Pilates Exercises for beginners: the hundred

The hundreds is the oldest and the most effective of all the pilates, Take a look at the Pilates Exercises for Beginners.

he Hundred exercise in Pilates got its name because you hold the exercise for 100 beats. It is a great exercise to come early in a series because it gets your whole body warm, possibly even breaking a sweat. The Hundred gets your breath going strong and your blood moving. In addition, it is an excellent exercise for increasing torso stability and abdominal strength. You may have some difficulty keeping your head up for so long. Do not continue the exercise if your neck feels strained.


1 Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles.
Your back should be in Neutral Spine. If this position feels like a strain on your lower back, try keeping your feet down on the floor for now.

2 Inhale: Reach your arms straight up to the sky.

Your palms should be facing forward.

3 Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position with your shoulder blades just off the mat.

Ref: http://www.dummies.com/how-to/content/how-to-do-the-pilates-hundred-exercise.html

4 Hold your position.

Take five short breaths in and five short breaths out (like sniffing in and puffing out). While doing so, move your arms in a controlled up and down manner - a small but dynamic pumping of the arms.
Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.

5   Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths.
The arms pump up and down -- about a 6-8 inch pump -- in unison with your breath.
Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.

Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm

Tips:

1.    To modify the hundred: You can keep your legs in tabletop position. You can also do the exercise with your knees bent and the feet flat on the floor, lifting only the upper body.
People with upper back and neck issues can do this exercise with the legs extended or tabletop but the head down on the floor.


Neck Pain in Pilates

2.    To make the hundred more challenging: Lower your legs. Do not lower your legs past where you can control the movement (the photo is an advanced version with the legs very low). Don't let your spine peel up off the floor as you lower the legs.

3.    Watch an online video demonstration of the hundred. See: The Hundred, Pilates Video

4.    Equipment: All you need is an exercise mat.

Ref: http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm



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Pilates exercises for beginners at Home

Pilates can be practiced at home , here the guide for Pilates exercises for beginners 

Pilates enthusiasts around the world are enjoying Pilates workouts in a place that until recently seemed absurd – at home. It was only offered in high-end studios and health clubs. And the equipment was too big, too bulky and too expensive for most of us.

Mat workouts changed everything. Home users first discovered Pilates mat videos and DVDs that guided them through refreshing full body workouts. Now Balanced Body® offers you a full range great products for home workouts. See our list to the right of our most popular home Pilates products.

Photo Source:healthandfitness1st.com

Enjoying Pilates at home allows the ultimate flexibility - no scheduled classes to get to on time. You’ll need a healthy dose of self-discipline, though, to regularly carve out time for yourself for the recommended three sessions a week.

Off to a great start

Before starting a Pilates program at home, expert trainers highly recommend taking one or two classes at a studio or health club to get acquainted with the exercise. The investment will be well worth it. Good Pilates technique includes intricacies of both movement and breathing that are best explained and demonstrated by a qualified instructor.

Mat workouts at home

Pilates exercises on a floor mat are popular for two big reasons:

•    They’re inexpensive
•    Space requirement is minimal

You’ll find lots of DVDs and videos to choose from. Many include variations that accommodate beginning to advanced levels. Some also include exercises with small, inexpensive accessories like rings and rollers, which add variety and interest to your workout. See our recommendations below.

Reformer workouts at home

Reformers are by far the most popular piece of Pilates equipment. With its system of springs and ropes, a Reformer provides both resistance and assistance to the exercises. This expands the variety of exercises you can do and allows them to be easier or more difficult, depending on your needs.

Balanced Body offers a variety of Reformers for home use. If you have limited space, you’ll want to look at our newest Pilates IQ® Reformer, which shortens to slide under a bed or upright in a closet between workouts. You’ll also find a great series of Reformer Videos and DVDs in our online Store.

Ref: http://www.pilates.com/BBAPP/V/pilates/getting-started/at-home.html



1. Standing balance into roll down

This move acts as a warm-up, while getting you to focus on your inner core. Repeat 6 to 10 times at the start of your workout to help you focus on your inner core.

The move: Stand with your feet hip-width apart, engaging your inner core. Rise up onto your toes, and lift your arms out to shoulder height.

Exhale and come down off your toes, then tuck your chin into your chest as you roll down vertebra by vertebra. Draw your abdomen in and use your abs to lift back up.

Focus on relaxing your back muscles as you roll down and drawing your belly button in as you lift and lower. Use deep, slow breaths and try to relax as much as you can.

