Pilates is a 20th century physical fitness system which was developed by Joseph Pilates which received worldwide recognition because of many people has seen great results of this program helping them have improved strength, endurance and flexibility.
Joseph Pilates preferred to name this method as “Contrology” as this fitness system is based on muscle control. Pilates system are all done by controlling muscle to work on lifting against gravity and resistance.
The following 5 Pilates exercises that a beginners can start doing
Pilates Exercise # 1: Butterfly
What it targets: Thighs, Abs, Butt and Hamstrings
- Using a Mat for the floor support, stand with your feet wider than the shoulder-width apart.
- Then your toes must be positioned outward 45 degrees
- With your arms extended out to sides at shoulder levels
- Palms down
- Then bend your knees with your thighs parallel to the mat
- Then lower your arms
- Then wrist cross in front of your hips
- Then raise your arms extending up with your hips similar to “jumping jacks” but just standing still
- Then return to starting position
Butterfly can be done with 2 sets and 16 repetitions for each sets.
Pilates Exercise # 2: Bend and Stretch
What it targets: Back, Abs, Butt, Thighs, Calves and Shoulders
- Using a Mat for the floor support, start like a downward dog like position
- Then your toes must be under
- Then your hips pressing up to form an inverted “V”
- Then bend your knees towards the mat
- Then return to starting position
Bend and Stretch can be done with 2 sets and 10 repetitions for each sets.
Pilates Exercise # 3: Genie
What it targets: Abs, Butt, Arms, Thighs, and Obliques
- Using a Mat for the floor support, lunge and position your right leg out to right, with your toes pointing right
- Then your left leg must be straight
- Then just like a “Genie” press your palms together with your elbows bent just about 90 degrees out to sides
- Then keep your hips squared, side bend at waist towards right
- Then reach with your arms extended and your torso towards right.
- Then hold the position with 1 count
- Then pull your torso back and bend your elbows
- With you returning to side-bend as your starting position.
Genie can be done with 2 sets and 10 repetitions for each sets. Do not forget to switch side after completing the first side.
Pilates Exercise # 4: Kneeling Leg Circle
What it targets: Back, Abs, Butt, Thighs, and Shoulders
- Using a Mat for the floor support, kneel down with your left leg extending out
- Then your toes on the mat
- Then side bend at waist to the right
- Then place your right palm on the mat near your right knee
- Then lift your left foot off the mat with your toes slightly turned out
- Then with your leg slowly draw 10 large clockwise circles
- Then do 10 counter-clockwise circles
Kneeling Leg Circle can be done with 2 sets and 10 repetitions for each sets. Do not forget to switch side after completing the first side.
Pilates Exercise # 4: Alternate V-Sit Roll
What it targets: Obliques, Abs and Lower Back
- Using a Mat for the floor support, sit on the mat with your knees bent
- Then your feet flat and arms by your sides
- Now with your knees bent
- Gradually lift your feet off the mat and until your shins are parallel to the floor
- Then lean your torso back at 45 degrees into V-sit while extending your arms
- Then return to starting position and repeat on the other side
Alternate V-Sit Roll can be done with 2 sets and 10 repetitions for each sets
If you are really interested to try Pilates, then this 5 exercises will help you start toning your body and having improved strength, balance and endurance.