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 beginner