Essential Pilates Exercises for Beginners
Essential Pilates Guide for Beginners
If you are starting you Pilates journey and are felling that you need to know more about it, you are in the right place. In this post we will dive into some basic Pilates vocabulary that are perfect for beginners, helping build blocks in your Pilates journey.
The Hundred: Lie on your back with your legs raised, keeping them straight. Pump your arms up and down while inhaling for five counts and exhaling for five counts, making a total of 100 pumps.
The Roll-Up: Sit on a mat with your legs straight, arms reaching forward. Slowly roll your spine down to the mat, one vertebra at a time. Then, roll back up to a seated position.
The Bridge: Lie on your back with your knees bent and feet hip-width apart. Lift your hips off the mat, keeping your feet and shoulders on the ground. Lower back down with control.
The Saw: Sit with your legs wide apart and arms stretched out to the sides. Twist your upper body to one side and reach your opposite hand to your foot. Return to the center and repeat on the other side.
The Swan Dive: Lie face down with your arms stretched forward. Lift your chest and legs off the ground while reaching your arms back. Lower back down with control.
The Cat-Cow Stretch: Start on your hands and knees, arching your back like a cat, and then rounding it like a cow.
Feet Position
Correct foot placement is essential to ensure that you engage the right muscles and maintain balance during exercises. Here's a description of the common foot positions in Pilates.
Parallel Position: Stand with your feet hip-width apart, toes should be pointing forward.
Benefits: It activates the core, inner thighs, and glutes, making it ideal for exercises focusing on these muscle groups.
V Position (or Pilates V): Stand with your heels together, and your toes slightly apart, forming a "V" shape with your feet.
Benefits: The V position encourages the engagement of the inner thigh muscles, promoting strengthening and toning of this area, also it helps maintain proper alignment of the legs and hips, reducing the risk of injuries.
Turned Out Position: Stand with your heels together and your toes pointing outward in opposite directions.
Benefits: This position targets the outer thigh and hip muscles, helping to tone and strengthen these areas.
First Position: Stand with your heels together and your toes apart, similar to the ballet first position. Your feet should form a straight line.
Benefits: This position effectively engages the inner thigh muscles, contributing to improved leg strength and toning.
Second Position: Stand with your feet wider than hip-width apart, toes are pointing forward, and heels are slightly apart.
Benefits: It works the inner thighs, outer thighs, and glutes, allowing for a more comprehensive leg workout.
Parallel Feet with Tendon Stretch: Stand with your feet hip-width apart. Raise your heels off the ground, so you're on the balls of your feet, keep the parallel foot position as you balance on your toes.
Benefits: Strengthens calf muscles: This position is excellent for developing calf strength and definition.
Pilates Toes Pointed (Pilates Point) Position: Sit or lie down with your legs extended. Point your toes, extending your feet forward and away from your body. Keep your legs straight with the toes reaching.
Benefits: Pointing your toes elongates your legs, engaging leg muscles and the core for better alignment and strength.
Pilates Flexed Feet Position: Sit or lie down with your legs extended. Flex your feet by pulling your toes back toward your body. Keep your legs straight with your heels pointing forward.
Benefits: Flexing your feet in this position targets the shin muscles, which can be essential for maintaining balance.
These foot positions in Pilates are tools that instructors use to work different muscle groups, challenge balance, and promote alignment.
By understanding and using these positions correctly, you can customize your Pilates practice to meet your fitness goals and target specific areas of strength and flexibility. Always follow your instructor's guidance to ensure that you're using the appropriate foot position for each exercise.
