The Best Pilates Moves for Beginners and How to Do Them, According to an Expert

It’s not hard to see why pilates Is very popular. It offers many benefits, from improved core strength and flexibility to improved posture and balance. It’s also great for joint health and mobility and hits multiple muscle groups for a full-body experience. Fans of the exercise genre also love it for its versatility and mood-boosting benefits and improved focus.

However, like anything that becomes a trend in the wellness world, Pilates has a dark sideClasses can be expensive and complicated, some brands give the impression that if you don’t have all the equipment, you aren’t doing the job correctly, and home improvement machines And pretzel-like influencers on social media can increase the risk of injury if you try something you’re not ready for without supervision.

All this can put off first-timers, which is a shame, considering how accessible and inclusive Pilates can be. The truth is that you don’t need any recovery machines or expensive leggings to do this, all you need is enthusiasm and enthusiasm. mat,

“One of the things I love most about Pilates is that it is suitable for everyone and can be practiced throughout life, regardless of age, fitness level or experience,” says the Pilates instructor and founder. Sunday Sporting ClubHenriette Christiansen. “All exercises can be adapted to meet individual needs, providing a low-impact way to improve strength, flexibility and balance.”

“I think the reason Pilates has become so popular is because more people are beginning to recognize that a good workout doesn’t have to mean high intensity, and thus are turning to low-impact movement as a way to get stronger without putting excessive stress on the body. It offers people a great way to really disconnect and relax, almost like a mini reset for both body and mind,” she adds.

If you’re used to sports like running or weight lifting, doing Pilates for the first time may seem strange. Slow, controlled movements and keep muscles recruited in different areas of the body, but also work the joints and incorporate stretching. For this reason, Pilates is great for longevity, especially if you sit at a desk all day or your daily routine is relatively sedentary.

“Although Pilates is by nature a full-body workout, you can also tailor it to fit certain areas of your body. Because Pilates movements are slow and controlled, the exercises work well at isolating certain muscle groups, meaning you can strengthen certain muscles like the glutes or inner thighs more easily than other workout types,” Christiansen says. Let us tell.

Can anyone do Pilates?

Pilates actually originated during World War I as a method of physical rehabilitation for wounded soldiers. At the time it was known as controlology and focused on activities that worked muscles and joints for optimal function. It may seem very different from the movements you see influencers doing on recovery machines on social media, but these moves stem from the science of control.

There are lots of variations on Pilates moves and starting simple is the best way to do it. You may find that a certain style of Pilates works better for you than another, so it’s worth trying a few different instructors and classes. All moves will vary on a theme but the most important thing for beginners is to listen to your body and do what feels good.

Christiansen, who works at all levels in her studio and as an ambassador adanola Agrees, “I don’t believe there is a one-size-fits-all best style for beginners, it’s about trying different styles and classes such as mat or reformer Pilates and choosing what you really enjoy. In the end, consistency is what really brings results, so I would recommend adopting what you like.”

“I would start with a mat Pilates class, either at a local studio or gym, as this is the most accessible to beginners, although if you are willing to make the effort you can also opt for a reformer class for beginners. If you don’t have access to a group class, you can always follow the videos, but remember that the most important thing in Pilates is to have the correct technique to activate the right muscles and prevent injury on your own. Give grace and be kind to yourself. You wouldn’t expect someone else to be as good at what they have. “Never done it before.”

Below Christiansen gives his recommendations for the six best Pilates moves that all beginners should try at home. All you need for these moves is a mat and enough space to stretch your legs.

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1. Pelvic Curl (Bridge)

This is one of the simplest movements in Pilates and yoga and is great for strengthening the pelvic floor, glutes, and core. At first you may only be able to get up a little, but as your core strength and spinal stability improve, you’ll find it becomes much easier to do. This is also a good move for back pain and can also help improve posture.

initial situation: Lie on your back with knees bent, feet hip-width apart, hands at your sides.

Agitation: Breathe to prepare. Exhale, and tilt your pelvis. Slowly lift your hips off the mat, forming a straight line from your shoulders to your knees.

