Pilates has been around for quite some time – the fitness system was developed by Joseph Pilates at the turn of the 20th century! However, if you’ve only recently heard of it and wondered what is causing all the buzz, you’ve come to the right place. A beginner’s Pilates workout is a great choice because it is low impact with controlled movement exercises that improve core strength, balance, flexibility and mobility.. Pilates is practiced all over the world and is a great form of exercise for those who are just getting started with fitness, as these exercises can be modified to suit individual flexibility levels.
Classic Pilates combines mat training and apparatus designed to move the body through a full range of motion. Mat Pilates focuses on the fundamentals and is suitable for beginners. Advanced students can practice this form for increase the intensity and complexity. Contemporary Pilates is classical Pilates combined with physiotherapy, incorporating biomechanics and modern knowledge of the human body.
Since the exercises can be modified according to the goals and the health of the student, contemporary Pilates training is ideal for rehabilitation and pre and postnatal people. Reformer Pilates requires the use of a Pilates reformer machine and can be adapted for beginners or advanced practitioners. Clinical Pilates can be considered a type of contemporary Pilates; this involves training on mats, props and equipment. This form of Pilates is designed for rehabilitation and according to individual goals.
As mentioned, Mat Pilates is best suited for beginners as it focuses on the fundamentals of this fitness system. Read on for five basic and essential Pilates exercises for beginners.
1. Pilates workout for pelvic curls for beginners
2. Roll Back Pilates Workout For Beginners
3. The Cent Pilates Workout for Beginners
4. Pilates workout for beginners
5. Bird Dog Pilates Workout for Beginners
6. FAQ: Pilates training for beginners
Pilates workout with pelvic curls for beginners
Used as a warm-up exercise, the pelvic curl targets the abs, spine, and hamstrings.
- Stand on your back. Keep knees bent, knees and heels slightly apart. Keep your arms long next to the hips and press down on the mat.
- Breathe in, take a break, breathe out. Engage the lower abs, pulling the pelvis under you without using the glutes. Your lower back should be light when touching the mat.
- Engage the glutes, hips moving upward until your body is straight between the knees and shoulder blades.
- Inhale and take a break, breathe through the ribs. Focus on finding stability through your core and into your arms and legs.
- Exhale and begin to gradually lower your sternum, touching the mat one vertebra at a time. If your lower back hurts, release your glutes as you approach the mat.
Advice: Repeat the exercise three to five times.
Pilates Roll Back Workout for Beginners
This beginner-level exercise works the abs.
- Sit on the floor with your knees bent and pointed towards the ceiling. Keep both arms straight and forward.
- Lean back and turn slightly to the right at waist level; bring your right arm back at the same time.
- Sit down while returning to the starting position.
- Now repeat on the left side and come back to the center position.
Advice: Perform this exercise four to six times. If you find it difficult to do this Pilates movement, try the supported rollback.
The Hundred Pilates Workout for Beginners
This dynamic movement warms the lungs and abdominal muscles and helps strengthen and sculpt the abs.
- Lie on your back. Get into a table position by raising your legs and bending them at the knees, shins and ankles parallel to the floor.
- Inhale, then exhale. Raise your head, keeping your chin down.
- Using the abdominal muscles, curl your upper spine to the base of your shoulder blades, up above the floor.
- Keep the shoulders down and engaged in the back. Keep your gaze on your abs. Hold the position and inhale.
- As you exhale, engage your abs and extend your arms and legs. Keep the legs as low as possible without shaking and lifting your lower spine off the floor. Keep your arms straight and a few inches off the floor.
- While maintaining this position, take five short breaths and five short breaths. At the same time, move your arms up and down, keeping the shoulder and neck muscles relaxed.
Advice: Repeat 10 times; after the last set, finish by bringing the knees towards the chest, rolling the top of the spine and head towards the floor gently.
Pilates workout for breast lift for beginners
Chest facelifts strengthen your core and help you improve flexibility.
- Lie on your stomach with your knees and hips bent. Keep your feet in the air or on the ground for support.
- Place your hands behind your head. Inhale to prepare.
- Exhale and pull the pelvic floor upward, gradually sliding the ribs towards the hips. Therefore, keep your head and upper body away from the mat.
- Inhale and hold the position.
- Exhale and return your upper body and head to the mat. Keep your tailbone supported on the mat throughout the exercise.
Advice: You can perform the number of repetitions you want for this exercise.
Bird Dog Pilates Workout for Beginners
Also known as the quadruped, this the exercise targets the lower back, abdominals, glutes and thighs.
- Begin in a table position, getting on all fours. Keep the knees below the hips and the hands below the shoulders.
- Engage the abdominal muscles and keep the spine neutral with the shoulder blades close together.
- Keeping your shoulders and hips parallel to the floor, lift your right arm and left leg. At the same time, stretch the back of the neck, the chin pointing towards the chest and the eyes fixed on the ground.
- Hold this position for a while, then return to the starting position. Repeat on the alternate limbs.
Advice: Do a few sets of 8 to 12 repetitions.
Faq: Pilates training for beginners
Q. What are the benefits of Pilates training for beginners?
A. Here are the many benefits of Pilates:
- Improves posture, balance, flexibility and mobility
- Increase core strength
- Reduces back pain
- Increase energy
- Prevents injuries
- Reduces stress
- Relieves menstrual pain
- Improves mood and sleep
Q. What is the difference between Pilates training and Yoga?
A. Primarily, yoga improves flexibility, while Pilates aims to relax and strengthen muscles. Yoga and Pilates are great for beginners as the exercises can be modified to meet individual needs. Consider your health and fitness goals and choose the one that you think will work best for you.
Q. What are the disadvantages of Pilates workouts for beginners?
A. Here are some disadvantages of this workout:
- Pilates is an anaerobic exercise, so it doesn’t count as cardio.
- It strengthens and tones the body, but weight lifting and strength training provide better strength training results.
- Failure to practice the correct posture, focus on movement, and go slow and steady can lead to injury.
- The results take a long time to appear.
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