Is fitness and flexibility something you want to inculcate into your life? Then why not give Pilates workout a try! Here are ten pilates exercises for beginners that will absolutely change your life. Grab your mat and let’s begin.
#1 Leg circles
Leg circles are awesome for strengthening not only your thigh and calf muscles but also your core lower abdominal muscles.
Lie on your back with both your legs up in the air and then slowly trace a circle. Keep your hips firm and breathe in and out gently. Practice it in 2 sets of 20 reps each.
#2 Single leg stretch
Lie on your back and bring both your knees close to your chest. Then slowly curl your head in the forward direction without letting your chin touch your chest. Now extend your right leg with your toes pointing straight ahead. Pull the left leg close to your chest as you stretch the right leg. Slowly release your left leg as you fold your left leg and bring it closer to your chest. Practice this with 2 sets of 20 reps each. This exercise really helps crunch that core.
#3 Criss cross stretches
Lie flat on your back. Fold your arms at your elbow and place your palms behind your head. Curl your head forward without touching your chin to your chest and keep your elbows spaced wide apart. Now gently fold your left leg and bring it towards your chest while simultaneously bringing your right elbow forward to meet your left knee. Release and alternate with your right leg and left elbow. Practice 2 sets of 20 reps.
#4 Scissor kicks
Lie flat on your back. Now stretch your right leg straight upwards and wrap your palms behind your calf and bring your head forward close to your leg. Without changing the position of your head and hands, switch legs and bring your left leg up. Don’t let your right leg touch the floor. Keep alternating your legs back and forth mimicking the motion of a pair of scissors. Practice 2 sets of 20 reps each.
#5 The Hundred
Lie flat on your back. Lift both your legs together at an angle of approximately 60°. Now raise your head off the floor and bring it forward without touching your chin to your chest. Flutter your arms up and down in quick short pulses. Inhale for 5 counts and exhale for 5 counts while in this position. Do 20 reps.
#6 Plank rock
This position helps your posture by strengthening your spine, your back muscles and your abdominal muscles. Lie flat on your stomach and then raise yourself off the floor on the flat of your forearms. Keep your heels vertical pointing upwards with the tips of your toes touching the floor. It looks simple but is really tough to maintain so start with a small duration of 30 seconds and work your way up to holding it for 2 minutes.
#7 Plank leg lift
Fix yourself in the plank position. Now gently raise your right leg off the floor without bending your knee. Hold for 2 seconds and bring it back to the floor. Now repeat with your left leg. Practice 2 sets of 20 reps.
#8 Mountain climbers
Start with the plank position, but with your arms straightened and your palm fixed flat on the floor. Your hands need to be shoulder width apart on the floor. Balance your weight evenly on all your four limbs. Now bring your right knee forward towards your left elbow then back to position. Alternate with your left knee and right elbow. Do this in fast repetitions. Practice 2 sets of 20 reps each for a tight core workout
#9 Hip dips
Start with the plank position and slowly dip your hip towards the right side without touching the floor. Come back to position and tilt your hip towards the left side. Exhale as you go down. Practice 2 sets of 10 reps each.
Lie flat on your back and extend your arms wide by your side. Keep your legs sticking to each other and then lift them up in the air. Bend your legs at your knee at an angle roughly perpendicular to the floor. Gently let both your legs fall towards the right side and then towards the left side without touching the floor. Keep your lower back firmly on the ground. Practice 2 sets of 10 reps each.
If you’re reading this article then it means that the benefits of pilates exercises are not lost on you. Start by practicing these basic pilates exercises as a beginner. When you’re ready to move forward to the next level it’s better to do it with a coach who can guide you. Now who better to do it than celebrity fitness and pilates coach Radhika Karle who has all the worldly tips you’ll ever need to master pilates exercises. Come learn from the best only at Unluclasses online.