Author Box
Articles Categories
All Categories
Articles Resources

Pilates Exercises for Beginners

February 17, 2012 | Comments: 0 | Views: 194

Are you a beginner and have wondered about Pilates? There are many Pilates exercises out there but do they all look daunting and too difficult to master? Here we have arranged for you a series of basic beginner Pilates exercises for your trial session of Pilates. Consider this an introduction to Pilates. The tips are easy to follow and can be done at home. You will need a good mat to lie on while you are doing your beginner Pilates exercises. Let's begin:

Pelvic Curl

Lie on your back with your knees bent and your feet flat on the floor. Make sure that your feet, ankles, and knees are in a straight line, hip-distance apart. Inhale to begin. As you exhale, tilt your pelvis by engaging the abdominal muscles and pulling your bellybutton down toward your spine before you lift your hips up, curling towards the ceiling. The hips raise, then the lower spine, and, finally, the middle spine. You are now resting on your shoulder blades while maintaining a straight line from your hips to your shoulders. Inhale at this point. And as you exhale, use abdominal control to roll the spine back down to the floor. Begin with the upper back and work your way down, vertebrae by vertebrae, until the lower spine rests on the floor.

Chest Lift

Lie on your back with your knees bent, feet flat on the floor. Make sure that your legs are parallel - lined up so that your hip, knee and ankle are in one line and the toes are pointing away from you. You are in neutral spine position with the natural curve of the lower spine creating a slight lift off the mat. Keep your shoulders down as you bring your hands behind your head with the finger tips touching. Your hands support the back of your head, your elbows stay open throughout the exercise. Inhale to begin. On the exhale, draw your chin to your chest as you slowly pull your belly button down toward your spine allowing your spine to lengthen out and the upper back to lift off the mat. Inhale to lie back down on the mat.

Angel Arms

Lie on your back with your knees bent, legs parallel and feet flat on the floor. Arms are down by your sides. On the inhale and leaving your shoulders down and implanted on the mat, sweep your straight arms out to the sides and up (like wings). It is important to activate your abdominals so that your ribs stay connected and do not pop up as your arms move. On the exhale, sweep your arms out to the sides again as you bring them down to your sides. Again, the shoulders are down, the ribcage is down, and the abs are active.

Roll Back

Begin sitting upright on your sit bones. The legs are parallel with the knees bent and the feet flat on the floor. Place your hands on your thighs just above the back of the knee. Engage your pelvic floor and abdominal muscles so that the upper body is easily supported. The shoulders are dropped and the neck is relaxed. Inhale to begin. On the exhale, begin to roll back off your sit bones as you scoop your abs deeper towards your spine. Stop at the point just before your feet are raised off the floor. Remember to lift from the center of your abdominal muscles, with a corresponding lengthening curve of the spine as you roll back off the sit bones. Keep the mid-line of the body stable and your legs parallel with a straight alignment from toe to ankle, knee to hip. Inhale as you are in this round-back position and then exhale as you begin to straighten up and out of the curve of your spine.

Mrs Claudel Kuek, CEO of Pilates in the Park at Bishan Park, Dempsey Hill and Rochester Park in Singapore; visit to find out if Pilates is what you really need to create the makeover in you!

Source: EzineArticles
Was this Helpful ?

Rate this Article

Article Tags:










Your body needs glucose in order to get energy for cell and tissue function. Without energy, the cells do not function properly and the immune system is compromised. When your blood glucose levels

By: Clifford H Woods l Health & Fitness > Diabetes l July 09, 2013 lViews: 2617

Heavy Metals - Free radicals (tissue damaging molecules that cause aging and bodily deterioration) are the result of the ever-present toxins within our environment. Heavy metals are contained in

By: Clifford H Woods l Health & Fitness > Supplements l July 09, 2013 lViews: 606

Braun shavers and trimmers are very standard brand and their new curser beard and head trimmer is big for trimming beards. This trimmer was specifically made to be able to trim down your beard and