Ref: http://www.zest.co.uk/at-home/flatten-your-tum-with-pilates/3027.html

A great way to reduce at home - Pilates exercises for beginners

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Pilates exercises for Beginners

Get a strong core and back with this Pilates sequence. Check out the Pilates Exercises for Beginners.

Photo Source:http://101exercises.com

In Pilates, we start every exercise in what we call a "neutral spine". To find this, lie on your back with your legs hip-distance apart. Keep your arms by your sides, palms facing down. A neutral spine is where your pubic and hip bones lie on the same plane (horizontal to the ground), so that if you got a cup of tea and placed it on your pelvis, it would not spill. You must have a small arch under your lower back.

1. Balances

Start on all fours, hands underneath your shoulders and knees underneath your hips. Find your neutral spine. Imagine you have two glasses of water on your shoulders and two on your hips. Without spilling the water, inhale, then exhale. Maintaining a neutral spine, slowly reach your left arm forward and your right leg behind you. Inhale, pause and reach out further. Exhale and return, then switch sides

Hip rolls

Lie on your back, feet on the ground, hip-width apart, arms long by your sides, palms facing down. Inhale then, on the exhale, slowly roll your pelvis and start lifting your spine, peeling one vertebrae at a time off the ground. Come up to a long diagonal line between your shoulders, hips and knees. Pause at the top and inhale.

Swan dive preparations
Lie on your stomach, arms bent, hands on the floor in line with your shoulders, legs hip-width apart. Find your neutral spine. Inhale and draw your shoulder blades towards your spine. Exhale and extend the back of your neck, press into your hands, extend the elbow joint and lift up into full extension.

Ref: http://www.bodyandsoul.com.au/body+fitness/workouts/beginners+pilates,9993



How to Do the beginner pilates move the Swan Neck Roll

The Swan-Neck Roll. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for Swan-Neck Roll:

* Lie on your stomach and lift your abs off the mat.
* Place your hands under your shoulders and bring your elbows close into the sides of your body (like duck wings).
* Shoulder blades down your back.
* Slide your jaw forward so that your front teeth are gently touching.
* Scoop deep, and inhale as you roll a marble away with your nose, and roll up (head, neck, upper back, mid back, lower back) to the ships figure head position.
* Breathe normally. Gently lengthen your chin and your breast toward the horizon.

Ref: http://pilates.wonderhowto.com/how-to/do-beginner-pilates-move-swan-neck-roll-265719/

Pilates Exercises for Beginners a healthy way of life.


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Types of Pilates exercises for Beginners

Check out the different types of  Pilates Exercises for Beginners

What sets Pilates apart is its focus on toning the muscles with springs, bands, or your own body weight.
WebMD teamed up with Alycea Ungaro, author of 15 Minute Everyday Pilates, to create an exciting routine for beginners. Some moves are shown using Pilates studio equipment, but most can be done at home. Be sure to check with a doctor first if you're 45 or older, or if you have a medical condition

Ref: http://www.webmd.com/fitness-exercise/ss/slideshow-15-pilates-moves



Considering Pilates Classes and Instructors

There are nearly 500 Pilates studios that offer classes nationwide, and the explosion continues. Instructors of the official Pilates Method must complete a rigorous training program that includes more than 600 apprenticeship hours. Other Pilates factions have created their own certifications, which may or may not be as rigorous. To find a good Pilates instructor, you’re going to have to rely on your own judgment and recommendations from people you trust.

You can practice Pilates three ways:

•    You can take a group class that involves performing specialized calisthenics exercises, with or without a mat.

Credit: Photograph by David Herman and Jordan Levy

Using a mat for upper abdominal curls.

•    You can take private lessons on a series of machines with exotic names like the Cadillac and the Reformer. The Cadillac, with its array of springs, straps, poles, and bars, looks like a bed that the Marquis de Sade might have enjoyed. The Reformer looks like a weight bench souped up with assorted springs, straps, and pads

Ref: http://www.dummies.com/how-to/content/considering-pilates-classes-and-instructors.html

Pilates is a popular exercise method of stretching and strengthening movements coupled with focused breathing techniques designed to tone and balance the body. Those who regularly practice pilates enjoy a positive increase in lung capacity, circulation, overall muscle strength, flexibility and bone density as well as better posture and balance, according to the certification organization Pilates Method Alliance. Beginners will find immediate benefits when they start a pilates program, whether they exercise in a class, at home with a DVD or with online instructions. Be sure to wear loose clothing and exercise on a mat. Check with your doctor before starting pilates to ensure your body is able to do this type of exercise

