30 Day Quick-Start Guide to Beginner Pilates Exercises
Interested in Pilates? Here's How to Get Started - Fast
By Marguerite Ogle, About.com Guide
Updated October 28, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
Pilates Leg Pull Front Exercise
(c)2007, Marguerite OgleA few well-designed movements properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortions.This beginner Pilates exercise program is designed to help you build a strong foundation in the Pilates method. It is based on the classical Pilates exercises as developed by Joseph Pilates.
quote from Joseph Pilates
The next 30 days could very well transform your life. You will learn not just what to do, but how to move with the Pilates principles of centering, concentration, control, precision, breath, and flow that make Pilates a body/mind fitness experience.
The links in the program below will take you to detailed exercise instructions that include modifications, but it is important that you learn to modify exercises appropriately for yourself, and progress at you own pace. The weekly schedules below are guides only. It is also highly recommended that you support your home practice with Pilates classes.
Ready? Let's go!
What you need:
The Pilates method begins with your body and a mat on the floor. That's it. If you don't have a mat, start with a padded surface, but do consider getting a Pilates mat.
Day One
1) Bookmark this page. You will need refer back to it throughout your program.
2) Begin with the Pilates Fundamentals Set
These easy exercises are crucial to building good form in Pilates exercises. It is in doing Pilates exercises with good form that you will receive the most benefits from Pilates.
3) Do the Pilates Beginners Routine
This routine is going to launch you right in to building core strength and flexibility.
4) Sign up for the free e-course, Essential Pilates in 7 Days
This is a very important step. Pilates is about how you do the exercises and there are many techniques in this e-course that will help you get the most out of your Pilates workouts.
Congratulations on your first day of Pilates! You can do Pilates every day, but it is quite reasonable to expect good results from scheduling Pilates 3 to 4 times per week.
Let's move on to your week one and beyond plan:
Week 1 (days 2 through 7)
1) Read the lessons and do the exercises in your Essential Pilates e-course
2) Continue your Pilates Fundamentals training.
3) Continue the Pilates Beginners Routine
Week 2
1) Warm up with the fundamentals. Add these exercises:
pelvic curl
cat/cow back stretch
arms reach and pull
2) Move on to the First 10 Classic Pilates Exercises + the side kick series
(If the Beginner Exercise Routine continues to challenge you, stick with it until you are ready to move on.)
Week 3
1) Warm up with the fundamentals and additional exercises chosen from the warm up list.
2) Do the first 10 exercises listed in the Classic Pilates Exercises.
Add to that:
saw
swan prep
side kick series
leg pull front
pilates push up
*note that links to these exercises can be found at the bottom of the first 10 classic exercises.
Week 4
1) Warm up with the fundamentals and additional exercises chosen from the warm up list.
2) Do first 10 classic exercises and add:
single straight leg stretch
double leg lower lift
criss cross
saw
swan with neck roll
side kick series
teaser with one leg
swimming
leg pull front
seal
pilates push up
Six Pilates Principles
By Marguerite Ogle, About.com Guide
Updated October 09, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
Susie Haggas and Student
Courtesy of Kolesar StudiosPrecision, Breath, and Flow
For many, these six principles are the foundation of the Pilates approach to exercise. Their application to the Pilates method of exercise is part of what makes it unique in the fitness world.
It is important to note that Joseph Pilates did not directly set out the Pilates principles. They are concepts distilled from Joseph Pilates' work by later instructors. Because of this, there is not always agreement in the Pilates community about the order of the principles, the specific words used for certain concepts, or the number of principles. Nevertheless, you will find some version of the Pilates principles--similar to what I present here--to be part of almost any Pilates training program you pursue.
Joseph Pilates originally called his work "contrology." He considered this to be a body/mind/spirit approach to movement founded on the integrative effect of principles such as centering, concentration, control, precision, breath, and flow. Whether one is working out on a mat or using Pilates equipment, like the reformer or cadillac, these basic principles infuse each exercise with intention and fullness of expression:
- Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
- Concentration: If one brings full attention to the
exercise and does it with full commitment, maximum value will be
obtained from each movement.
- Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.
- Precision: In Pilates, awareness is sustained throughout
each movement. There is an appropriate placement, alignment relative to
other body parts, and trajectory for each part of the body.
- Breath: Joseph Pilates
emphasized using a very full breath in his exercises. He advocated
thinking of the lungs as a bellows -- using them strongly to pump the
air fully in and out of the body. Most Pilates exercises coordinate with
the breath, and using the breath properly is an integral part of
Pilates exercise.
Learn more: Breathing in Pilates
Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around and suddenly become quite "machine-like" if one loses ones control and flow.
