Pilates For Beginners – What Is It, How To Do, And Benefits

Pilates is the best exercise to build a healthy core and lower back pain 1 ), 2 ), 3 . Developed by Joseph Pilates during the First World War for the rehabilitation of wounded soldiers. He brought the western and eastern gym together to increase strength, flexibility, posture and balance effectively ( 4 ). No wonder today, about 100 years later, Pilates is regularly practicing dancers, bodybuilders and fitness enthusiasts. The best part – Pilates is for everyone. You will benefit from this great if you practice it for 10-45 minutes on a regular basis. This article lists the best Pilates workouts, their benefits and much more. So, give this post a quick read.

  What is pilates and how it works </h2>
<div id=  What is pilates and how it works </h2>
<div id=  Shutterstock </p>
<p>  Pilates is a combination of simple exercises that are done repeatedly to build a strong core. Your core, ie. all parts of the body, apart from your limbs, are responsible for generating the power to lift objects, move, twist and bend. Pilates works and strengthens the muscles of the abdomen, the back, the glutes and the chest. It includes a combination of yoga, ballet, and bodyguard </p>
<p>  For beginners you need to know the six Pilates principles that have a deeper understanding of how you can perform perfectly every exercise. </p>
<h2>  6 Principles of Pilates </h2>
<p>  To know Pilates's six principles and how they came about, let's first understand how Pilates's idea came to Joseph Pilates. Joseph suffers from various diseases as a child. He was weak and fragile. So he travels in search of this extreme exercise to strengthen the body. He studied yoga, Zen meditation, martial arts, Roman and Greek exercises. And during the First World War, he began to use a combination of his entire research on various exercises on wounded soldiers. Doctors soon noticed that patients had been able to recover quickly, and henceforth the Pilates method was widely used to help restore soldiers. Around 1920, Joseph Pilates landed in New York and many dancers took Pilates to improve their movement, balance and flexibility. In fact, athletes start pilates exercises to improve their stamina and strength <a href= 5 ). Interesting, is not it? So what does he do right? This is where the six principles of Pilates appear

  1. Centrating – Your heart is the "center" of all power generated to carry out all movements. He used this knowledge to design exercises that help to strengthen the heart
  2. Concentration – Focusing the brain on your body's movements will help you conquer all your muscles and practice exercises with 100% accuracy. ] – Breathing is very important in Pilates. Exhaling and inhaling air in rhythm allows oxidation and detoxification of all cells and tissues.
  3. Control – Control your movements, brain and breathing to perform each exercise with precision instead of the number of repetitions. ] Precision – Pilates is all about accuracy. The more accurate and focused, the more you learn and you will benefit from Pilates
  4. Swim – The transition from one exercise or movement to another without static or sudden movement. Exercises run from one exercise to another

These are the six principles of Pilates ( 6 ). There are two types of Pilates – Matti Pilates and Reformer Pilates . Let's take a look at how you can distinguish between the two

The difference between Matt and Reformer Pilates

  The difference between Matt and Reformer Pilates


  • Mat Pilates – You are doing Pilates exercises on mat and work on the lower and the upper back, stomach and legs. Your weight will act as a resistance, and every major muscle will be recruited to do the pilates exercises. You will have complete control over your brain and body. May Pilates is the Best Beginner
  • Reformer Pilates – Reformer Pilates uses pilates equipment developed by Joseph Pilates and used during World War I to help soldiers recover from injuries. There is a narrow bed with belt pulleys, straps and slides. They help move your body and drive the larger muscles and increase the flexibility of the muscles.

Now that you know all you need to know about Pilates, let's get to the top 10 Pilates exercises for beginners. Exercises for Beginners

1. Pilates 100

Objective your back. Put your hands apart and your hands on the floor.

  • Raise both legs from the floor, bend your knees and bring them closer to the chest
  • Lift the head, neck and upper back of the floor and then stretch your legs by forming a 60 degree angle with the floor
  • Hold your kernel firmly, keeping your hands straight and your palms down, move your arms up and down quickly.
  • Set this five times and then wait
  • Sets and repeats

    3 series of 5 reps


      1. [19195153]

        Target – Rubber Glasses

      2. Bend your knees and bend both legs. ] Lift your right foot out of the floor Continue to your right foot so that it is perpendicular to the floor
      3. Keep your right foot straight, wrap your right foot on your left shoulder to your right shoulder and back to your nose
      4. Do this 5 times and then do the same with his left leg
      Sets and repeats

      3 sets of 5 reps with each leg

      3. Mermaid

      Obliques, lats and hip flexors Press your weight to the right by placing your thighs on the floor and holding your legs folded but very close to your hips.

    1. Raise your right hand right and put your left hand on the mat. Keep elbow bent and palm on mat
    2. Slowly bend left and feel stretch.
    3. Step twice
    4. Change sides and repeat the same on the opposite side
    Sets and repeats

    5 sets of 2 reps

    4. Saw

    Target – Abs, obliques, and lower back

    directed straight to you. This is your starting position.
  • Turn your heart on, turn left and try touching your left foot with your light hand.
  • Do the same on the other side
    Do the same on the other side
    5 sets of 2 reps

    5. Chris Cross [196590059] Youtube

    Title: Целева на мат. Put your hands on the back of your head and slightly lift your head. Simultaneously raise your feet so that they are 30 degrees with the floor

  • Adjust your right knee and bring it closer to your chest. At the same time, turn to the right and bring your left elbow near the right knee
  • Return to the starting position and do the same on the other side
  • 3 sets of 10 reps

    6. (19659080) Целева Apply, hip flexors, envelopes and lower back

    and put your left hand on the floor. Place your head on your left hand. Keep your left foot on your leg, bend your right knee and place your right foot on your left thigh and right foot on the floor. Keep your right hand on the pad close to your chest for support. This is the starting position
  • Keeping your left foot straight, lift it from the floor and then pulse it up and down 10 times
  • Do the same on the other side
  • 3 series of 10 repetitions on each side

    7 . Pilates Back Bow

    Aim with knees bent and legs placed close to each other. Put each hand on each leg

  • Lift your feet from the floor, keep your knees in the width of the neck and slowly stretch the legs so that they are about 60 degrees with the floor.
  • Turn your legs slowly and repeat.
  • 3 series of 5 reps


    1. Join this topic
      1. Join the topic
        1. Forward Planck ” width=”500″ height=”650″ />


    Keep your feet convex.

  • Plug in your core and extend your right foot. (19659029) Stick your toes to keep your lower body
  • Stretch your left foot back, bend your fingers and balance your body
  • Hold this post for 20-30 seconds 30 seconds hold [19659006] These are the 10 best and easiest pilates workouts you can make at home.If you are still unsure whether you should take Pilates, check out the following list of benefits:

    Advantages of Pilates

    That is why you need to include Pilates in the training mode:

    • Improves muscular function
    • Improves muscular function
    • Improves muscular function
    • Improves muscle function
    • Improves muscular function
    • Improves muscular function posture
    • Preventing injuries

    So, you see, there is hardly any reason not to do Pilates. It will not only build an impressive physical structure but also offer enormous mental gains. Discuss with your coach today and start with this beautiful, almost ballet workout. Pilates for Beginners – What is, How to Do, and Benefits

  • Leave a Reply

    Your email address will not be published. Required fields are marked *