Pilates for beginners: The hundred ,classic Pilates mat exercise

Pilates for beginners include The hundreds it is a dynamic warm-up for the abdominals and lungs. It requires coordination between your breath and your movement,

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Here's How:

1.    Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths.

The arms pump up and down -- about a 6-8 inch pump -- in unison with your breath.

Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.

*Breathing big is important. Breathe into your back and sides.

2.    To finish: Keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head down to the floor. Take a deep breath in and out.

3.    Now that you've given it a go, refine your form with 10 Ways to Improve Your Pilates Hundred

Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm

4.    Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles.

Your back should be in Neutral Spine. If this position feels like a strain on your lower back, try keeping your feet down on the floor for now.

5.    Inhale: Reach your arms straight up to the sky.

Your palms should be facing forward.

6.      Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position with your shoulder blades just off the mat.

Think of squeezing a tangerine under your chin on the way up. Your palms gently slap the floor in a percussive rhythm.

7.      Inhale: Inhale deeply for 5 beats (keep the rhythm with your arms), using accordion breathing.

Accordion breathing is lateral chest breathing. Imagine that your rib cage is an accordion. On the inhale, the accordion expands laterally, and on the exhale, the accordion squeezes back together.

8.       Exhale: Using percussive breathing, exhale for 5 beats (saying shh, shh, shh, shh, shh).

Percussive breathing is forced exhalation using the abdominal muscles; think of forcing the air out in short percussive blows.

9.       Hold the position and continue pulsing your arms for 10 breaths.

Ref: http://www.dummies.com/how-to/content/how-to-do-the-pilates-hundred-exercise.html



This was the through detail about The Hundreds, this can be helpful guide to ‘Pilates for beginners’.

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Pilates for beginners: Rolling Like a Ball

Rolling like a ball is a fun exercise to improve spine and balance of body. This is a must Pilates for beginners.

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How to Do Rolling Like a Ball in Pilates

Rolling like a Ball is a Pilates exercise that requires patience and persistence to be performed correctly. You should practice it at least once during your Pilates program. Depending on your level of flexibility and strength, this can be a fun move to practice. It can be more challenging for those with tight lower backs, so perform a modified variation if needed. This pose massages your spine and improves balance. It also challenges your ability to maintain a C-curve in your upper body throughout the pose, which will strengthen and tone your abdominal muscles. Remember to breathe smoothly throughout the move, connecting your breath with your movement in a seamless flow.

Ref: http://pilates.isport.com/pilates-guides/how-to-do-rolling-like-a-ball-in-pilates

Beginner Pilates Exercises: Pilates Exercises: Rolling Like a Ball



Pilates for beginners guide provides you the knowledge about Pilates exercises.

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The roll up- Pilates for beginners

The roll up is the classic Pilates exercise that is included in the Pilates for beginners guide.

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The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.

Ref: http://pilates.about.com/od/pilatesmat/ht/RollUp.htm

Beginner Pilates Exercises: Pilates Exercises: Roll Up



Even the basic intermediate version of the Roll-Up is extremely demanding, so don't expect to whip through it the first time you try. If the basic Roll-Up is beyond your current skill level, don't be discouraged. You can get started on the road to mastering this exercise by applying one or more beginner-level modifications. These modifications are designed to help you reap the benefits of the exercise—a strong, healthy, flexible, well-aligned spine, a powerful, supple core, and deep, healthy breathing—safely at your current skill level. As your body becomes stronger and more flexible, you will use fewer beginners’ modifications to slowly increase the challenges of the Roll-Up so you can continue to experience its benefits.

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Pilates for beginners - Kneeling Rear Leg Raises

Pilates for beginners include Kneeling arm/leg reach, sometimes called bird dog is the one that strengthens your stability.

Kneeling arm/leg reach, sometimes called bird dog, is one of those Pilates moves that builds core strength and balance by challenging stability. It is often recommended as an exercise for people with back pain. Though it is not a traditional Pilates exercise, kneeling arm/leg reach, done in a Pilates way, will build core strength and encourage balance and symmetry in the body.

Ref: http://pilates.about.com/od/pilatesmat/ht/Pilates-Move-Arm-Leg-Reach.htm

4 Point Kneeling with Leg and Arm

Goal: Core stabilisationStep 1.  Start in a 4 point kneeling position.  Hands underneath shoulders and knees under hips.  Draw your navel to your spine and inhale.

Step 2.  As you exhale extend one leg behind you, moving nothing but your leg, keep your torso stable with your stomach muscles, inhale and as you exhale gently lower your leg back to the floor.  Inhale and then as you exhale lift the alternate leg.  Lengthen you leg out as long as you can behind you pointing your toe, but keep your torso nice and stable.