Pilates Fundamental Exercises
Learn Basic Movement Principles
By Marguerite Ogle, About.com Guide
Updated January 07, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
This is a set of deceptively easy exercises. They are
exercises that teach the basic movement principles upon which Pilates
exercises build. Pilates is a "functional fitness" method. That means that these principles translate directly into better posture and graceful, efficient movement in everyday life.
Use these Pilates fundamental moves to open any workout routine. They establish torso stability, pelvic stability, abdominal engagement, good alignment, and greater range of motion for the limbs.
Use these Pilates fundamental moves to open any workout routine. They establish torso stability, pelvic stability, abdominal engagement, good alignment, and greater range of motion for the limbs.
1. Starting Position - Constructive Rest - Neutral Spine
Peak Pilates
The
exercise we do to find neutral spine is a press of the lower back into
the floor (creating a flat back), then a release of the spine into a
small arch. Between these two points is a place where the 3 curves of
the spine are in their natural position. This will be the start position from which we will do the rest of this set of fundamental exercises.
The Basic Move:
The Basic Move:
- Lie on your back with your arms by your sides. Your knees are bent and your legs and feet are parallel to each other, about hip distance apart.
- Inhale.
- Exhale and use your abs to press your lower spine into the floor.
- Inhale to release.
- Exhale and pull your lower spine up, creating a small arch of the low back.
- Inhale to release.
2. Head Nod
(c)2009,Marguerite Ogle
Head
nod is an extension of the lengthening of the spine that we go for in
Pilates. It is an integral part of the many Pilates exercises that
articulate the spine in forward bends and rolling exercises.
Begin in the start position.
Inhale to lengthen the spine and tilt the chin down toward the chest. Your head stays on the mat.
Exhale to return to the neutral position
Inhale to tip the head back a little bit
Exhale to return to the neutral position
Begin in the start position.
Inhale to lengthen the spine and tilt the chin down toward the chest. Your head stays on the mat.
Exhale to return to the neutral position
Inhale to tip the head back a little bit
Exhale to return to the neutral position
3. Arms Over
(c)2007, Marguerite Ogle
Arms
over is about keeping our alignment as the torso is challenged by the
arms moving overhead. It also helps us increase our range of motion in
the shoulders.
The Basic Move:
From the start position, inhale to bring the fingertips up to the ceiling.
Exhale to bring the arms down toward the floor behind you.
Inhale to bring the arms up again.
Exhale to release to the floor.
Tips:
Keep the abs engaged.
Do not let the movement of the arms effect the alignment of your ribs.
The Basic Move:
From the start position, inhale to bring the fingertips up to the ceiling.
Exhale to bring the arms down toward the floor behind you.
Inhale to bring the arms up again.
Exhale to release to the floor.
Tips:
Keep the abs engaged.
Do not let the movement of the arms effect the alignment of your ribs.
4. Angel Arms
SXC
Though
it engages some different muscles, angel arms, like arms over, helps
you perfect your understanding of how how to use the arms and shoulders
without losing the alignment of your back and ribcage.
The Basic Move:
From the basic position, on an in-breath, the arms sweep out to the sides along the floor.
Exhale to return the arms by your sides.
Tips:
The abs stay engaged.
The ribs stay down.
The shoulders do not go up with the arms. Keep them away from your ears.
The Basic Move:
From the basic position, on an in-breath, the arms sweep out to the sides along the floor.
Exhale to return the arms by your sides.
Tips:
The abs stay engaged.
The ribs stay down.
The shoulders do not go up with the arms. Keep them away from your ears.
5. Pelvic Clock
SXC
A
subtle yet deeply revealing move, pelvic clock increases awareness of
pelvic position and strengthens the muscles we need for pelvic
stability.
The Basic Move:
Imagine there is a clock placed flat on your lower abs. The 12 is at your bellybutton, the 3 is on your left hip, the 6 is at your pubic bone, and the 9 is on your right hip.
Using your abdominal muscles to initiate and control the movement, sequentially move around the clock pulling first the 12 down, then rotate to the 3, the 6, and nine.
Tips:
This is a small move.
The hips do not pull up off the floor.
The idea is to move the pelvis without affecting the stability of the rest of the body.
The Basic Move:
Imagine there is a clock placed flat on your lower abs. The 12 is at your bellybutton, the 3 is on your left hip, the 6 is at your pubic bone, and the 9 is on your right hip.
Using your abdominal muscles to initiate and control the movement, sequentially move around the clock pulling first the 12 down, then rotate to the 3, the 6, and nine.
Tips:
This is a small move.
The hips do not pull up off the floor.
The idea is to move the pelvis without affecting the stability of the rest of the body.
