Trying anything new for the first time can feel...well, a bit intimidating. But, rest assured, It’s a perfectly natural response. Enter: your new favorite endorphin-filled exercise – Pilates. For beginners, Pilates can help you build strength and flexibility in an effective and sustainable way. You can start your Pilates journey at any point in time – being muscular, young, fit, thin, and flexible isn’t a prerequisite here. If anything, all that’s required is keeping an open mind and embracing the numerous benefits you’ll reap from this exercise.
And the best part? There’s this beautiful invention called the Internet that allows you to stream Pilates workouts online – straight from the convenience and comfort of your home. Battling a busy schedule? Would you rather get a cavity filled than go to the gym? Trust me, I’m completely with you. That was the mindset I had when I first began my own Pilates journey. Forget fancy diets or workout fads; you can attain a lean, toned body (without the Hulk-like bulk) with these at-home Pilates exercises for beginners. Ready to give it a try? 1. The Hundred
Ideal for warming up your body and strengthening your core, the Hundred is a popular Pilates staple. The exercise demonstrates how pairing focused, controlled breathing with precise movements can enhance your mind-body connection.
How to Perform:
Beginner Tip: You can modify this exercise by keeping your knees bent in lieu of straightening your legs. 2. One-Leg Circle
This movement helps enhance mobility in your hips and hamstrings while also strengthening your pelvic floor.
How to Perform:
Beginner Tip: Modify this exercise by taking the leg that’s extended flat on the floor and bending it at the knee. Make sure your foot is resting flush against the mat. 3. The Roll-Up
Beneficial for building abdominal strength and articulating the spine, it’s been said that one Pilates roll-up equates to six regular sit-ups. It’s also said to be more effective than crunches in creating a lean, toned stomach.
How to Perform:
Beginner Tip: Need to modify this exercise? Instead of having your legs extended outwards, simply bend your knees, keeping both feet flat against the floor as you curl your spine up. 4. Side Lying Leg Lower/Lift
This exercise effectively works your abs, including hard-to-reach obliques. By lifting your legs in a controlled manner, you’ll engage your buttocks and inner thighs while simultaneously developing core strength and improving balance.
How to Perform:
Beginner Tip: Focus on lengthening and intentionally activating all your leg muscles when lifting it up and down with control. By the end of this exercise, your top leg should feel longer than the other one. 5. Single-Leg Kick
The single-leg kick is ideal for stretching your hip flexors and quadriceps, while also building strength in your hamstrings and glutes.
How to Perform:
Beginner Tip: You can modify your single-leg kicks by keeping your upper body pressed against the mat, folding your arms, and resting your forehead atop the backside of your hands. 6. Breast Stroke Prep
Highly efficient for stabilizing the scapula – a.k.a. your shoulder blades – this exercise strengthens your upper back muscles, increases flexibility, and improves posture.
How to Perform:
Beginner Tip: Focus on actively engaging the upper back muscles without putting any tension on the lower back. Keep the abs flat and engaged. At Home Pilates Exercises for BeginnersThis beginner Pilates workout is crafted to help you develop a strong foundation – one which you can continue building upon. As the founder of the Pilates exercise, Joseph Pilates, once said, “A few well-designed movements properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortions.” I carefully selected these 6 exercises as they encompass the fundamental principles of Pilates, showing you how to move using control, concentration, breath, and fluid motions. The impact? A full-body workout that’ll improve both your physical and mental health. Pilates completely transformed my mind and body – and that’s why I’m incredibly passionate about helping others reap all the benefits this workout system has to offer. Once your endorphins are flowing, you’ll feel a renewed sense of energy, motivation, and self-love. Ready to live a lifestyle rooted in wellness, self-acceptance, and true happiness? Discover the power of Pilates with my easy-to-maintain online Pilates program.GET STARTED NOW
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