“Do I have to be…?” Prior to starting pilates, many people feel they have to already be flexible, strong, etc. Pilates is designed to meet your body where its at.
Pilates is an excellent exercise method for individuals of all fitness levels, including beginners. Its focus on core strength, flexibility, and body awareness makes it an ideal choice for those looking to improve their overall fitness and well-being. If you're new to Pilates and wondering where to begin, your step-by-step guide to getting started as a beginner.
1. The Pilates Basics:
Before diving into specific exercises, it's essential to understand the basic principles of Pilates. These principles include concentration, control, centering, precision, breath, and flow. Concentrate on each movement, maintain control throughout, focus on your center (core), execute movements with precision, coordinate with proper breathing, and ensure smooth transitions between exercises.
2. Pelvic Tilts:
Pelvic tilts are an excellent starting point for Pilates beginners as they help engage the core and improve pelvic mobility. Lie on your back with your feet flat on the floor and hip-width apart. Slowly tilt your pelvis upward, pressing your lower back into the mat, then release it back to a neutral position. Repeat this movement, maintaining a controlled pace.
3. The Hundred:
The Hundred is a classic Pilates exercise that activates the core and boosts circulation. Lie on your back, lift your head and shoulders off the mat, and extend your legs to a 45-degree angle. Pump your arms up and down as you inhale for five counts and exhale for five counts, completing ten sets (hence the name "The Hundred").
4. Cat-Cow Stretch:
The Cat-Cow stretch is a Pilates-inspired movement that promotes spine flexibility and relieves tension. Get on all fours, aligning your wrists under your shoulders and knees under your hips. Inhale, arch your back, and lift your head (Cow Pose). Exhale, round your back, and tuck your chin (Cat Pose). Repeat the flow, moving with your breath.
5. Pilates Bridge:
The Pilates Bridge targets the glutes, hamstrings, and lower back muscles while engaging the core. Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips off the mat, forming a straight line from your shoulders to your knees. Lower back down with control and repeat.
6. Leg Circles:
Leg Circles help enhance hip mobility and leg strength. Lie on your back, raise one leg toward the ceiling, and draw circles in the air with your toes. Keep the circles controlled and smooth, then switch directions. Repeat with the other leg.
7. Pilates Roll-Up:
The Pilates Roll-Up works the abdominal muscles and improves spine flexibility. Sit with your legs extended, engage your core, and roll up sequentially, reaching forward to touch your toes. Roll back down with control and repeat.
Starting a Pilates journey as a beginner can be both exciting and rewarding. By mastering the foundational exercises and principles, you lay a strong foundation for more advanced movements in the future. Joining a class so an instructor can provide cues is highly beneficial. This can help to ensure you are engaging the muscles correctly as you move. Remember to start slowly, focus on proper form, and listen to your body. With consistency and dedication, Pilates can become a transformative practice that benefits both your physical and mental well-being.
