Pilates for beginners – The Basics

Pilates is a method of exercise that improves flexibility and muscular strength and endurance movements. Here’s the guide on Pilates for beginners.

 Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s.

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A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as sit-ups and push-ups. In fact, some people call Pilates the ultimate form of calisthenics.

Is Pilates for beginners?

It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training.

Another common misperception is that Pilates requires specialized equipment. Indeed, when you think of Pilates you probably picture the Reformer, an apparatus that resembles a bed frame with a sliding carriage and adjustable springs, or the Cadillac, a type of trapeze table. The reality is that many Pilates exercises can be done on the floor with just a mat.

What are the benefits of Pilates?

By practicing Pilates regularly, you can achieve a number of health benefits, including:

• Improved core stability
• Improved posture and balance
• Improved flexibility
• Prevention and treatment of back pain

Ref-http://www.mayoclinic.com/health/pilates-for-beginners/MY01377

To help you build a balanced routine, I have noted the muscular focus for each exercise. Please keep in mind that all Pilates exercises engage the core abdominal muscles.

There are modification notes in the full instructions for each exercise. You may want to review the Pilates Fundamentals and the Pilates Exercise Modification Tips before you begin.

1. Pilates Warm-Up Exercises

courtesy of Peak Pilates

The warm-up exercises are very important in teaching the foundations of Pilates movement. They also prepare the body for safely executing more challenging exercises later. I suggest that you choose at least two or three to begin each Pilates routine you do.

2. Chest Lift

by Peter Kramer, courtesy of Kolesar Studios

Muscular focus: abdominals--especially upper abs

Tips: This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down.

Get the Full Instructions

3. The Hundred

courtesy of Peak Pilates

Muscular focus: abdominals, breathing

Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck.

4. The Roll Up

(c)2006 Marguerite Ogle

Muscular focus: abdominals

Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat.

5. One Leg Circle

courtesy of Peak Pilates

Muscular focus: abdominals, thighs, hip flexors

Tips: The abdominals keep the pelvis stable as the leg moves. No rocking and rolling!

Get the Full Instructions

6. Rolling Like a Ball

by Peter Kramer, courtesy of Kolesar Studios

Muscular focus: abdominals

Tips: Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by throwing the upper body back.

Get the Full Instructions

7. Open Leg Balance

courtesy of Kolesar Studios

Muscular focus: abdominals, hamstring stretch

Tips: Use you abdominals to control the pose. Try not to pull on your legs for balance.

Get the Full Instructions

8. The Side Kick Series

photo: Peter Kramer, courtesy of Kolesar Studios

Muscular focus: abdominals, all thigh muscles--especially inner thigh


Tips: The ribs should stay lifted throughout each exercise. Do not let them sink to the mat.

Ref- http://pilates.about.com/od/pilatesmat/tp/BeginnerExercises.htm

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