If you’re a beginner but you’ve heard about Pilates, then you know that celebrities and professional athletes such as Kate Hudson, Cameron Diaz, David Beckham, and Lebron James all include Pilates in their weekly workout routines.
We’ve put together 5 of our favourite Beginner Pilates exercises that will have your rocking killer abs in no time.
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Assisted Rollup
Focus – Spine movement and deep abdominal contraction
Outcome – stronger core, reduce back pain
Start sitting tall, with knees bent and your hands holding the back of your thighs. Inhale deeply, then starting at the base of your spine slowly exhale, while you curve your back and roll your spine down onto the ground. Keeping your eyes watching your knees, and your toes touching the ground for as long as possible.
Inhale while lying on the ground. As you exhale, bring your chin toward your chest, rounding your back, start reaching your feet away from you, letting the movement slowly roll you up to sitting and your start position.
Repeat 6-8 times.
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Pilates Hundreds
Focus – deep abdominal contraction, breath pattern
Outcome – stronger core
Start lying on your back with your knees bent. Your knees are directly over your hips and your feet are in line with your knees.
Imagine your shins acting like the top of a table and your thighs acting like a table leg.
Inhale to start. Pulling your belly button toward your spine and drawing both hip bones in toward each other. As you exhale, bring your chin toward your chest, slowly rolling your ribs toward your hips, bring your head, and back ribs off the ground until your bra strap is still touching.
Hold in this position. Inhale for 5 counts while pumping your arms on each count. Exhale for 5 counts while pumping your arms on each count.
Repeat 10 times.
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Leg Pull Front
Focus – Shoulder stability, Hip mobility, Glute activation, deep abdominal contraction
Outcome – Stronger core, reduce neck pain, reduce lower back pain
Holding your plank position, slowly raise your left leg toward the ceiling until you feel your glute engage, but without arching your spine. Tap your toe 3 times to the ground, concentrating on keeping your leg straight and the movement starting from the hip, not the knee. Repeat on your right side.
Repeat 6-8 times
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Pilates Criss Cross
Focus – back rotation, abdominal oblique contraction, hip movement
Outcome – narrow waist, reduce lower back pain, stronger core
Start lying on your back with your knees bent. Your knees are directly over your hips and your feet are in line with your knees.
Imagine your shins acting like the top of a table and your thighs acting like a table leg.
Interlock both of your hands and place your hands behind the base of your skull with your thumbs reaching underneath your jawline and your palms gently squeezing behind the back of your ears.
Inhale to start. Extend your left leg away from you and reach your left elbow toward your right knee. Inhale to come back to centre and exhale to change sides while maintaining a lift through the middle of the movement.
Repeat 10-15 times
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Single Leg Stretch
Focus – back rotation, abdominal oblique contraction, hip movement
Outcome – narrow waist, reduce lower back pain, stronger core
Starting in the same position above as Pilates Hundreds, Inhale to start. Exhale as your extend your left leg away from your body, place your right hand on your right calf and your left hand on your right knee.
Inhale as you come to centre.
Exhale as you change sides
Repeat 10-15
Pilates and Fat Loss
As a beginner, Pilates is incredible as it is known for strengthening your core which will help you to feel better, get a flat belly and reduce your back pain, but building lean muscle mass and maintaining a balanced healthy diet play a HUGE role if you are wanting to lose weight and burn fat.
Our monthly membership offers regular Pilates workouts to strengthen your core, reduce your back pain and help you feel good, as well as monthly meal plans and recipes to help you burn fat and fit into your skinny jeans.
Click here to start your health and fitness journey with us today!