Step 3.  After you have done 5 leg lifts on each side, now add in your arm lift as the same time.  So gently lift you left leg and your right arm at the same time.  Remember to keep your navel drawn in towards your spine and inhale to prepare and then exhale and you extend the arm and leg.  Repeat 5 times on each side.

Ref: http://sonialouisepilates.wordpress.com/2013/02/03/pilates-week-5-4-point-kneeling-with-leg-and-arm-raise/



The kneeling arm and leg extension is one of the best Pilates balance exercises because it incorporates both strength and stability of the core right into the exercise.

This Pilates exercise does much for the whole body; It helps you learn to stabilize your center while moving your limbs, while improving your pelvic stability and strengthening your gluteal muscles.

Ref: http://www.pilates-back-joint-exercise.com/pilates-balance.html

Practice the poses and have a healthier life. There are more Pilates for beginners exercises try them and have a nice time.

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Pilates for beginners - Pilates Back Bow

Pilates for beginners also includes Back Bow which benefits the triceps, biceps and the shoulders. To know more read the article.

The bow and arrow pull is a simple exercise that is great for working the back muscles. This exercise also targets other muscles such as the triceps, biceps, and shoulders. The bow and arrow pull can be performed seated or standing.



To begin, grasp the O-loop with one hand and extend your arm. Take the other hand and grab the opposite end of the loop.



Next, pull the tubing until it is close to the shoulder area. As you are pulling, be sure to keep the "straight arm" perfectly still. You should exhale as you pull the O-loop. Repeat the movement several times on both arms.



Ref: http://body-scuplting.wonderhowto.com/how-to/do-bow-and-arrow-pull-exercise-for-your-back-207629/

Hopefully the video helped you to gain some knowledge on back bow. Pilates for beginners guide might help you in various way.

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Mat exercise-a part of Pilates for beginners

Pilates for beginners also include mat exercise and here’s the article to guide you for the mat exercise.



Pilates on the Go: Double Leg Stretch

THE DOUBLE LEG STRETCH

•    Begin with knees bent into the chest, hands on the shins and elbows reaching out wide towards opposite sides of the room. Chin is tucked towards the chest, and you are lifting forward from the back of the chest and upper abdominals. The chest is open, the bottoms of the shoulder blades are pressing into the mat, and the shoulders are off the mat. Be mindful that you are not sinking into the neck and shoulders.

•    Imagine you have a heavy anchor or weight attached to the navel, and the anchor is sinking through the floor, causing you to scoop the abdominals deeply toward the spine throughout the exercise. Resist the abdominals from releasing as the arms and legs extend.

•    Inhale and extend the arms in line with the ears, and the legs up to the ceiling at a 90 degree angle. Imagine you are taking a big stretch as you wake up in the morning, and your torso and navel are anchored to the floor. Feel as though your arms and legs are being pulled in opposite directions.

Ref: http://www.athleta.net/2010/02/18/pilates-on-the-go-double-leg-stretch/



How to Perform the Side Lying Double Leg Lift Exercise

Here are the instructions:

1.    Begin by lying on the ground on your side. Stretch out the arm that is against the ground to extend along beyond your head. This will help anchor your body during the leg lifts. Also place the flat of your other palm directly against the floor, about 1' in front of your lower chest. Keep your legs together and at full extension.

2.    Using the oblique muscles of the abdomen, raise your top leg to roughly a 45-degree angle and keep it there.

3.    Raise your bottom leg to meet the top leg and then lower it again. Repeat this 10 times and then rest for a few moments.

4.    Keep both your legs together this time, and raise them as one back up to the 45-degree angle. Lower them both after a moment; repeat this action 10 times before resting.

5.    Roll over onto your other side and repeat Steps 1 through 4 to exercise both sides of the abdomen.

Ref: http://www.ehow.com/how_4474163_perform-side-lying-double-leg.html

Get your basics right to make Pilates effective for you.

Know how pilates for beginners is the most important step towards it.


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Pilates for beginners Tips

Check out the Pilates for beginners tips to help you with pilates.

Find a Pilates teacher and really get the basic principles

1.    Be real and think positive
2.    Have patience
3.    Don’t push your body too hard
4.    Personalise
5.    Make time
6.    Make some physical space to practice at home
7.    Don’t distract yourself or speed or funk it up too much with music
8.    Don’t rush: take time out and feel what it’s like to slow down
9.    Create a programme that suits you

Ref: http://www.realbuzz.com/articles/top-10-tips-for-pilates-beginners-gb-en/

Yoga & Pilates For Beginners

Nowadays you can seldom turn on a television without having to hear someone mention Pilates or Yoga. Stuff on Pilates and Yoga find place in a number of magazines and it looks like "anyone who is anyone" seems to be doing one practice or other.

