by Pilates is a great form of exercise that focuses on strengthening the body’s core muscles. It helps improve posture, flexibility, and overall body strength. It’s no wonder that Pilates has gained popularity in recent years, especially among beginners looking to improve their fitness levels. If you’re new to Pilates, it can be overwhelming to know where to start. That’s why we’ve compiled a list of the six best Pilates exercises for beginners to help you get started on your journey to a fitter, stronger you.
1. The Hundred
The Hundred is one of the most essential Pilates exercises for beginners. It focuses on engaging the core muscles, warming up the body, and improving circulation. To perform The Hundred, start by lying on your back with your knees bent and feet flat on the mat. Lift your head and shoulders off the mat, engaging your core muscles. Extend your legs in a tabletop position, arms by your sides. Inhale deeply for a count of five, then exhale for a count of five as you pump your arms up and down. Repeat this 10 times for a total of 100 pumps.
2. The Roll Up
The Roll Up is a fantastic exercise for improving flexibility and core strength. To perform The Roll Up, start by lying on your back with your arms extended above your head. Inhale as you lift your arms towards the ceiling, engaging your core muscles. Exhale as you slowly roll up to a sitting position, reaching towards your toes. Inhale as you roll back down, vertebrae by vertebrae, to the starting position. Repeat this movement 10 times for a full set.
3. The Single Leg Stretch
The Single Leg Stretch is a great exercise for targeting the abdominals and improving flexibility in the legs. To perform the Single Leg Stretch, start by lying on your back with your knees bent and feet flat on the mat. Lift your head and shoulders off the mat, engaging your core muscles. Extend your right leg towards the ceiling, holding onto your right calf with both hands. Switch legs, bringing your left leg towards your chest as you extend your right leg towards the mat. Continue alternating legs in a smooth, controlled motion for a total of 10 repetitions on each leg.
4. The Double Leg Stretch
The Double Leg Stretch is another effective exercise for targeting the abdominals and increasing core strength. To perform the Double Leg Stretch, start by lying on your back with your knees bent and feet flat on the mat. Lift your head and shoulders off the mat, engaging your core muscles. Inhale as you extend both legs towards the ceiling and arms above your head. Exhale as you circle your arms towards your legs, lifting your head and shoulders off the mat. Inhale as you return to the starting position, keeping your core engaged. Repeat this movement for a total of 10 repetitions.
5. The Plank
The Plank is a challenging Pilates exercise that targets multiple muscle groups, including the core, arms, and legs. To perform the Plank, start in a push-up position with your hands directly under your shoulders and feet hip-width apart. Engage your core and lift your body off the mat, forming a straight line from your head to your heels. Hold this position for 30 seconds to one minute, focusing on keeping your core engaged and breathing steadily. To modify the Plank for beginners, you can also perform it on your forearms instead of your hands.
6. The Side Leg Lifts
The Side Leg Lifts are a great exercise for targeting the outer thighs and hips, helping to improve overall leg strength and stability. To perform the Side Leg Lifts, start by lying on your side with your legs extended and stacked on top of each other. Support your head with your bottom arm and place your top hand on the mat in front of you for balance. Inhale as you lift your top leg towards the ceiling, engaging your outer thigh and hip muscles. Exhale as you lower your leg back down to the starting position. Repeat this movement for a total of 10 repetitions on each side.
In conclusion, Pilates is a fantastic form of exercise for beginners looking to improve their strength, flexibility, and overall fitness. By incorporating these six best Pilates exercises into your routine, you can kickstart your journey to a fitter, stronger you. Remember to listen to your body, start slowly, and gradually increase the intensity of your workouts as you become more comfortable with the movements. With consistent practice, you’ll soon see the benefits of Pilates in your body and overall well-being.