By: Lovey Blackburn l Health & Fitness > Beauty l December 20, 2012 lViews: 459

On this website you will find latest makeup reviews and swatches from real people. You will know how makeup products look in real life, and you can also participate! Post your photos, tips and

By: l Health & Fitness > Beauty l December 09, 2012 lViews: 320

You can either seek referrals from friends and associates or search for consultants on the internet. The latter, in our opinion, would be a viable option for those pressed for time.You can either

By: Simon Liva l Health & Fitness > Diseases l December 07, 2012 lViews: 268

Healthy living is essential in today's world, to ensure one's well being. Learn how to relax and improve your mood now! Be it exercising, or indulging in one's passions and hobbies, be sure to set

By: Clarinda l Health & Fitness > Mind Body Spirit l December 02, 2012 lViews: 262

People have long been searching for the best ways to lose weight and new methods and diets are being created each and every day. With so many different methods available it is an understatement to

By: Jimmy Biblel Health & Fitness > Pilatesl June 10, 2012 lViews: 173

Classical Pilates' instructors often teach exercises in an unvarying order, staying close to Pilates' original work. Generally, they also use equipment that is built to his original specifications.

By: Judd Robbinsl Health & Fitness > Pilatesl June 10, 2012 lViews: 181

With private training or group equipment classes using the Pilates equipment, there are many helpful Pilates exercises you can practice to can help the right muscles get stronger and enhance your

By: Aliesa R. Georgel Health & Fitness > Pilatesl June 07, 2012 lViews: 204

During pregnancy it is recommended you keep active and fit. Here are some tips on doing Pilates exercises to ensure you have a healthy pregnancy.

By: Margaret Le Monnierl Health & Fitness > Pilatesl May 31, 2012 lViews: 202

Are You Really Using All of Your Core Muscles During Your Workouts? Well, it's time to discover the true "CORE" of Functional Fitness! Identifying your Core Muscles" is a very essential task to

By: Aliesa R. Georgel Health & Fitness > Pilatesl May 22, 2012 lViews: 166

We commonly call it 'aerobic exercise'. Cardio or cardiovascular workout refers to a form of physical activity that elevates your heart rate for a certain period of time. The traditional cardio

By: Mark B Josephl Health & Fitness > Pilatesl May 21, 2012 lViews: 211

Pilates is more than about getting a svelte, toned body. It is being used to treat those suffering from osteoporosis, stroke patients, as well as those with spine and head injuries. Used as a

By: Claudel P. Kuekl Health & Fitness > Pilatesl February 27, 2012 lViews: 154

This is a well-known fact - the more you exercise, the more energy you will have and the more you will feel like doing more. This is due to the release of the hormone adrenaline that increases your

By: Claudel P. Kuekl Health & Fitness > Pilatesl February 24, 2012 lViews: 184

Pilates is physical fitness developed in the early 20th century by Joseph Pilates in Germany. Joseph Pilates called his method CONTROLOGY which uses the mind to control the body. Pilates exercises

By: Claudel P. Kuekl Health & Fitness > Pilatesl February 20, 2012 lViews: 165

So you have heard that Pilates and Yoga are similar in many ways. Yes, both disciplines help you create greater awareness of your body's posture and its alignment. Yes, both disciplines improve and

By: Claudel P. Kuekl Health & Fitness > Pilatesl February 17, 2012 lViews: 197

Physiotherapists, chiropractors and orthopedists all recommend Pilates to increase strength and flexibility, as well as muscular and postural symmetry. Special emphasis during all Pilates classes is

By: Claudel P. Kuekl Health & Fitness > Pilatesl February 14, 2012 lViews: 163

Let's not procrastinate or make any more excuses. Let's get started together! Here are four basic Pilates moves for the novice to work out in. We will help you achieve your new fit and fab body in no

By: Claudel P. Kuekl Health & Fitness > Pilatesl February 13, 2012 lViews: 164