Yoga aims at uniting the mind, the body, and the spirit into one holistic whole. Yoga practitioners look at the mind and the body a one.

They also believe that, if it is given the proper gear and placed to the proper setting, it will discover harmony and heal itself, of its own accord.

For this reason, Yoga is regarded therapeutic - on account of its healing and curative effects on the mind and body. Yoga makes the practitioner more aware of his / her body's posture, alignment and patterns of movement. Yoga turns your body more supple. It also helps people relax best of all, in the middle of stress-ridden situations. This is one of the main reasons for folks to start taking up Yoga. Everyone wants to feel fitter, be more active, better off in state of mind, more peaceful. The Yoga exercises and asanas are done, more often than not, in a group setting on a special Yoga mat with a help of a Yoga tutor or teacher.

Ref: http://www.yogawiz.com/health-issues-and-yoga/yoga-for-beginners/yoga-and-pilates-for-beginners.html

Essential Pilates for Beginners: The Hundred

The Hundred is a popular Pilates exercise that works your abdominals and challenges your breath coordination. This essential Pilates exercise for beginners is demonstrated in the accompanying video, as well as described step-by-step in the instructions below.

To start, lie back on your exercise mat, with your arms resting at your sides, your knees bent, and feet flat on the floor. Begin by working on your breath pattern, breathing in through your nose with little sniffs five times and then out through your mouth five times. Practice this several times before adding in the ab-exercise portion of The Hundred.

Bring your legs up to tabletop position and squeeze your thighs together. Press your lower back into the mat as you pull your abs in. Nod your chin up as you curl your upper body up off the mat. Your arms should be in at your sides, but hovering above the mat.

1.    Start by pumping your arms up and down, as if you have little springs under your hands.
2.    Next, add the breath pattern from above as you continue to pump your arms.

Ref: http://www.divinecaroline.com/self/wellness/essential-pilates-beginners-hundred

Photo Source:www.pilates9.com

Have a great time with Pilates for beginners guide.

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Pilates for beginners : spine stretch

The spine stretch exercise helps to promote good posture and strengthen the abdomen and the back muscles. Have a look at the details of Pilates for beginners exercises.

1.Sit up tall with your legs straight and spread a little wider than the width of your hips.

You can bend your legs if it’s impossible for you to sit up straight with your legs straight, for example, if you have tight hamstrings.

2.Inhale: Sit up as tall as you can from the base of your spine. Flex your feet and reach through your heels to engage your leg muscles.
Your arms should be shoulder width apart and straight ahead, with your palms facing down.

3.Exhale: Round your back into a C Curve, starting by scooping out your low belly, then pulling the ribs in, and finally rounding your neck and head forward.

By the end of the movement, your whole back is making a C shape, with your arms reaching forward.

4.Inhale: Stack up your spine, bone by bone.

Ref: http://www.dummies.com/how-to/content/how-to-do-the-pilates-spine-stretch-forward-exerc.html

Photo Source:www.freemotion.biz

Modifications for Spine Stretch

1.    If your hamstrings are tight, sit on a little lift, like a folded towel. You can also try this exercise with your knees bent and feet flat on the floor (click on the photo above to see a demonstration of this).
2.    It also works quite well to do this exercise with the fingertips running across the floor in front of you. This variation will take some pressure out of the shoulders and upper back.

Ref: http://pilates.about.com/od/pilatesmat/a/SpineStretch.htm

Pilates for Beginners: Spine Stretch Forward

The Spine Stretch Forward is an essential Pilates exercise for beginners. This basic exercise, which is all about the articulation of the spine, can be performed at home and requires nothing more than an exercise mat and some practice. It's a great stretch to perform after a long workout. Follow along with the instructions below and watch the accompanying video for a helpful visual guide.

To prep for the Spine Stretch Forward, sit on an exercise mat with your legs out in front of you. Relax your shoulders and rest your arms down beside you, with your palms pressed into the mat.

1.    Inhale to feel tall in your spine.
2.    Exhale as you drop your chin to your chest and peel your spine forward slowly, one vertebra at a time, relaxing through the shoulders and keeping your abdominals pulled in.
3.    Inhale to hold and exhale again as you roll your spine back up.

Ref: http://www.divinecaroline.com/self/wellness/essential-pilates-beginners-spine-stretch-forward

3 Ways to Perform Pilates Spine Stretches

1. Rock and Roll

While the body roll may not feel like a stretch, it is one of the best pilates exercises for the back and abdomen, massaging and lengthening the spine while strengthening the core. Sit upright on your mat and draw your knees into your chest, wrapping your arms around your legs. Lift up through the spine, engaging the abs and balancing on your sits bones. Inhale deeply and as you exhale, roll your body back as far as you can and then roll back up to sitting. Extend your spine up, balancing for a moment, and then roll back again on the exhale. Continue the body roll, complete 10 to 20 before laying on your back with your legs extended and resting.

