Pilates for Beginners

The Pilates method was developed in the 1930s by a man named Joseph Pilates, who developed his technique as a method for conquering his physical challenges, and eventually became a talented athlete. Although Pilates has become a popular exercise method, its movements should not be haphazard. The exercise is only effective if you adhere to the basic principles of the technique. Gaining an understanding of these principles is an excellent strategy for getting the most out of your Pilates routine.

  1. Understanding the Pilates Powerhouse

    • Many Pilates instructors refer to the Pilates Powerhouse. Today, we call these core muscles, which are your deeper layer of abdominal muscles. Unlike yoga, which often involves relaxing your abdominal muscles, in Pilates, your abdominal muscles will always be contracted. This is crucial for exercises such as The Hundred, where your head is lifted from the floor for 100 counts. If you relax your abdominals, your neck and lower back will take over the movement. Beginners should practice this simple core activation exercise. Draw your belly in and hold it tight for 10 seconds. Do this 10 times daily. Eventually, you will train your core muscles to be active, which will make the Pilates exercises more effective.

    Pilates Breathing

    • Breathing is essential to Pilates exercise. Once again, unlike yoga, Pilates exercise does not involve filling your belly up with air. The Pilates breathing method is very challenging for beginners. As such, it should be practiced separately. Wrap a long scarf around your waist. First, do a traditional yoga breath. Take a deep breath in, and allow your belly to expand. You will feel it press against the scarf. Now, exhale, and draw your navel toward your spine. You'll feel your belly pull away from the scarf. Try the exercise again, but this time, do not let your belly expand as you inhale. This means that you will not take as deep a breath. Practice this for 10 repetitions a day.

    Pilates Postural Alignment

    • Correct alignment is crucial to Pilates exercise. If your posture is less than perfect, you will have significant muscular imbalances, which can lead to poor technique. As such, many Pilates studios offer postural assessment sessions. Although they might be expensive, they are valuable for beginning Pilates students. Learning your alignment issues early in the game can keep you from developing bad habits.

    The Pelvic Clock

    • Many Pilates instructors warm up their classes with an exercise known as the pelvic clock. Although the exercise is extremely subtle, it does a wonderful job at making the student aware of the different pelvic positions required for Pilates exercises. For example, if your legs are in the air, your spine should be flat on the floor, or imprinted. However, if your feet are on the floor, your spine should be in a neutral position, which means that there should be a very slight curve in the lower back. If you think of your pelvis as a clock, the six o'clock position would be the neutral pelvic position, whereas the imprinted position would be at 12 o'clock. Start by lying on the floor with your knees bent. Move your pelvis back and forth between the two positions. Keep the movements small.

    Pilates Scapular Alignment Exercises

    • Given that many people spend a considerable amount of time at a computer, there is a tendency toward hunched shoulders, which can lead to stiff necks and upper-body tension. This is a common problem for Pilates beginners. A stiff upper body can turn exercises such as The Hundred into a painful experience. While The Hundred was once a warm-up, many instructors now begin with scapular placement exercises. Lie on your back with your knees bent and your feet flat on the floor. Hands are at your sides, with your palms facing downward. As you inhale, slide your hands along the floor, and draw your shoulders toward your ears. As you exhale, slide your shoulders down. Imagine that you can bring your armpits to your waist. This will help you activate your latissimus muscles.