Nourishing your body is as important as maintaining your beauty. To get a beautiful body, you may consider Pilates as your go-to exercise. To start with, you need to know the basics. Here, we’re about to get you the essentials of Pilates for beginners.
Pilates has gained popularity since it’s considered to be the best way to lose weight and even reduce stress all the while reducing the risk of injury.
If you’re currently undergoing a keto diet, Pilates can be a complementary exercise besides other types of exercises you’ve done, like jogging, biking, rowing, or yoga.
Curious to learn more about Pilates? Let’s uncover the secrets of Pilates for beginners to embark on your fitness journey!
Pilates Moves for Beginners
Remember that Pilates is a journey. You don’t need to feel intimidated by the movements you often see as “acrobatic”.
The movements should actually flow in progressive manners, from beginner to advanced ones. To get started, you may try these simple moves that are suitable for beginners:
1. Pelvic Curl
The first move is called pelvic curl. To do this, start by lying your back and bending your knees. Then, set your knees and heels to be about sit-bone distance.
Put your arms long, then press into the mat beside your hips. After that, try to engage your glutes and move your hips upward until your body is in a straight line between your shoulder blades and knees.
Finally, drop your sternum and melt yourself into the mat, one vertebra at a time.
2. Chest Lift
Lie on your back, bend your knees, and bring your knees together. Then place your interlaced fingers behind your head. Start to lift your head, neck, and chest while your eyes focus on your thighs.
Then try to curl up until you feel the tips of your shoulder blades. Don’t forget to maintain your breathing during the movement.
3. Single Leg Stretch
Moving to another move called single leg stretch. First, lay on your back, bend your knees, and raise your feet from the floor. Align your knees over the hips and maintain your shins parallel to the floor.
Then, lift your head and shoulders with your abdominal muscles and push your ribs upwards. After that, extend one leg while drawing your opposite leg to your chest, then switch, alternating between legs continuously.
4. Plank
You might be familiar with this one movement, called plank. You can start by placing your hands under your shoulders and your knees under your hips.
Afterward, lift yourself up and set your feet straight back. Hold it for three to five breaths and repeat it once or twice.
5. Roll-Ups
To do roll-ups, you can start by lying on your back with your legs fully extended. Then, inhale as you start a gradual ascent, lifting one vertebra at a time until you reach a seated position.
Afterward, exhale as you lower your body down sequentially. In case you find this too difficult, you can bend your knees and hold onto the back of your legs as an added support.
Read also: Women’s Personal Care: 10 Ways to Maintain Beauty and Grace
Beginner-Friendly Pilates Equipment
As a first-timer in Pilates, you can start small by using some practical small pieces of Pilates equipment.
While Pilates chairs or reformers may be too extra, here are some options suitable for Pilates for beginners:
1. Pilates Mat
Pilates requires you to use your back or stomach often, so you need a mat to support your body. Compared to yoga mats, pilates mats are usually thicker, larger, and have slicker surfaces.
2. Pilates Ring
Often called a “Magic Circle”, this is one of the small props that is commonly used for Pilates. This equipment is meant to provide gentle to moderate resistance during certain exercises in order to build strength.
3. Resistance Bands
Another small prop for pilates is the resistance band. Like the magic circle, it offers resistance during the exercise, making the exercise either more assistive or challenging. The band also comes in varied lengths and resistances, from light to medium and heavy.
4. Foam Roller
This is a classic popular pilates equipment made from foam and shaped cylindrical. You can place this foam roller underneath the area you want to release. Foam roller is useful to build strength, improve coordination, alleviate tension, and aid recovery.
5. Stability Ball
Stability balls are often known as fitness balls or Swiss balls. They’re made from soft elastic material and filled with air. It comes in a variety of sizes, ranging from 45 cm to 85 cm in diameter.
By using this stability ball, your muscles become more active. This process challenges your balance and coordination as well as supporting your spine during spinal extension.
Read also: 6 Effective Thigh Slimming Exercises to Get a Beautiful Body
How to Get The Best Result?
A successful Pilates workout needs persistence. Three times practice in a week is considered ideal. However, along the way, you will find your own rhythm that suits your body.
Make sure that you’re not forcing yourself, as your condition may differ from time to time. It is totally okay to pace yourself in case you feel tired or in pain.
Note that it is better for you to have a qualified Pilates instructor to guide you. Always consult your practitioner, especially if you’re a beginner.
It’s recommended to follow a specific Pilates program that suits your needs. There are plenty of options to choose out there, either going to in-person or online Pilates classes.
In addition to maintaining your body’s health with Pilates, you shouldn’t overlook caring for your skin as well. If you are looking for professional care for your body and skin, Clean & Tidy got you covered.
At Clean and Tidy, you can undergo Super Hair Removal (SHR) sessions with the experts. You can remove the unwanted hair on your legs, arms, chest, or face. It is pain-free with long-lasting results.
Interested in trying out SHR at Clean & Tidy? You can book an appointment at Clean & Tidy Bugis or Jurong and get your best treatment experience.
