Pilates For Beginners: 4 Basic Exercises
Pilates exercises for beginners and more are aimed at improving posture, strength, balance and flexibility. It is a complete method for those who want to stay in shape, but it is also used as a rehabilitation therapy.
Although in some cases the exercises are performed on special equipment, even a simple mat may be sufficient. Do you want to test yourself? We show you 4 pilates exercises for beginners.
Pilates exercises for beginners: what are the benefits?
The Pilates method involves a series of mostly low intensity exercises. This makes it ideal for treating postural problems or calming any muscle aches. It is, in general, an excellent practice for the health of the body and mind.
Although there is no definitive scientific evidence on its effects, a study published in the Official Journal of the American Aging Association evaluated its effects on a group of postmenopausal women.
Researchers claim that doing pilates twice a week for three months increases strength in the upper and lower body and abdominal muscles.
4 pilates exercises for beginners
The pilates exercises that we present below do not require great training or a perfect physical state. It is, in fact, a discipline suitable for all ages and which can also be done comfortably at home. All you need is determination, concentration and a mat.
Remember that the goal of pilates is to relax body and mind : look for a quiet and airy corner. And now, let’s get to work!
1. Roll up
The roll up is one of the most used exercises in the warm-up phase of Pilates. It works the abdominal area and improves the flexibility, strength and stability of the spine.
How is it done?
- Lie on your back. The arms are extended above the head. The legs are extended and together so that a slight force is exerted between them.
- Inhale and bring your arms towards the ceiling, without lifting your torso off the ground.
- As you exhale, lift your torso, slowly unrolling with your arms outstretched, as if looking for your feet. The idea is to move calmly, feeling vertebra after vertebra come off the mat.
- After forming a C with your body, perform the reverse movement.
- Inhale, exhale and slowly return to the starting position.
- Perform 3 to 5 repetitions.
2. Rolling back
The rolling back is one of the funniest beginner pilates exercises. It allows the body to swing, balanced on the mat, contracting the abdominals and providing a pleasant massage to the vertebrae. To do this well, it is important to keep your concentration high.
How is it done?
- Sit on the front of the mat with your back straight.
- Bend your knees towards your chest, with your feet in the air.
- Grab your ankles from the outside and spread your elbows slightly.
- Bring your chin towards your chest. From this position, inhale and begin rocking back until your back touches the floor. This movement must be performed without losing the starting position.
- As you exhale, pull yourself up with your abdominals.
- Do this exercise for three minutes at a time.
3. Spine Stretching
It is one of the simplest movements in pilates. It helps to improve the mobility of the spine, restores balance in the torso and makes the muscles of the back of the legs more flexible.
How is it done?
- Sit on the mat with your legs extended and your back straight.
- Inhale and stretch your spine, as if touching the ceiling.
- Then extend your arms forward, exhale and reach towards the feet forming a C with the torso.
- Inhale again and try to stretch a little longer.
- Finally, exhale and slowly return to the starting position.
4. Push-ups on the arms
This is the most common way to get the upper body to work. These are the classic pushups that we all know. Remember, however, that in Pilates you don’t just have to use force, it is important to have complete awareness of breathing and balance.
How is it done?
- Get four-legged, so with your knees resting on the floor. Move your arms slightly forward.
- Remember that the back must be straight, in line with the head. Hands are placed shoulder-width apart.
- Perform the push-up by lowering yourself and slowly rising.
- Repeat the movement 10 times. If you want to increase the intensity, do the exercise with your legs straight.
Pilates for beginners: some tips
Pilates is one of the best disciplines if you want to work both on the body and on the mind. As with any physical activity, however, some recommendations must be taken into account:
- Listen to the body. Whether you decide to do the exercises yourself or have an instructor follow you, it is important to be aware of the movements. This allows you to understand what are the alignment problems of the body and to work on posture, calming and preventing muscle pain.
- Breathe in and out deeply. Breathing properly will not only help you perform exercises better, but also relax your body and avoid unnecessary tension.
- Respect your limits. Remember that we are all different: avoid comparing yourself with others and don’t be too hard on yourself.
Now that you know the basic pilates exercises, you just have to take the mat and experience the benefits for yourself. Don’t forget to take care of your movements to avoid future injuries.