6. Knee Folds
(c)2007, Marguerite Ogle
Being
able to move your leg in the hip socket without effecting the the
stability of the pelvis is one of the most important goals of knee
folds. This kind of activity is important in all kinds of movements that
we do in everyday life, such as sitting, walking and lifting.
The Basic Move:
From the start position, On an inhale, feel that you are using your abdominal muscles to lift one leg off the floor. Allow a deep fold at the hip.
Exhale and return your foot to the floor. As you do so, be sure to use abdominal control. Don't let the thigh take over.
Tip:
This is about getting a deep fold at the hip so don't let your hip raise up with the leg.
Keep your tailbone anchored on the mat.
The Basic Move:
From the start position, On an inhale, feel that you are using your abdominal muscles to lift one leg off the floor. Allow a deep fold at the hip.
Exhale and return your foot to the floor. As you do so, be sure to use abdominal control. Don't let the thigh take over.
Tip:
This is about getting a deep fold at the hip so don't let your hip raise up with the leg.
Keep your tailbone anchored on the mat.
Beginner Pilates Exercises
By Marguerite Ogle, About.com Guide
Updated May 09, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:
This list of beginner exercises is designed help you build familiarity with Pilates mat exercises. These exercises develop the core strength, stability, and flexibility that Pilates is famous for.
To help you build a balanced routine, I have noted the muscular focus for each exercise. Please keep in mind that all Pilates exercises engage the core abdominal muscles.
There are modification notes in the full instructions for each exercise. You may want to review the Pilates Fundamentals and the Pilates Exercise Modification Tips before you begin.
To help you build a balanced routine, I have noted the muscular focus for each exercise. Please keep in mind that all Pilates exercises engage the core abdominal muscles.
There are modification notes in the full instructions for each exercise. You may want to review the Pilates Fundamentals and the Pilates Exercise Modification Tips before you begin.
1. Pilates Warm-Up Exercises
courtesy of Peak Pilates
The
warm-up exercises are very important in teaching the foundations of
Pilates movement. They also prepare the body for safely executing more
challenging exercises later. I suggest that you choose at least two or
three to begin each Pilates routine you do.
2. Chest Lift
by Peter Kramer, courtesy of Kolesar Studios
Muscular focus: abdominals--especially upper abs
Tips: This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down.
Tips: This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down.
3. The Hundred
courtesy of Peak Pilates
Muscular focus: abdominals, breathing
Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck.
Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck.
4. The Roll Up
(c)2006 Marguerite Ogle
Muscular focus: abdominals
Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat.
Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat.
5. One Leg Circle
courtesy of Peak Pilates
Muscular focus: abdominals, thighs, hip flexors
Tips: The abdominals keep the pelvis stable as the leg moves. No rocking and rolling!
Tips: The abdominals keep the pelvis stable as the leg moves. No rocking and rolling!
6. Rolling Like a Ball
by Peter Kramer, courtesy of Kolesar Studios
Muscular focus: abdominals
Tips: Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by throwing the upper body back.
Tips: Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by throwing the upper body back.
7. Open Leg Balance
courtesy of Kolesar Studios
Muscular focus: abdominals, hamstring stretch
Tips: Use you abdominals to control the pose. Try not to pull on your legs for balance.
Tips: Use you abdominals to control the pose. Try not to pull on your legs for balance.
8. The Side Kick Series
photo: Peter Kramer, courtesy of Kolesar Studios
Muscular focus: abdominals, all thigh muscles--especially inner thigh
Tips: The ribs should stay lifted throughout each exercise. Do not let them sink to the mat.
Tips: The ribs should stay lifted throughout each exercise. Do not let them sink to the mat.
9. Front Support/Plank
courtesy of Peak Pilates
Muscular focus: back extensors, abdominals, shoulders, arms
Tips: Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the sit bones together, the exercise will be easier.
Tips: Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the sit bones together, the exercise will be easier.
10. Saw
(c)2006, Marguerite Ogle
Muscular focus: hamstrings, inner thigh, oblique abdominals, back stretch
Tips: Keep your hips anchored and level as you turn to the side. Extend energy through the back arm even as you reach forward.
Tips: Keep your hips anchored and level as you turn to the side. Extend energy through the back arm even as you reach forward.
11. Mermaid
by Peter Kramer, courtesy of Kolesar Studios(c)2006
Muscular focus: side stretch
Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
12. Swan Prep
courtesy of Peak Pilates
Muscular focus: back extensors, abdominal stretch
Tips: Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates.
Tips: Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates.
13. Wall Roll Down
(c)2007, Marguerite Ogle
Muscular focus: abdominals, back and hamstring stretch
Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life.
Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life.
This is something I think I can do. Low impact but effective. We shall see.
No comments:
Post a Comment