pilates
November 13, 2017
Fitness

Pilates For Beginners

Pilates Exercises For Beginners

Designed to stimulate the body, train the muscles and soothe the mind, Pilates focuses on stretching and strengthening the muscles, and improving overall body alignment. If you’re new to the energising exercise, check out these five easy poses for a quick and simple boost of rejuvenation and relaxation.

The bridge

 Press shoulders into the ground, knees bent and feet square. Let your arms relax at your sides.
 Engage your core by inhaling and maintaining abdominal contraction.
 Exhale and squeeze your glutes as your back lifts off the floor, tucking your tailbone underneath. Start low and go big later.
 Hold for five full breaths and slowly roll back to the floor in a controlled motion.
 Repeat x 3

The 100

 Draw both legs into your chest, hold on to your legs and curl your head and chest up to a tight ball.
 Move your legs out to a tabletop position, with your shins parallel to floor.
 Grip behind your thighs and actively curl up, deepening and hollowing out your abs.
 Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down, taking deep breaths, inhaling for 5 counts and exhaling for 5 counts.
 Repeat 10 times, without taking a break. If the move feels too difficult, rest your head flat on the floor, rather than curling it up.

Leg circles

 Lay down on your back with your shoulders and ribs down.
 Extend your right leg straight up to the sky, with the left leg bent, foot flat on the floor.
 Circle your right leg across your body towards your left shoulder, then back to your right shoulder.
 Repeat five times, then reverse and switch legs.

Flight

 Lie down on the ground, face down with your hands to your sides.
 From a neutral prone position, inhale to lift the breast bone and forehead away from the mat.
 Exhale to lower back down.

Swimming

 Lie down on the ground, face down with your hands to your sides.
 Extend your arms overhead to the corners of the mat. Inhale to lift breast bone, forehead, arms and thighs off the mat.
 Exhale to lower the right arm and left leg to tap the floor.
 Inhale to lift and exhale to repeat with the opposites.

This article was proudly provided by the Australian Institute of Personal Trainers

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