Pilates for beginners exercise

As you have started with Pilates , you must be in search of some good Pilates guide. Here’s a Pilates for beginners guide.

This list of beginner exercises is designed help you build familiarity with Pilates mat exercises. These exercises develop the core strength, stability, and flexibility that Pilates is famous for.

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.

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

Make a Plan

Once you get into a solo workout, it is tempting to improvise through it, doing whatever exercise pops in your head at the moment. However, before you start moving, if you will outline a plan (ideally on paper) you will create a far superior workout to one that just rolls along. Some things you might want to think about are your goals for the day, your energy level, and whether or not there are specific body areas that you want to work with.

Warm-up and Centering
A good workout has a definitive beginning, middle, and end. Take a moment at the beginning of your workout to set your intention, connect with your breath, and synchronize mind and body for the work ahead.

To begin to warm up the body, choose some exercises and stretches that are fairly easy for you. They might be modified versions of exercises that you will do in their full form later on. The idea is to tune into your body and to loosen up the muscles, but not overdo. You might also want to review the Pilates principles: centering, concentration, control, precision, breath, and flow. These principles inform every aspect of a Pilates workout.

Work the Whole Body

Once you get into your workout, you will be choosing more vigorous exercises. If you have very little time, you might choose to do a targeted sequence. An ab or back focused workout, for example. Ideally, however, you will choose a combination of exercises that address the whole body. It can be helpful to think about the emphasis of an exercise -- top or bottom and front or back -- making sure that you do a balanced routine. Also, keeping the principle of counter stretch in mind is helpful. Pilates routines are stronger on forward flexion exercises than on extension exercises, but it is important to balance a series of flexion exercises with an extension exercise or two.

Range and Rotation

Once you are fully warmed up, your routine should include exercises that encourage you to expand your range of motion. These will be stretches and exercises that open up motion in the joints. This is the time to include exercises that turn and twist. Exercises that rotate the spine should be performed with care and should not be done until the muscles are warmed.

How to Do a Side Twist in a Pilates Workout —powered by eHow.com

Make Modifications

Modifications are about keeping your workouts interesting, challenging, and safe. To modify an exercise is to keep the original intention of an exercise but to adjust it to make it easier or more difficult, or to protect a certain area of the body. It is worthwhile to familiarize yourself with the basics of making modifications to exercises. This is one of the best ways that you can tailor a routine to your specific needs.

Adding Interest and Variety

A variation is a modification, but you can also think about variety in terms of your overall routine. When we are bored, we are not attentive. If we are not attentive, we are not getting the most out of our exercises. Make up a routine and throw something new into it like a new way of doing an exercise or adding a new piece of equipment like a magic circle, exercise band, or ball.

One of the best ways to add interest and value to your workouts is to fully embrace the Pilates principles. They take a workout from being just exercise into the realm of integrative body/mind experience. This is the real key to the profound effectiveness of the Pilates method.

Finish with Presence

Finishing up is one of the most important transitions of a workout. Do it consciously. Choose a couple of exercises to bring the pace down. You might even return to a few of the centering exercises that you did in the beginning. Bring your attention inward and regulate your breath.

Pilates is a functional fitness method. It is very much about preparing ones body to move gracefully and efficiently in everyday life. One nice way to make the transition from workout mode to daily life is to finish up with a quick posture check.

Take a moment to acknowledge the good work you've done and check in with how your body feels. Hopefully, your workout has left you feeling tall, balanced, focused, and strong.

Ref: http://pilates.about.com/od/pilatesforeverybody/tp/CreateAWorkout.htm

Have a look at the Pilates for beginners guide and star your Pilates asap.

Related Article:

pilates beginner

The basics of Pilates for Beginners

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.

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

For more info on Pilates for beginners stay on!

Related Article:

pilates beginner

Information on some effective Pilates for beginners

Are you a beginner?? Read this article to get some useful tips on Pilates for Beginners

Pilates is a form of exercise that focuses on using both the mind and body to achieve optimum performance.  The deep stabilizing muscles of the body are conditioned and strengthened using sequences of movements that use gravity, body weight and specially designed equipment as forms of resistance.  The connection between the mind and body is crucial to Pilates.  Pilates trains the mind to maintain a constant level of awareness of the way the body moves.  This results in a greater control of motion and vastly improved technique.



Ref: http://www.weightlossresources.co.uk/exercise/pilates-for-beginners-benefits.htm

Beginner 10 Minute Pilates Routine - Pilates Abs Workout

This 10 Minute Pilates Routine effectively targets the upper and lower abdominals, obliques, and back. Many of these Pilates exercises also target and tone the glutes and thighs.

Having a strong core can protect the back from injuries and ailments such as sprains, stiffness, and even bouts of sciatica. Pilates is excellent for gaining core strength and this beginner routine is the perfect way to start building a stronger midsection that will be less prone to injury.

Doing this abs workout just twice through will make for a 10 minute Pilates routine. To garner the most toning benefits, do this three times through, every other day of the week. The only equipment that you will need is a thick Pilates mat.


How to do this Beginner’s Pilates Workout

Do each exercise for the set time period or indicated number of repetitions. Do the entire routine at least twice through, but three times through in order to make the most gains in strength, flexibility, and muscle tone.

30 Seconds Pilates Hundreds

15 Pilates Kneeling Rear Leg Raises (on each leg)

15 Pilates Side Plank with Legs Raises (on each side)

15 Pilates Back Bows

15 Pilates Table Tops (each leg lifted makes one set)

15 Pilates Kneeling Side Leg Raise (on each side)

30 Seconds Pilates Imprint

This form of exercise not only increases functional strength and flexibility but also encourages a certain attentiveness between an individual and their body. Pilates forces a level of body awareness that you just can’t get from plodding away mindlessly on a treadmill or pedaling away on a stationary bike.

blogspot.com

Ref: http://www.fitnessblender.com/v/article-detail/Beginner-10-Minute-Pilates-Routine-Pilates-Abs-Workout/6h/



Read more about Pilates for beginners and see the difference.

Related Article:

pilates beginner