You may have heard of all the benefits that Pilates exercise has to offer to your body: your core. But where do you start?
Studio classes are a great way to build a foundation for movement under instruction.
However, if you want to learn or practice Pilates outside of the studio (or without paying the studio price), Andrea Rogers’ XB Pilates program on the body offers high-energy training that combines Pilates with elements of dance and aerobic exercise. You will learn the basics of Pilates as you tone, strengthen and lift your body from head to toe.
Try going down this list of 15 classic Pilates exercises suitable for beginners.
- With your upper body and left leg straight, your right leg of your head at a 90-degree angle, and your forearm lateral to the right side.
- Leave the core engaged and slowly lift your upper legs until your hips begin to tilt upwards.
- Pause and then lower the upper limb to the starting position. Complete all the reps, then switch sides and run equal reps on both.
- You lie down on your back with your legs straight in front of you, your arms extending towards you. Hold the core in and hold your hips against the floor (push it all the way through the exercise).
- Lift your right foot straight with your toes facing the ceiling to inhale.
- Move your right foot in a highly controlled clockwise circle, then lower your foot and exhale. Reverse the direction of the circles for the same number of people in charge.
- Lower your right leg and repeat the equal person on your left leg.
- Lie on your back with your legs stretched into the air. Lower them to a 45-degree angle (or make it easier by bending your feet to a 90-degree angle). A little away from the floor, stretch your arms straight at your side. The core is wrapped around so that your hips are pushed into the ground.
- Inhale, guide your abdomen, lift your shoulder blades and get out of the ground. You’ll be sucked in at 5 counts, and as you exhale at 5 counts, you start moving up and down your arms in small movements.
- Continue with the set of 10 counts until you reach 100.
4. Single leg stretch
- Lie on your back and bring both knees to your chest. Sting your abs, lift your head, neck and shoulders off the mat, and push your hips into the floor. Lightly wrap your hands around the outside of your thighs just above your knees.
- It sucks and reaches straight to your right leg, so it floats just a few inches above the floor. Keep your hips pressed against the floor. If it is rising, do not lower your foot far. Your hand can lightly touch your left shin.
- Exhale, switch your legs, bend your right leg to the point where you pushed it, and stretch your left leg straight and whirl around just a few inches above the floor. Your hand can lightly touch your right shin.
- Continue alternately until all the staff are complete.
5. Double leg stretch
- Lie on your back and bring your knees to your chest. Sting your abs, lift your head, neck and shoulders off the mat, and push your hips into the floor. Lightly wrap your hands around the outside of your thighs just above your knees.
- Inhale and extend both legs straight off the floor, reaching both arms. Keep your hips pressed against the floor. Once that’s up, don’t lower your foot far.
- He exhale and turns his arms as his knees return to his chest.
- Repeat until all personnel are complete.
6. CrissCross
- Lie down on your back with your knees bent at 90 degrees (shins parallel to the ground). Point your elbows sideways and gently place the tip of your finger behind your head. Enter the core, hold your hips against the floor, and lift your shoulder blades off the floor.
- Twist your upper body to the right, stretch your left leg straight, and exhale as you bring your left elbow to your right knee.
- Go back to the centre while you inhale.
- Exhale again, and when your right leg is extended, twist your upper body to the left, bringing your right elbow to your left knee
- Continue alternately until all the staff are complete.
- Lie flat on your back with your legs straight and your arms at your sides.
- Enter the core, push your head, shoulders and back onto the floor, and lift your legs about 12 inches.
- Keep both feet straight as they alternately lift them with flapping movements.
- Complete the same number of reps on each leg.
8. Teaser
- The core engages and lie down on your back, pressing your hips against the ground. Bend your legs, your feet flatten to the ground, and your hips are far apart.
- Raise one foot and extend it at a 45-degree angle. You reach your arm straight to the ceiling.
- Lift the torso, reach your arms towards your toes, creating a “V” shape on your body.
