Pilates Exercises for Beginners

Pilates exercises have become the most popular form of exercise in recent times. They are practiced not only in the United States of America, but have also spread to almost all parts of the world. The beauty of these exercises is that these exercises suit a wide range of age groups. These exercises are practiced by athletes, dancers, aging people, women in the post delivery stage and also people who are under physical rehabilitation. The most commonly reported benefits of Pilates exercises is, that people become stronger, longer and leaner, at the same time they are able to do everything with grace. Before reading more on exercises for beginners, I am sure, you want to know what is Pilates exactly? Let's find it out.

What is Pilates?

This is an exercise method which was developed by Joseph Pilates in the 1920s. It was actually used as a physical rehabilitation program for the prisoners of war, but it was found to have great benefits for anyone and everyone, who were seeking a higher level of fitness. These exercises are based on six principles. These principles are essential elements in a high quality Pilates workout. The six principles are centering, control, flow, breath, precision and concentration. The difference between other forms of exercises and Pilates exercises is that Pilates does not include a number of repetitions for each exercise. The other two important aspects of Pilates is core strength and torso stability. These exercises are either done on a mat on the floor or on exercise equipment, that were developed by Joseph Pilates. These equipment include pulleys, graduated levels of springs and exercise balls. Read further to know about Pilates for beginners.

Pilates Exercises for Beginners

Now let's see what are beginner Pilates exercises. These Pilates workouts for beginners can seem to be very easy, however they leave a profound impact on a person. One can easily do the Pilates exercises at home as well.

Imprinting
This is a wonderful exercise to release stress and for quick rejuvenation. Let's see how to do this exercise. Lie flat on a Pilates mat, keep your arms to the side and bend your knees, but keep the feet flat on the floor. Now start relaxing each body part, starting with the shoulders. Then relax your jaw and throat. Now is the time to relax your ribcage, let your sternum drop and let the ribs of your back move on the floor. Abdominal and spinal muscles are the next to be relaxed. After the abdominal and spinal muscles come the hips and legs. Now visualize the lengthening of your spine and as you do this do not forget to breathe deeply. This exercise should be done at least for three to five times. To support your neck, you can make use of a towel under your neck.

Pelvic Curl
Pelvic curl is an exercise, which is generally used as a gentle warm up for the spine, abdominal muscles and lower body. It helps in coordinating breath and movement. To do this exercise, lie flat on the ground, keep your knees bent and feet flat on the ground. The feet, ankles and knees should be well aligned and the feet should be placed hip width apart. Exhale and do a pelvic tilt and engage the abdominal muscles by pulling the bellybutton down towards the spine. Now start inhaling slowly and let your tailbone lift towards the ceiling and raise the hips, lower the spine and then the middle spine. You will balance your weight on your shoulders and your feet and make sure that the abdominal muscles and hamstring are lending support to the posture as well. Exhale slowly as you bring the spine back to the floor. An important tip is not to do this exercise if you suffer from neck or upper back problem.

Wall Roll Down
This exercise stretches the back and hamstring and also works the abdominal muscles. Lean against a wall by keeping a distance of about six inches between the wall and your feet. Suck in your abdominal muscles and as you keep your shoulders away from your ears, raise your hands straight above your head. Keep your arms parallel to your ears, as you nod your head and slowly begin to roll your spine down and away from the wall. Let your head and neck relax as you keep bending down to roll your spine. Go down as much as you can without lifting your hips off the wall. You will feel the curve in the entire back as well as a stretch in your hamstring. To come up, slowly start rolling back one vertebrae after another.

Swan Extension
This wonderful Pilates exercise for beginners is like a counter stretch to be done after a forward stretch, like the wall roll down. It opens the front body, expands the chest and stretches the abdominal muscles along with the hip flexors and quadriceps. Lie stomach down on a mat and place your hands closer to your body. The legs can be placed close together or hip width apart. Now engage your abdominal muscles and lift your torso off the floor and support your upper body by pressing your arms firmly on the ground. All the while, the head should be in line with the spine and the hips should be resting on the floor. To release, lower the body in the following sequence. The lower belly first, then mid belly, followed by the chest and shoulders. This exercise can be repeated three to five times.

These are simple and basic Pilates exercises which a beginner can practice. If you suffer from any kind of ailment, I will recommend, that you do these exercises under professional guidance only.