Always talk to your doctor before starting an exercise program.
Free pilates exercises for beginners Tips: Pilates Method
Pilates Exercises for Beginners
Pilates is a compelling workout that incorporates yoga, ballet and gymnastics techniques to strengthen, tone & lengthen the muscles. Most likely, you’ve heard of Pilates at your gym, in the news or on TV during one of hundreds of Windsor Pilates promotions. Is it just the latest fitness craze or is Pilates here to stay?
In fact, Pilates has been around for over eighty years. It is not until recently, however, that the wellness community has accepted it as an increasingly valuable fitness regimen. Now, doctors, physical therapists and holistic practitioners are sending their clients to the Pilates studio as a way to achieve physical balance and promote healing. Studies have proven that Pilates can actually help prevent and treat arthritis and can virtually eliminate lower back pain.
What can you expect from Pilates? Once you master the breathing techniques and the awkward movements, you’ll begin to build core strength, increase your flexibility and enhance mind-body awareness. Additional benefits include:
- Tone and lengthen muscles from the inside out
- Build and maintain strength, stability and stamina
- Enhance coordination
- Increase lung capacity and circulation
- Improve posture through core strength
If you focus on the exercises and do them correctly, you should see initial results within six to eight thirty minute sessions. As you continue with Pilates, you’ll find that you’re standing taller, accomplishing everyday tasks easier and enjoying many more valuable benefits Pilates has to offer. As with any physical fitness program, be sure to speak with your doctor before you begin.
The following exercises are samples from the traditional Pilates Mat method. To maximize the benefits of this workout, you should schedule a private session with a certified Pilates instructor in your area. He or she can help you tailor the program to your specific needs.
Here are two integral principles to keep in mind as you work out.
Breathing
Every time you breathe during your Pilates workout, it should be with purpose. Inhale through your nose and fill your lungs three-dimensionally. As you exhale, scoop your belly button in and up, pulling your abdominal muscles in from the pelvic floor. Imagine you are a tube of toothpaste being squeezed in the middle so the air naturally comes out through your nose at the top.
Shoulders
Keep your shoulders down in the joint at all times! This is especially important as you do any abdominal work. Keep the chest open and don’t let those shoulders scrunch up around the ears. For many people, it is challenging to retrain their bodies to become more aware of this essential concept. Imagine you’re pulling your armpits to your hips.
Pilates Exercises for Beginners: Sample Exercises
Hundreds
Lie on your back with your arms by your sides. Bring your knees into your chest and then extend the legs long out to 45 degrees, heels together. Tuck your chin to your chest and raise your shoulders and arms off the floor in a half crunch. Keep your eyes on your belly as you pump your arms vigorously between your hips and your knees. Inhale for five pumps and exhale for five more.
Reps: 10 total breaths of 10 pumps (thus, the name, Hundreds)
Modification: Keep knees bent at a 90-degree angle and relax the head and shoulders to the floor.
Roll Up
Lie on your back and extend your legs long on the floor, heels together. Arms reach straight up around ear level. Inhale as you bring your arms above your shoulders, tuck your chin to chest and raise your torso off the floor. Exhale as you reach to your toes, keeping chin tucked. KEEP SHOULDERS DOWN AND BACK! Inhale and slowly roll back. Exhale as you slowly lower the torso to the floor, bone by bone.
Reps: 8-10
Modification: Bend slightly at the knees and grab the back of your legs with your hands to help you sit up.
Single Leg Circles
Lie on your back with your arms by your sides and your legs extended straight on the floor. Extend your right leg up 90 degrees, toes reaching to the ceiling. Turn your leg out from the hip. Make a small circle with the leg by crossing over center, taking it down to 45 degrees and around to center. Stop at the top. Reverse. Be sure to anchor both hips on the floor.
Reps: 5 circles each way for each leg.
Modification: Bend your opposite leg and place that foot on the floor as you circle.
Rolling Like a Ball
Sit with your legs bent and your heels close to your seat. Create a ball with your body by wrapping your arms around your legs and holding your wrist at your ankles. Tuck your chin to your chest and scoop your belly. Bring your feet off the floor and balance on your tailbone. Now, keep the ball tight and inhale as you roll back to your shoulder blades. Exhale and pull the core in to come up. Watch the shoulders! Don’t let them shrug as you come up.
Reps: 8-10
Modification: Make the ball bigger by holding behind the thighs.
Double Leg Stretch
Lie on your back and hug your knees into your chest at the ankles. Tuck your chin and bring your shoulders off the mat. Inhale as you reach arms and legs out: arms at ear level and legs at a 45-degree angle. Sweep the arms around to the sides, creating a big circle as you exhale and bring your legs back into your chest. Repeat, keeping your head and shoulders up the entire time.
Reps: 6-8
Modification: Keep the head and shoulders down and reach arms and legs up to the ceiling instead of at the angles.
Saw
Sit with legs straight, shoulder width apart and flex your feet. Reach your arms out to your sides at shoulder level. Imagine you’re trying to touch opposite walls. Grow tall through the torso and twist to the right, inhaling. Exhale, scoop the belly back and reach to the right foot with the left hand, attempting to saw off your little toe with your little finger. Inhale to sit back up, back flat and twist to the other side as you repeat the saw motion.
Reps: 4-6 on each side
Modification: Keep knees slightly bent.