5 Pilates Exercises For Beginners

Living in a stressful and hyper-connected world has made physical activity crucial to well-being. Physical activity helps us relax, allows us to meet new people, and makes us produce adrenaline. In this regard, Pilates exercises for beginners are simple tools that can help us feel calm in the mind.

Joseph Hubertus Pilates, a German trainer, developed this practice in the early 20th century. He originally called it “Contrology” and described it as “the art and science of coordinating mind, body and spirit through natural movements under strict conscious control.” For him, it was very important to use his mind to control his body.

The benefits we can get from pilates are only comparable to those we can get from yoga. However, Pilates is more physically demanding. It helps you coordinate your breathing and promotes mind and body relaxation.

If you have never tried Pilates before, do not panic. The following Pilates exercises for beginners are very simple and allow you to discover all it has to offer you. After a few days you will realize that you definitely missed something!

5 Pilates exercises for beginners

In the next section, we will show you how to do some of the most recommended Pilates exercises for beginners:

Sagen

This exercise is perfect for strengthening your waist.

• First, sit down on the floor (or on a mat if you prefer) with your legs and arms open as far as your hips.
• When in this position, take a deep breath and twist your upper body so that your right arm touches your left foot.
• Then shift slowly and do the same on the other side.
• Repeat 4 or 5 times and relax.

Remember to keep your back as straight as possible and do not push yourself too hard. Be careful, otherwise you can hurt yourself!

Reeling

Rolling up is one of the easiest when it comes to Pilates exercises for beginners. All you have to do is sit on the mat with your legs straight in front of you. Then try touching your ankles with your hands. Maintain this position for 10-15 seconds and roll up your body and relax. Just like with the previous exercise, do not push yourself too hard. If you feel pain or abnormal muscle twitching, take a break and try again later.

Scissors

• Lie down on your back.
• Straighten your legs out as much as you can, and make a 90º angle with them.

• Grab one of them and pull it towards you, then change.
• Repeat 10-15 times with each leg to tone both legs and spine.
• Always try to perform this exercise on a smooth surface to prevent back injuries.

Scroll back

• Lie down on your mat and squeeze your legs against your body.
  Then you start rocking your body back and forth, as if you were a little child again.
• For this exercise, pay attention to breathing, inhalation and exhalation in a regular rhythm. To do so, inhale when your back touches the ground and exhale as you return to the starting position.

Do not feel that you can only do this exercise at the gym. You can also try it in places like at home in the living room, in nature or the beach!

Side bend

Of all the Pilates exercises for beginners, this is the one that focuses most on balance. Again, lie down on your back and stretch your arms and legs at the same time. Try to create a 90 degree angle and balance yourself on the hip bone.

In the meantime, your head should always look towards your chest, and you should exhale when your body is in an upright position. Again, pay attention to your back and joints to avoid injury.

In pilates, one of the most important elements is your breathing. This is true because it is what separates pilates from other similar exercises. Without a conscious and controlled breathing technique, you would only do stretching, and the exercises would not work so well. In addition, it is important to remember that Pilates is based on 7 basic principles:

• Precision
• Move
• Control
• Breath
• Centering
• Adjustment
• Concentration

To see results, you must take into account all seven principles. If one fails, then all the others will do it. Because of this, it is advisable that you start the Pilates journey alongside an expert, as they will be able to guide you.

When you are more accustomed to practicing Pilates and become more comfortable with it, you can practice it on your own. Pilates is not just a form of exercise: it is a lifestyle. Use it to find peace and quiet. Give this discipline a try and enjoy its many benefits!