Pilates is a low-impact exercise system that has gained popularity in recent years. It is designed to improve flexibility, strength, and balance, making it a great form of exercise for people of all ages and fitness levels, especially for beginners.
In this article, we will discuss the best Pilates exercises for beginners and provide tips on how to get started.
Table Of Contents
What is Pilates?
Pilates is a form of exercise that was created by German-born Joseph Pilates in the early 20th century. It focuses on strengthening the muscles in the core of the body, including the hips, lower back, and abdomen. Pilates also incorporates controlled breathing and fluid movements to create a full-body workout.
How often should I do Pilates as a beginner?
As a beginner, it is recommended that you start with 2-3 Pilates sessions per week. As you become more comfortable with the exercises, you can gradually increase the frequency of your sessions. The key to getting the most out of Pilates is to practice consistently and focus on proper form and technique.
What Pilates is best for beginners?
The following Pilates exercises are great for beginners:
- The Hundred
- Roll-Up
- Single-Leg Circle
- Double-Leg Stretch
- The Saw
- The Swan
- The Clam
- The Mermaid
Each of these exercises is designed to target specific muscle groups and improve overall strength, flexibility, and balance.
The Hundred
The Hundred is a Pilates staple and a great exercise for beginners. It works the core, hips, legs, and arms and helps to improve posture, balance, and coordination.
To perform the Hundred:
- Lie on your back with your knees bent and feet flat on the floor.
- Raise your arms straight up above your head.
- Pump your arms up and down while keeping your core engaged.
- Repeat the pump for 100 counts or as many as you can.
Roll-Up
The Roll-Up is another beginner-friendly Pilates exercise that focuses on the abs, hips, and lower back. It also improves flexibility in the spine and helps to increase core stability.
To perform the Roll-Up:
- Lie on your back with your legs extended straight up toward the ceiling.
- Reach your arms straight up above your head.
- Keeping your arms extended, use your abs to slowly lift your upper body off the floor.
- Roll up as far as you can, then slowly lower your body back down to the floor.
Single-Leg Circle
The Single-Leg Circle is a Pilates exercise that works the hips, glutes, and inner thighs. It also helps to improve balance and stability.
To perform the Single-Leg Circle:
- Lie on your back with your arms extended straight out to the sides.
- Lift one leg up off the floor and make a small circle with your foot.
- Repeat the circle 10 times, then switch legs.
Double-Leg Stretch
The Double-Leg Stretch is a Pilates exercise that targets the abs and hips. It also improves coordination and balance.
To perform the Double-Leg Stretch:
- Lie on your back with your legs extended straight up toward the ceiling.
- Reach your arms straight up above your head.
- Keeping your arms extended, lower your legs to a 45-degree angle and reach toward your toes with your arms.
- Use your abs to pull your knees back to your chest and reach for your toes again.
- Repeat 10-15 times.
The Saw
The Saw is a Pilates exercise that targets the oblique muscles in the sides of the abdomen. It also improves balance and stability.
To perform the Saw:
- Start in a seated position with your legs extended straight out in front of you.
- Reach one arm straight up above your head and the other arm straight out to the side.
- Twist your torso to reach your extended arm toward the opposite foot.
- Repeat 10-15 times, then switch sides.
The Swan
The Swan is a Pilates exercise that targets the chest, abs, and hips. It also improves flexibility in the spine and helps to increase core stability.
To perform the Swan:
- Start lying on your stomach with your hands under your shoulders and your elbows close to your sides.
- Use your upper body strength to lift your chest and head off the floor.
- Keep your arms straight and your legs together.
- Hold for 3-5 seconds, then lower back down to the floor.
The Clam
The Clam is a Pilates exercise that works the hips, glutes, and inner thighs. It also helps to improve balance and stability.
To perform the Clam:
- Start lying on your side with your legs bent at a 90-degree angle.
- Keep your feet together and lift the top knee away from the bottom knee.
- Lower your top knee back down to the bottom knee.
- Repeat 10-15 times, then switch sides.
The Mermaid
The Mermaid is a Pilates exercise that targets the hips, oblique muscles, and inner thighs. It also helps to improve balance and stability.
To perform the Mermaid:
- Start sitting on one hip with your legs bent and one arm extended straight overhead.
- Reach the other arm straight out in front of you.
- Use your abs to twist your torso and reach your extended arm toward the opposite foot.
- Repeat 10-15 times, then switch sides.
In conclusion, Pilates is a great form of exercise for beginners, offering numerous benefits including improved strength, flexibility, balance, and coordination.
By incorporating the exercises listed above into your routine, you will be able to get the most out of your Pilates practice. Remember to focus on proper form and technique, and to always listen to your body.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates/art-20047673
It is important to start slowly and gradually increase the intensity and duration of your Pilates practice as your body adapts and becomes stronger. Pilates is also a low-impact form of exercise, making it a great option for those who are just starting to get into fitness or for those who may have joint pain or other physical limitations.
Additionally, Pilates can be done anywhere and at any time, making it a convenient form of exercise for busy individuals. All you need is a mat or a clear space on the floor, and you can get started right away.
Another great aspect of Pilates is its versatility. Pilates can be adapted to fit the needs and abilities of each individual, whether you are a beginner or a seasoned practitioner. There are modifications for each exercise that can be made to make it easier or more challenging, depending on your fitness level.
Finally, Pilates is a mind-body form of exercise that emphasizes proper breathing and focuses on the connection between the mind and the body. This can help you to reduce stress, improve focus, and become more mindful in your daily life.
Practicing Pilates regularly can also improve your posture, which can reduce the risk of injury and help you to feel better overall.
In conclusion, Pilates is a fantastic form of exercise for beginners, offering numerous benefits that can improve your physical and mental well-being. Whether you are looking to increase your strength, flexibility, balance, or overall fitness, Pilates is a great place to start.
By incorporating Pilates into your routine and focusing on proper form and technique, you can achieve your fitness goals and feel great in the process.
