Pilates has become a popular choice of exercise for women who seek strength, flexibility, and overall fitness. Besides helping you tone your body, it offers mental clarity, making it a go-to for women who want to stay healthy on physical and mental levels. Pilates is a low-impact exercise that offers a full-body routine focusing primarily on posture, core stabilization, and overall toning. These factors make it preferable for beginners as well.
If you are a beginner looking forward to staying healthy and strengthening your body, Pilates is a great option to introduce to your routine. The movements involved in this form of exercise have a strong emphasis on form, precision, and control. By practicing some beginner-friendly movements, you can strengthen yourself from the inside out.
Here are some beginner-friendly Pilates exercises that you may incorporate into your busy routine to begin your fitness journey.
Hundreds
Hundreds may look intimidating at first, but it is one of the easiest and beginner-friendly exercises. All you need to do is lie down with your lower back pressed gently on the mat. Lift your legs at an angle of 45 degrees to the floor. Alternatively, you may bend your knees and elevate your legs until you keep your low back on the floor.
Curl your head and shoulders off the ground and try extending your arms long beside your body in a position where your palms face the floor. Take deep breaths while you pump your arms up and down. Continue this movement as you exhale for five counts. Repeat the breathing pattern while simultaneously pumping until the count is 100.
Single-Leg Circles
This Pilates movement works on your deep core muscles, hip flexors, and outer thighs. The movement trains you to circle your leg independently of letting the hips rock. When you practice this movement regularly, it helps you keep your core strong.
It involves lying on your back with legs extended and arms at your side. Keep one of the legs straight on the floor while lifting the other towards the ceiling. With this leg, slowly make small controlled circles. Repeat the movement 5 times in one direction and 5 times in the opposite direction. Do this with another leg too.
Bridge
Bridges are one of the best exercises to build glute muscles and strengthen your hips and pelvic floor. The movement helps stabilize your hips, legs, core, and even lower back muscles. You can pair this movement with other forms of workout and achieve the best-toned hip muscles.
Lie freely on your back and place the bottoms of your feet hip-width distance apart while placing your arm alongside your body. Bend your knees at an angle of 90 degrees, ensuring your shins are parallel to the floor. Press your feet to lift the hips and hold the position for 30 seconds. Repeat 10-20 times and slowly increase the count.
Heel Taps
Heel taps are a popular Pilates exercise that engages your deep core and hips. The best thing about this movement is that it can be customized, making it more beginner-friendly than any other Pilates movement. If you want to level up your workout, you can speed up movements and elongate leg muscles before tapping your heel.
Heel taps involve lying on your back and bringing your legs to a tabletop position. Inhale gently and tap your right heel on the ground. Using abdominal muscles to return your leg to the starting position, exhale. Maintain the breathing pattern while you are performing the movement and repeat as per your convenience.
Single Leg Stretch
You can perform a single-leg stretch regularly to strengthen your core muscles and hip flexors. The movement involves starting on your back with legs in a tabletop position. Point your toes and place your hands on your knees.
As you maintain this position, try lifting your upper body off the floor while pulling one knee into your chest. As you perform this movement, keep the opposite leg straight. Your outside hand may reach for the ankle, and the inside hand can support the knee of your bent leg. Repeat the movement 10-20 times while switching legs.
How to Make the Most of Pilates for Beginners?
- First things first. You should start by setting goals. Focus on what you want to achieve with this form of exercise. Whether you want to tone your body or build strength, setting clear goals and adjusting your plan accordingly will help you achieve them sooner rather than later.
- When it comes to attaining fitness, consistency is the key. It is essential for progress. Therefore, you must stick to your scheduled workouts and make essential adjustments if necessary.
- You must listen to your body. Instead of challenging yourself too much, avoid pushing yourself through pain. Pilates is about making controlled movements. Hence, you should focus more on form and alignment.
- Results from Pilates or any other form of exercise will not show overnight. You have to be patient to notice changes in strength and toning.
Takeaway
Pilates is one of the sought-after forms of exercise that helps with strength, toning, and overall fitness. By combining mindful movements with controlled breathing, Pilates not only helps you achieve desired fitness but also reduces stress and offers a sense of relaxation, making it an amazing way to unwind while working out. Try these beginner-friendly movements, and you will notice a positive change in your body and mood.
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