Nothing says changes and new beginnings quite like achieving total fitness in 2024. But it takes more than commitment and determination to have a successful fitness journey–it also requires planning your workout routine and finding which regimen fits you best. This new year, achieve all your fitness goals with this bold guide to Pilates for beginners!
What is Pilates?
Pilates, originally called Contrology, is a system of exercises created by 20th-century physical trainer Joseph Pilates. Its purpose is to enhance the body’s potential through muscular imbalance correction and systematic movement pattern creation. Pilates exercises incorporate breathing methods while working all the body’s muscles, which puts even the smallest and deepest stabilization muscles at work.
In addition, Pilates exercises are low-impact and full of controlled movements that enhance one’s balance, strength, mobility, and flexibility. Due to how it uses every body muscle, it makes one of the best workouts for improving overall health. Recent studies also show how doing Pilates has improved the quality of life of older people and those suffering from chronic lower back pain.
Although many people mistake Pilates with Yoga, they have a different focus. Yoga focuses on mind and body connection and one’s spiritual well-being, while Pilates is all about strengthening one’s body and improving one’s physical and mental well-being.
“Pilates exercise offers greater improvements in pain and functional ability compared to usual care and physical activity in the short term. Pilates exercise offers equivalent improvements to massage therapy and other forms of exercise.” – Cherie Wells, Senior Lecturer in Physiotherapy, Griffith University
What Do You Get from Doing Pilates?
Pilates is a full-body exercise that strengthens and stabilizes the core, which acts as the body’s foundation for moving efficiently. It helps the person do everyday tasks with less risks of injuries and muscle strains.
Incorporating Pilates in your workout can help trim and tone areas of your body, especially your stomach and legs. In addition, it strengthens your core, makes you more flexible, and improves your overall balance.
The main benefit of doing Pilates is a strong core or powerhouse. It strengthens not only your abdominal muscles but every muscle in the center of your body. This system of exercises also syncs with your breath, which helps activate and relax the area that houses most of your organs, giving them more support and enhancing functionality. Studies also show how Pilates aids people with mild to moderate Parkinson’s Disease, chronic lower back pain, and mental health disorders like depression and anxiety.
In addition, Pilates uses controlled movements and techniques that engage the mind and body. Due to that, constant Pilates exercises can improve body awareness, correct posture, and build a strong and flexible physique. It also makes a perfect addition to injury rehabilitation sessions.
Four Pilates Exercises for Beginners
One of the best things that makes Pilates a perfect workout for total fitness is that people can modify it at beginner and advanced levels. Depending on the activity and difficulty level, it can also promote weight loss or help keep one’s overall fitness in check. Here are four Pilates exercises for beginners to strengthen their core and start their fitness journey.
1. Breathing
Start the exercise by lying on your back with your knees bent and feet flat on the floor. Place your hands atop your rib cage and begin inhaling through your nose. Breathe into your hands, and upon exhaling, make sure that your hands slide toward one another as your rib cage sinks on the floor.
The exercise works your respiratory muscles and the abdominals in charge of stabilizing your pelvis. Fitness experts recommend having three to five reps for your workout.
2. Leg Lifts
Leg lifts in Pilates work your back and deepest abdominal muscle, which you can feel under your belly button. The exercise requires you to lie on your back, knees bent, feet parallel to your hips. Inhale into your back ribs and slowly exhale as you draw your pelvic floor and abdominals up and in.
Lift one leg without moving your hips, back, or pelvis, and inhale while you hold the position. Exhale and lift your other leg without arching your back, breathing in for five counts before breathing out and lowering your legs.
3. One Leg Circle
This Pilates exercise focuses on your abdominals, hamstrings, and hips. Keep your breathing techniques similar to the leg lifts as you lie on your back with your legs straight on the floor. Inhale while in position and exhale as you lift one leg. Keep your hips still before inhaling as your legs create a 90° angle.
Exhale and make circles with your leg but keep your pelvis neutral and still. Do the exercise five times clockwise and counterclockwise before switching to the other leg. You can slightly bend your knees at the beginning and straighten them once you get used to it.
4. Toe Taps
Pilates toe taps follow the same spot as the other exercises mentioned. Exhale and put your leg into a tabletop position before inhaling as you hold. On your second exhale, lift the second leg and put it on the same stance without arching your back, and breathe in.
On your third exhale, breathe out with control while you touch one foot to the floor while keeping the other stable. Breathe in and lift your leg back to the tabletop position. Repeat five times with the opposite leg.
Don’t forget the book that lays out the principles of goal-achievement and attaining a Bold Life!