2. The Classic Pilates Spine Stretch

The pilates spine stretch is the classic pilates stretch for the back and also stretches the hamstrings, strengthens the abdomen and helps to promote good posture. Sit upright with your legs straight in front of you and spread just a bit wider than shoulder width. Flex your feet, drawing your toes up towards your torso and inhale deeply, lifting your arms straight overhead. As you exhale, draw your arms down so that they are parallel and directly above your legs while bending forward as you round the spine. Drop your chin to your chest to accentuate the curve of your spine and tighten your abs. Remember, the goal of this stretch is not to drop forward onto your legs or even to touch your feet, but to stretch the spine by forming a strong curve. Hold the stretch for 3 to 5 deep breaths and then lift your arms up to the ceiling as you exhale. Repeat the stretch 5 times.

3. Back Extension For Beginners

When it comes to yoga and pilates stretches for the spine, backbends are the best, as the force your muscles to stretch in the opposite direction they are accustomed to; however, backbends can be quite intimidating, particularly if you are just beginning. The forward back extension is a great way to get you started, and can eventually help you to build the strength and flexibility needed for more advanced back extensions.

Ref: http://www.livestrong.com/article/6915-perform-pilates-spine-stretches/



This was all about spine stretch Pilates for beginner’s exercise.

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Pilates For Beginners: Roll Down

Pilates for beginners also include the Standing Pilates exercises, like exercises done on a Pilates mat, strengthen your core and stretch the muscles of your body. Here is the details about wall roll down.

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You will benefit in some ways more from standing exercises because your balance is challenged to a greater degree when standing up than sitting down, which puts more stress on the pelvic floor muscles of your core. Standing exercises may be easier for people who have a hard time getting up and down off the floor, too.

Wall Roll Down

The wall roll down exercise strengthens your abs while stretching your back and hamstrings. The exercise is done with your back against a wall and your feet placed about six inches forward from the wall. The arms are raised over head with the palms facing each other. You should press your shoulders down, bend your knees slightly and squeeze your abs. You will tilt your chin down and curl your back slowly off the wall one vertebrae at a time until your entire back is off the wall but your hips are still touching. The arms should stay next to your ears as you bend forward and round your back. You will roll back up the wall the same way, slowly and one vertebrae at a time.

Stretch with Pole

This exercise stretches your upper back and shoulders, which releases tension and increases range of motion. The core muscles are also worked to keep your spine in proper alignment. You will begin by standing up straight and holding a pole horizontally in front of your body with your hands approximately shoulder-width apart and turned toward your thighs. The heels are touching together with the toes pointing out to 45 degrees on the floor. You will raise the arms straight over your head and squeeze your abs so that your lower back does not arch. Then, the arms are brought back down as you bend from your waist and reach toward your toes. Return to the starting position.

You do not have to bend forward. An easier version of the exercise just has you raise your arms over head and then lower them back in front of your thighs.

The Spider

The spider exercise works your core and calf muscles while stretching your shoulders, arms and spine muscles. The spider is begun with you standing up and facing a wall. You can check your distance by placing your arms straight against the wall and adjusting your feet until your elbows are slightly bent. You will then walk your hands up the wall and raise onto the balls of your feet as your arms become straight. Keep walking the arms up until they cannot reach any further. Your shoulders should stay pulled back and down away from your ears the entire time. Reverse the movement slowly to return to the starting position.

Ref- http://www.livestrong.com/article/93694-standing-pilates-exercises/



Wall Roll Down

This is a Pilates favorite for warm ups. It is a great way to transition into a Pilates workout from a busy day. The rolling and unrolling of the spine is a Pilates signature move.

•    Stand against a wall with your feet about 10 inches away.
•    Let your shoulderblades slide down your back as you bring your arms up just inside your peripheral vision.
•    Lengthen your spine, lift your abs, and lead with the top of your head as your curl over.
•    Keep your legs straight, knees soft, as you curve your spine in a roll, vertebrae by vertebrae, down toward the floor. The arms go along with the ears.
•    Go as far as you feel comfortable.
•    Initiate the return with your low abdominals, just above your pubic bone.
•    Roll up sequentially until your head floats up on top.
•    Repeat 3 - 5 times.

Ref- http://pilates.about.com/od/beginnerexercises/tp/Standing-Pilates-Exercises.htm

Practice Pilates regularly and see the changes it makes to your daily life style. Check out some more facts about Pilates.

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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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