Although some people have exercise programs that they stick to for many years most of us tire of our routines eventually and wish to try something new. With Pilates increasing in popularity many people are deciding to try it out. However, as with any fitness program, one must first learn some exercises that fall under the category of Pilates for beginners before they try anything more advanced such as using a Pilates machine.
The Hundred
The Hundred is a great example of Pilates for beginners, because it is a very easy yet effective way to make the torso stronger. Lie with the back and shoulders firmly against the floor. Stretch the legs straight out and keep the feet pointed. The key here is to lengthen the body from the head to the toes.
With the back still flat on the floor, now gently raise the head and legs off of the floor. Practice safety by keeping the neck stationary and the chin tucked in. With the arms stretched straight out, breathe in and lift, exhale and lower the legs and head so that they are no more than about 2 inches from the floor at any given time. Repeat at 5 beat intervals 10 times (or, as many times as possible without getting too tired).
The One-Leg Circle
The one-leg circle is yet another good example of Pilates for beginners because it is a way to make the muscles more flexible. Flexibility is indeed a must for those who intend to move on to more advanced Pilates moves.
With the back firmly against the floor, shoulders down, and legs quite straight, stretch out the arms so that they are above the head. Making sure the back remains flat against the floor, breathe in and gradually lift the arms towards the ceiling.
While breathing out, slowly lift the back off the floor and roll forward, keeping the body centered and making sure that the stomach muscles are not loose. Breathe in and stretch the torso over the legs, then exhale and slowly place the back down on the floor. Repeat the entire process again for a total of 10 times.
Because the moves are so gradual and can be easily learned Pilates for beginners is perfect for people who don't have much exercising experience. Also, even the slightest bit of stretching and movement does a body good, and Pilates is a slow but steady way to get the muscles toned. In a nutshell - Pilates is easy to learn and great for both body and mind.
