Pilate for Beginners – Always choose the right way for better results!!!!

Pilates is an exercise system designed to bring the body into proper alignment and encourage healthier postural habits. A Pilate’s conditioned body is one that moves freely without strain and is toned, balanced, and strong. The exercises engage mind and body simultaneously by strengthening the body’s “centre.”

Preparation for Beginners:

While Pilates is a suitable exercise for all ages and fitness levels, it is important to check with your doctor before beginning this or any exercise program, especially if you are being treated for a medical condition or you haven’t exercised regularly for a long time. Doing Pilates effectively means full engaging the mind and body. Anything that makes you unable to focus will discourage the benefit of the exercise and might cause an injury.

Don’t practice under any of the following circumstances:

1) Within two hours of eating a meal
2) After drinking alcohol or taking mood altering drugs (including tranquilizers)
3) If you feel sick or are running a fever
4) If you are in pain due to an injury
5) If you have been taking pain medications, whether prescribed or over-the-counter

Make sure to do Pilates exercises exactly as instructed. Wear comfortable clothes without tight waistbands. Exercise on a mat or lightly padded surface, in a warm and well-ventilated room.

Warm Up – Necessary for Beginners

To begin, you’ll want to bring your body into the proper alignment. Start by lying in the supine position—lying on your back with your arms resting at your sides, palms facing up or down and elbows slightly bent shoulders level and relaxed, neck is long, face is relaxed, head is centered and not tilted forward or back, knees and feet hip width apart and parallel, and hips are level.

Breathing – Tips

When we breathe, we take in oxygen that the body needs for vitality and functionality. It is important to learn to breathe correctly for Pilates to maximize the benefit of the exercises. The type of breathing used in Pilates is called thoracic breathing, or “rib” breathing. As you inhale, your shoulders stay down and do not haunch up around your neck. The breath is long and deep into the expanding rib cage, and the abdominal muscles are pulled in. On the exhale, you expel all of the breath, letting the rib cage collapse down and the pelvic floor and abdominal muscles pull in towards your centre. In almost all Pilate’s exercises, you begin the sequence of the movement with an inhale, and then as you exhale you begin the movement. Some exercises will require more than one breath to complete the movement, in which case you will need to pause mid movement to inhale and then continue the movement on the exhale.

Beginner’s Exercises to Get You Started

Start any of these exercises by first bringing yourself into the neutral position and making sure your body is in the proper alignment. Also, be mindful of your breath, and make sure to concentrate on your breathing in relation to your movement (rest on inhale, work on exhale). Few Names of the exercises for the beginners to start with

Head and Neck Rolls
Shoulder Mobilization
Spine Lift
Hip Rolls
Abdominal Curls
The Hundred (Beginner’s)

End your Pilates workout with a full body stretch. Lie on your back in the neutral position, stretching your arms over your head and straightening your legs. Inhale, and then exhale, stretching through your fingers and your toes. Repeat five times, being mindful of the air as it enters your body and leaves your body.

Finally, allow yourself about ten minutes of relaxation. This can be done lying in the supine position. Reflect on how your body feels and the difference in your alignment. Revel in the idea of a longer, leaner, and healthier you.

Summary:

Pilate’s workouts focus on building a strong healthy body by promoting concentrated movement. Compared to yoga exercise, Pilates is more dynamic. Pilates is designed to combine your breathing rhythm with the movement of your body. In Pilates exercise, you hold your torso tightly in place while moving your arms and legs in different directions. This challenges your flexibility, balance, stability and strength.

For Pilate’s beginners, the exercises are hard at first because your body will need to adjust to the feeling of using supporting muscles for the balancing and strengthening movements. Start practicing slowly, as your body allows, and more exercises can be added to your routine once your body adapts.

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