- Hold this position with five breaths and slowly roll down as you exhale.
- Do all the reps on one side, then the legs, and run equal reps on both sides.
9. TikTok (pendulum)
- Lie on your back and raise your forearms, elbows under your shoulders, and flat on the ground.
- Straighten your legs to 45 degrees. With the core engaged, slowly sway to your right hip and lower your foot slightly to the right. Square your shoulders and keep them positive.
- Return to the center and repeat on the left side.
- Continue with alternating sides and run equal reps on both sides.
10. PlankLeg Lift
- Start with the left side plank: the left forearm on the floor, shoulders stacked above the elbows, legs stacked, and the body straight from the head to the heels. Lift your right arm towards the ceiling.
- Lift your right leg as high as possible, then bring it a little forward, then tap on the floor in front of you.
- Lift your legs, then reverse your movement, then bring it back a little and tap on the floor just behind you.
- Continue alternately with front and rear taps and switch sides. Keep the core firmly to avoid twisting.
- Switch sides and run equal reps on both legs.
11. PlankRock (Plank Record)
- Start at the high board position: straighten your arms, stack your shoulders on top of your wrist, straight from head to heel, the core gets engaged.
- As you move your body forward a few inches, your shoulders will move slightly past your wrist. Then, shift your body back a few inches, and your shoulders move slightly behind your wrist.
- Keep the core, glut and quads straight for the whole time to maintain a straight line from head to head to heel.
- Continue slowly moving back and forth until all the reps are complete.
- Start at the high board position: straighten your arms, stack your shoulders on top of your wrist, straight from head to heel, the core gets engaged.
- Lift your right foot off the floor and slowly inhale your right knee towards your chest, flattening your back and lowering your hips.
- Exhale as you return your right foot to the starting board position and repeat with your left leg.
- Run equal reps on both sides and keep alternating feet. Make sure you keep it in the right position forever.
13. Hip dip
- Lie on the right side, supported by your right forearm, shoulders stacked on top of your elbows and feet stacked on top. Lift your hips up until your body creates a straight line from your head to your heels. Place your left hand on your hips.
- Slowly lower your right hip and gently tap it to the floor.
- Reverse the movement and return to the starting position.
- Repeat until all personnel are complete, then run an equal personnel for each.
- Lie your legs together on your stomach and stretch them straight behind you. Lift your torso, place your forearms on the mat in front of your chest, and place them with your hands. Enter the core and push the pelvis into the floor.
- When inhaling, turn your toes, bend your foot, and kick it towards the glut. A slight pulse is made from the glut and narrow it down for a second kick. It’s one person in charge.
- Lower your legs and inhale.
- Repeat until all personnel are complete.
- Lie on your back, point your toes and heels together, and stretch your legs to the ceiling. Place your hands behind your head and spread your elbows. Put your abs and push your hips into the floor. Lift your chest and release it from your shoulders.
- Inhale, control and lower your legs. Lower your legs as much as you can, without lifting your hips off the floor or your abdomen popping out.
- Once you reach the range of movement, exhale and use control to return your foot to the starting position. Repeat all the reps in the set.
- Throughout the entire movement, widen your elbows and push your hips into the floor. Avoid straining your head. The curls in your upper body should come from your ribs rather than sticking out to your head.
Benefits of Pilates Exercises
Pilates is known for promoting lean, muscular physique. By consistently practicing this form of exercise, you can expect to change the shape and tone of your body and build a strong core, says Certified Pilates instructor Kara Tatelbaum.
Like yoga and barre classes, Pilates targets the lateral abdomen, or the deepest layer of your abdomen, explains Tatelbaum.
Once you start working on the core, Pilates benefits include “the aesthetic benefits of a flat stomach and slimmer lower back, but also a healthier spine, improved posture, mindful breathing, eliminating lower back pain, and increased flexibility.”
And during Pilates By yourself It may not lead to weight loss, she says you definitely see and feel the results of your regular practice.
