5 Pilates exercises for beginners

5 Pilates exercises for beginners

Sport is fundamental in the stressful, ultra-connected world we live in.It helps us to relax, facilitates meetings with other people and generates adrenaline. Pilates exercises for beginners are the most appreciated in these cases because they manage to bring our body to total peace.

This system was born at the beginning of the 20th century thanks to Joseph Hubertus Pilates, a German trainer.He initially called his method Crontologie and defines it as "the science and art of the coordinated development of the body-mind-soul through natural movements under the strict control of consciousness". For this coach, using the mind to control the body was fundamental.

His multiple benefits are only comparable to those of yoga, though he surpasses him physically. Pilates helps to perfectly coordinate our breathing, helping to relax our body and mind.

If you have never practiced it, do not despair.Pilates exercises for beginners are very simple and will allow you to penetrate quickly into this world.As soon as you have practiced them for a few days, you will realize that you can not go without them. Welcome to an amazing experience!

5 Pilates exercises for beginners

We will explain below the most recommended exercises for beginners.

The saw

This is a perfect exercise to strengthen the waist area.You must sit on the floor (or on the mat) with your legs and arms open. Once in position, inhale while turning the trunk to try to touch the left foot with the right arm. Repeat the process in the opposite direction.

Do it 4 or 5 times, then rest.Make sure your back is straight, but do not force it too much. If you're not careful, you can hurt yourself!

Roll up or round

Roll up is one of the simplest Pilates exercises for beginners.You just have to sit on the carpet with your legs straight and try to touch your ankles with your hands.You have to maintain tension for 10 or 15 seconds, then relax.

As for the previous position,do not force too much. If you notice that it hurts or you feel tension, take a break and continue later.

"Change happens through movement, and movement heals."

-Joseph Pilates-

The scissors

Lie on your back.Stretch your legs as far as you can,then place them at a 90-degree angle. Bring one of your legs toward you and hug her; repeat the same thing with the other leg. Alternate between the two legs and repeat the position 10 or 15 times.

You will be able to tone your legs and your spine.Try to do it on a smooth surface, you will avoid the same lumbar problems.

Rolling back or rocking chair

The Roll Back consists of lying down on the rug by hugging the legs. We have to rock gently, like when we were little and we played.In this exercise, you must very well control your breathing, inhale and exhale when necessary.

In other words, breathe when the back touches the ground and exhale when we return to our original position.This exercise can be done in many places, not just in a gym: your room, the sports court or the beach are also good places!


This is one of the Pilates exercises for beginners focused on balance.Unlike previous exercises, you must lie on your stomach here with your arms and legs extended. You must maintain your legs at a 90 degree angle and, at the same time, balance on the bones of the hips.

The head should rest on the chest and exhalations must be done when our body is upright. Here again we must be careful with our backs and joints.

Breathing is one of the most important elements of Pilates. This is what distinguishes this sport, basically, other similar. Without breathing, the exercises would not work and would simply be stretching.

Pilates is based on 7 fundamentals :

  • The precision
  • The fluidity
  • Control
  • Breathing
  • Centralization
  • alignment
  • Concentration

To achieve results, we must consider all of these factors. If one fails, the others also. heis therefore strongly recommended to start in a professional setting, to be guided by experts.

Once you have assimilated the movements and entered this wonderful world, you will no longer need outside help. ThePilates is not just an exercise: it's a way of life.Its ancestral roots are focused on the search for inner peace, health and serenity.

Giving an opportunity to such a complete and beautiful discipline can only benefit you.Join the huge group of Pilates lovers!

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