The best Piliates exercises for beginners should let you get a feel for the benefits of Piliates without requiring too much practice or equipment. While more advanced Piliates require special equipment, you can strengthen your core and improve your flexibility and balance by doing basic Piliates at home with only a bit of floor space and an exercise mat.
Strengthen Your Torso
While more advanced Pilates exercises require special equipment, you can do beginner Piliates in your home with just a mat. Lie flat on your back with your arms at your sides and your shoulders limp. Stretch your body by pointing your feet out and tuck your chin. Raise your head and legs off the floor simultaneously and hold them in the air. Lift your arms off the ground then lower them to a couple inches off the floor. Lift and lower your arms five times then rest. Repeat this exercise 10 times.
Swan Exercise
Lie flat on your stomach with your legs straight and together. Keep your palms on the floor beside your shoulders with your elbows bent at 90 degrees. Push your hands into the floor and inhale as you lift your head, shoulders and chest in that order. Continue to at your lower back until your head faces directly in front of you and your upper back arches slightly. Hold this position and take three breaths. Slowly return to your original position. Continue to repeat this exercise for one minute. This exercise targets your abs, back and thighs.
Front Leg Pull
Sit with your legs straight in front of you. Place your hands on the floor behind your torso with your fingers pointing toward your body. Use the muscles in your abs and legs to raise your hips off the floor until your torso is parallel with your legs. Keep your torso and legs straight and raise your left leg as high as possible without having to tilt your hips. Hold your left leg in the air for three seconds, then lower it and repeat with your right leg. Continue for about one minute. Front leg pulls target your abs, back muscles and quadriceps.
Spine Stretch
Sit on your mat with your legs apart and straight. Place your hands underneath your thighs. Stretch your feet and lean forward with your upper body. Tuck your abs in and inhale as your back bends towards the end of the stretch. Hold for a moment and exhale as you slowly role your torso back, straightening your vertebrae one by one. Repeat this stretch ten times.
Continuing With Pilates
You can do basic Piliates exercises at home; however, as you get better at Piliates and want to learn more advanced movements, you will want a good instructor. When looking for your first Piliates instructor, look for someone who got their training from a comprehensive program that focused on practice with apprentice hours and a written and practice test. Find an instructor with more experience teaching Pilates than others. Also look for someone who can teach the whole range of Pilates with all the appropriate equipment.
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