I wasn’t the type of person who likes to exercise. High-intensity training like bootcamp, kickboxing, running, etc. – I felt exhausted and painful, so I never passed two or three sessions before throwing the towel.
Then I tried Pilates. I saw some of my favorite torn celebrities rave about it, and it sounded like a perfect fit.
That was seven years ago and I still practice Pilates a few times a week.
Want to know if Pilates is the right training for you? This is what you need to know.
https://www.youtube.com/watch?v=g9yddrblxom
Is Pilates good for beginners?
yes! “Many people think Pilates is just for girls and dancers, but that’s really for everyone,” says Lisa Hubbard, a beginner Pilates trainer.
“Your back and shoulders will be tighter and you will feel more toned throughout your body.”
Pilates was literally designed to suit all skill levels. Creator Joseph Pilates developed his methodology while internment during World War I to help fellow inmates stay healthy and strengthen their mind and body.
(In fact, the Cadillac is an elaborate piece of Pilates equipment that is still in use today, inspired by a makeshift resistance machine made from hospital beds, straps and springs.)
Pilates can improve posture, build overall strength and support weight loss efforts.
And while Pilates has come a long way from a humble beginning, one thing remains the same. It’s still a great workout for beginners.
How often should I do Pilates?
Is it okay to do Pilates every day? yes! “That’s the beauty of Pilates,” says Andrea Rogers, creator of Xtend Barre and XB Pilates.
“You can do that in some way every day, whether it’s on a mat or a device like a Pilates reformer.”
That’s not to say you I have it Do Pilates every day to see the results. One study found that doing Pilates workouts twice a week is enough to improve core strength and posture.
Four Great Pilates Move for Beginners
So you decided to try Pilates. wonderful! These beginner-oriented moves can help you get started.
1. Pilates Hand Hand
https://www.youtube.com/watch?v=v0iqxefyc6s
“The purpose of this movement is to warm the body and increase circulation,” says Rogers. “The 100 coordinates breathe with movement and abdominal involvement.”
- Lie on your back and focus on the mat.
- Pull both knees to your chest and hold them with your hands.
- Raise your head and look towards your abdomen.
- Stretch your arms slightly above hip level.
- Keep your thighs perpendicular to the floor, your knees bend at a 90-degree angle, your shins bend parallel to the floor, and your feet float in position on the table top. (Alternatively, you can stretch your legs at a 45-degree angle if necessary to do this movement.)
- Keep your arms straight and send them violently up and down. (This should be small and fast movement. Your hands should move up and down a few inches.) Relax your neck and shoulders and focus on using your abs.
- When pumping, inhale three “pumps” and expel three “pumps.” Repeat until you run 100 pumps.
2. AB Rollup
https://www.youtube.com/watch?v=lnw0vw1fcta
“The roll-ups stretch the spine and work in the core,” says Rogers. “The goal is to maintain the entire C curve and clarify one vertebra at a time.”
- Start from a sitting position with your feet bent and your feet flat on the floor. Lightly grab the back of your thighs and sit taller.
- Round your spine and tilt it back a little. Slowly roll one vertebra at a time, one at a time until it is flat on the floor.
- Pause for a moment, then slowly return to your straight spine and exhale with a core. repeat.
3. One leg circle
https://www.youtube.com/watch?v=7d8stute3o8
Want to improve shoulder and hip stability? Add this move to your Pilates routine. “It’s a deep stretch and an exercise that requires strong adjustment skills,” says Rogers.
- Lie flat on your back with your arms extended long.
- Point your toes and extend your right leg straight towards the ceiling. (If you feel that there is too much stretch, soften your knees.)
- Stabilize your hips, straighten your legs, keep your back flat on the floor, and drop your right leg facing the left side of your body. Turn your right leg down towards your left leg and towards your right, then return to the starting position, as if you were making a circle into the air with your toes.
- Next, pull your right knee into your chest and stretch.
- Complete the eight reps before turning the game around.
4. Scissor kick
https://www.youtube.com/watch?v=ffcxvt2vs80
- Bend your knees and flatten your legs on the floor.
- Take your knees towards your chest, peel your shoulders off the floor, and stretch your legs straight towards the ceiling.
- Straighten your core and your legs straight, slowly lowering your left foot to the floor, pulsing twice with your right leg facing your body.
- Repeat on the other side, lower your right foot to the floor and turn your left foot towards the body.
- Continue alternately until all the staff are complete. Start with 10-15 reps.
