So, you’re ready to jump into the exciting world of Pilates? Great! But first, you need to learn the basics, and we have 10 of them to get you started.
Start off on your back. Lie down, keep your feet flat on the floor, your arms parallel to your body, your palms down, and your legs bent at a 45-degree angle.
1. Head Nod
Without even lifting your head off of the ground, inhale and tuck your chin in toward your neck, then exhale and roll it back to the start position. Repeat six times.
2. The Hundred
This a great way to get your blood flowing.
- Pick your feet up off the ground and bring your knees to your chest.
- Next, curl your head up so your shoulders are off the ground and you’re looking at your thighs.
- Now, straighten your legs so they’re 45-degrees off of the ground and lift your hands to the same height as the top of your stomach.
- As you take a deep breath, pump your hands up and down in short, quick movements five times, then do the same as you exhale.
- Repeat 10 times for a total of 100 pumps.
3. The Pelvic Tilt
- Touch the tips of your thumbs and forefingers together so that the space in between makes a triangle.
- Keeping that position, put your hands down on your stomach.
- Now, curl your tailbone so your buttocks are slightly off the floor, but your lower back is still on the floor.
- Finally, uncurl your tailbone so that your buttocks are back on the floor, but your tailbone is off the floor enough for you to fit an empty roll of toilet paper under it.
- Perform five reps.
4. The Bridge
- Take a deep breath, and as you exhale, slowly lift your pelvis upward until you form a straight, 45-degree line from your shoulders to your knees.
- Make sure you are squeezing your buttocks together and tightening your stomach as you do the movement.
- Take another deep breath, and as you exhale, slowly bring your buttocks back down to the ground.
- Do 10 reps.
5. The Chest Lift
The chest lift can either be a challenging workout or a warm up.
- Either cup your hands or interlace your fingers, then put your hands behind your head.
- Your head should be resting comfortably on your hands and your elbows should be off of the ground.
- When you’re ready to start the motion, take a deep breath, and slowly bring your shoulders off of the ground as you exhale.
- Once the bottoms of your shoulder blades and lower back are touching the ground, pause, then take another deep breath, and slowly lower yourself to your original position as you exhale.
- Try 10 reps.