3 Simple Pilates Exercises For Beginners
Posted December 7, 2021
Pilates exercises are suitable for all fitness levels. They can be adapted to your needs so no matter what shape you are in, you can get something out of them. What’s more, fully-equipped Pilates studios like Club Pilates offer various classes throughout the day, allowing you to start taking advantage of this popular exercise regime at any time!
If you are new to exercise or unsure about whether Pilates is right for you, try these three simple exercises first before moving on to other more challenging ones.
Try These Pilates Exercises
1) The Hundred
Lie on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Bring your arms parallel to your body with palms facing down, then press down into the mat with your hands and hips simultaneously as you exhale. Keep your head, neck, and shoulders off the mat.
Inhale and hold for five counts before exhaling and repeating nine more times for a total of 10 repetitions.
2) The Scissor
Lie down with both legs in the air and hip-width apart. Bring one of your legs down while resting the other hand on it. Now, without bending or moving your head or neck, kick up with the other leg until both are extended in front of you. Repeat with the opposite side.
Repeat this 10 times with each leg.
3) The Bridge/Double leg stretch
Lie face-up on the mat with your knees bent and your feet hip-width apart. Your arms should either be by your side or crossed over your chest (chest open). Make sure that the natural curve of your spine is followed by tucking in your buttocks slightly.
Keeping your legs together, lift your hips off the floor until your upper body is supported by straight arms and shoulders, and thighs and calves are parallel to the floor. Hold for 5 breaths then release, tucking your chin to chest as you lower down.
Repeat this 3 times.
What are the Benefits of Doing Pilates Regularly?
When done regularly, Pilates can help you to achieve a strong, toned body as well as improve your overall health and well-being. If you are new to exercise or want to start working out regularly, Pilates is a great way to start as it is low-impact and can be adapted to your own abilities.
When practicing Pilates regularly, you can soon enjoy the following benefits:
- increased flexibility
- increased muscle strength
- improved posture
- reduced stress levels
- improved breathing efficiency.
Start with these three exercises and remember that they can be changed to suit your needs. When you feel confident enough, move on to more challenging Pilates exercises for an even better workout!
