If you are going to start a new exercise regime called pilates… check out the following Pilates for beginners instructions that might help you in some way.
When you’re beginning any new exercise routine it can seem daunting, and Pilates is no different. It may look intimidating if you’re not prepared. So to help you get started here’s a checklist for Pilate’s beginners remove some of the uncertainty.
First, let’s consider a Pilates Class
Taking a group class is where many people start. If this is your choic, see if you can observe a class before you sign up. This gives you a chance to listen to and watch the instructor. He or she should have the following characteristics and qualifications:
• They should give clear, easy-to-understand directions
• They should be enthusiastic (not necessarily hyper – just an obvious love for what he or she does)
• They should be certified to instruct
• They should be doing the exercises along with the students
A good instructor will make you feel like jumping right in and trying. Additionally, the students should look enthusiastic, too. Not everyone is going to be perfectly toned, of course, but look at the students and see if you can discern the kind of achievements you want to reach.
Next, is your choice to do Pilates at Home?
Pilates at home
If you choose to do Pilates at home, look for a reputable DVD with good reviews. You can also find Pilates tutorials and routines online. Just make sure it fits your level – choose a DVD/video that has the instruction you need, not the kind you wish you needed.
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| pilates9.com |
What equipment will you need?
The basic floor mat is a good place to start. It’s inexpensive but necessary, and a whole range of Pilate’s exercises can be performed on it. Whether you’re doing Pilates in a class or at home, having your own mat is the one piece of equipment that you must have...
What apparel should you wear?
If you’re in a class or taking individual instruction, your instructor will need to see your muscles and posture easily so that he or she knows if you’re doing the exercises correctly.
So, really baggy clothing is not a good idea. Tight, binding clothing is not helpful, either; you don’t want anything that inhibits movement. Aim for comfortable clothing that is stretchy, like dance apparel. It should cling to your body enough to see what you’re doing, but have enough give not to inhibit movements.
Ref: http://www.pilates9.com/
How to Use Pilates Equipment
Instructions:
• Use the Pilates Cadillac, which is also known as the trapeze table. There are approximately 80 different exercises that can be done using the Pilates Cadillac. It has a cushioned table that you can either sit or lie down on. Arm and leg springs and pulleys hang from two metal bars positioned above the table. One exercise is to lie down on the table and pull yourself up with the handles on the metal bars. You can maneuver the pulleys and straps to different areas of the metal bars, depending on whether you are sitting or lying down. A trapeze bar can be attached to the side of the metal bars or hang from above.
• Place the Half Cadillac wall unit up on the wall or lean it up against the wall. It was developed to use less room than the Pilates Cadillac, but it works similarly by toning and strengthening muscles of the body in the torso, arms, legs and back. Pull down the mat that is attached to the bar and do simple movements, such as holding onto the bar and bending the knees either together or separated. Go as low as you can and bring yourself upright by holding onto the bar. This also helps keep your back straight. There are also two attachments to the bar that you can use for hands and legs while lying down on the mat.
• Work and strengthen hard-to-reach areas of the body located in the torso, back and shoulders with the Spine Corrector Barrel and Ladder Barrel. The Spine Corrector Barrel is made of wood and has a cushioned round slope on top. It focuses on aligning the spine, and by strengthening other muscles, it improves your posture. You sit on the lower part of the Spine Corrector Barrel and lean back so that the roundness of the barrel is against your back. The Ladder Barrel allows more advanced moves to align the spine and strengthen muscles. With the ladder, you can stand up against the barrel and put one leg onto a step of the ladder. You can start out on the lowest level step and increase to the higher level step to increase flexibility and agility.
• Get resistance from the Magic Circle. This is simply a flexible metal ring that you place around your waist to increase resistance to your exercises. This is to increase toning and strengthening to your muscles.
• Utilize the Pilates ball. This is a large rubber ball that you place your stomach or back on. It helps align the spine and strengthen muscles on the back and stomach, allowing less stress on these particular muscles. It takes up less room than the other equipment and is one of the least expensive. There are also small Pilates balls available that can be placed directly on the lower part of the back and relieve stress on stomach and lower-back muscles.
Ref: http://www.ehow.com/how_5138712_use-pilates-equipment.html#ixzz2RZ3Yge9w
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