Engagement: Maintain core engagement and avoid putting pressure on the lower back.

return: Inhale at the top, then exhale as you slowly lower one vertebra at a time. Repeat this three to five times.

2. Single leg stretch

This move also helps strengthen core muscles. This is a little more challenging but still very easy to do and it gets easier every time. You can modify it to make it harder, but for beginners, this is a great place to start while you’re working on your coordination, stability, and stamina. The core, hip flexors, and spine will all benefit from the slow controlled motion of a single leg stretch.

initial situation: Lie on your back, lift your head, neck and shoulders off the mat and bring your knees toward your chest.

Agitation: Extend one leg out, keeping the other knee toward your chest.

Engagement: Keep your core stable and smoothly rotate the legs without moving them, pulling one knee in and one foot out.

breathing: Inhale while changing legs, exhale while extending the other leg. Repeat this five to ten times.

3. Side Kick

Side kicks support core strength but also work the legs and glutes. Benefits the hip flexors and can be a great move to stretch and lengthen the entire body after sitting for long periods of time. The muscles that support the pelvis and lower back are engaged, and this move is also a great way to bring awareness to your sense of balance.

initial situation: Lie on your side with your lower leg bent for stability and your upper leg extended straight. Support your upper body with your forearm, place your upper arm on your hip, or place it slightly in front to support yourself.

Agitation: Breathe to prepare. Exhale as you swing your top leg forward with control, then exhale as you swing it back without rotating your hips.

Engagement: Keep your core engaged, hips straightened, and upper body stable throughout the entire movement.

return: Continue with smooth, controlled swings while maintaining steady breathing and focus. Repeat this five to ten times on each side.

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4. Sitting spinal twist

Spinal twists are another great way to get some movement into the body after remaining still for a while. These are used in Pilates and yoga as an essential movement for spinal mobility and body awareness, and if done regularly they can also support core strength and balance. The key here is to listen to your body and not overextend. If you’re doing spine twists for back pain, be careful and move slowly.

initial situation: Sit tall with your legs bent, crossed, or spread, arms extended to the side.

Agitation: Inhale to prepare, exhale to twist your upper body to one side.

Engagement: Keep your hips on the ground and avoid rotating too much.

return: Inhale to center and repeat on the other side. Repeat this three times on each side.

5. Toe tapping/carelessness

Toe taps are simple but incredibly effective for core strengthening, pelvic stability, and lower back support. They recruit your core muscles, improve pelvic floor strength, and they can help with lower back pain by providing gentle support. This is a popular Pilates move that can be done in different ways on a mat or reformer machine and is easy to do every day if you have a few minutes. As your strength and stability improve, you can gradually increase the number of taps on each side.

initial situation: Tabletop position Lie on your back with your knees bent 90 degrees and your shoulders lifted using your forearms for support.

Agitation: Breathe to prepare. Exhale as you lower one foot to lightly pat the mat, then lift it back up to the tabletop. Then alternate legs.

Engagement: Maintain a slight curvature of the spine to engage the core, avoiding arching the lower back as you swing each leg.

return: While maintaining steady breathing, continue alternating taps with a smooth, controlled motion.

6. one hundred

One hundred is one of the most popular Pilates moves you can do on the mat. This may sound a little strange but it is excellent for improving core strength, circulation and respiratory function. It also recruits the entire body, from the arms and shoulders to the legs and glutes. This is another move that may seem challenging at first but as your strength and stamina increases you can maintain it for longer periods of time. Doing this every day will help work your entire core and get your body used to holding those controlled movements for longer periods of time.

initial situation: Lie on your back with knees bent in tabletop position, arms at your sides. Lift your head, neck and shoulders off the mat, extending your legs to a 45-degree angle (or keeping them bent if necessary).

Agitation: Move your arms up and down in a controlled motion, inhaling five times and exhaling for five counts.

Engagement: Engage your core, maintain a stable head position and make sure your lower back remains gently pressed into the mat.

return: Complete ten full breathing cycles (100 counts) and gently lower your head, neck and legs to relax.

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