Ref: http://www.livestrong.com/article/452265-beginner-pilates-exercises/

The Hundred

One of the first pilates exercises a beginner learns is the hundred. Lie on your mat with your legs lifted to a 45 degree angle. Tighten your abdominals and slowly lift your head and shoulders off the mat into a scoop position. Pump your arms up and down by your side 10 times as you breathe one long breath in and out. Release your neck and shoulders back to the floor and rest for a moment. Complete two to three sets of this exercise initially as you work towards a goal of 10 sets.

The Roll-Up

Lie on your mat with your knees bent and your feet flat on the floor. Stretch your arms over your head, keeping your arms in a straight line with your shoulders. Inhale and stretch your arms up towards the ceiling in a forward rolling motion as you tighten your abdominals, pull your chin to your chest and roll up slowly to a sitting position with your arms stretching forward. Hold the position as you exhale.

Double Leg Stretch

Begin with your back flat on your mat and your knees bent and pulled in to your chest. Tighten your abdominals as you move your chin towards your chest and raise your shoulders as you reach out to grasp your ankles with your hands. Inhale slowly as you simultaneously stretch your arms backwards over your head until they are in line with your ears and straighten your legs out at a 60-degree angle from the mat.

Spine Stretch Forward
Sit on your mat with your legs stretched out before you and your knees slightly bent with your toes facing the ceiling. Raise your arms to shoulder height and stretch them out before you. Inhale as you bring your chin to your chest, pull your navel towards your spine and reach your arms forward to form a C curve shape with your upper body while keeping your lower back in a straight position.

Ref: http://www.livestrong.com/article/452265-beginner-pilates-exercises/

Start practicing the different Pilates Exercises for Beginners and stay fit and healthy.

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Double leg stretch Pilates exercise for beginners

Get you position right for Double leg stretch Pilates exercise for beginners. It helps to radiate the core.

In Double leg stretch we take a direct route between two opposite positions, but much is revealed in moving between these two extremes. If your trunk is unstable, if your abs get weak, or your breath isn't working for you, your form will show it -- big time.

Double leg stretch is a great ab workout. It literally radiates from the core powerhouse, demanding both strength and endurance from the abdominals. You can modify by leaving your head down and/or working with your legs high.

Photo Source:bodybuildinghunk.com

Chest lift and single leg stretch and double leg stretch prep are good building blocks for this exercise.

1. Exhale: Curl Up

Lie on your back with your shins in table top position, parallel to the floor.

Inhale

Exhale: Pull your abdominal muscles in to curve your upper body up off the floor. Deepen the abs, bringing your forehead toward your knees.

Grasp your shins or ankles.

Your lower back is on the floor, not in neutral spine.

Ref: http://pilates.about.com/od/pilatesmat/tp/DblLegStretch.htm



THE DOUBLE LEG STRETCH

•    Begin with knees bent into the chest, hands on the shins and elbows reaching out wide towards opposite sides of the room. Chin is tucked towards the chest, and you are lifting forward from the back of the chest and upper abdominals. The chest is open, the bottom of the shoulder blades are pressing into the mat, and the shoulders are off the mat. Be mindful that you are not sinking into the neck and shouders.

•    Imagine you have a heavy anchor or weight attached to the navel, and the anchor is sinking through the floor, causing you to scoop the abdominals deeply toward the spine throughout the exercise. Resist the abdominals from releasing as the arms and legs extend.

•    Inhale and extend the arms in line with the ears, and the legs up to the ceiling at a 90 degree angle. Imagine you are taking a big stretch as you wake up in the morning, and your torso and navel are anchored to the floor. Feel as though your arms and legs are being pulled in opposite directions.

•    As you exhale reach the arms out wide towards opposite sides of the room (resisting them from coming back into your sides). Keep the legs extended until the arms meet your sides, then bend the knees into the chest and press the palms of the hands against your shins (at the same time pressing the shins up into the hands), scooping the navel deeper to the spine. Think of compressing air out of the lungs.

•    Repeat the movement five to ten times. Remain still in your torso as you inhale to stetch out, and exhale to pull back in.

TIPS

•    Keep the neck and head supported by keeping the chin tucked toward the chest (as though you are gently holding an apple or small ball), while keeping the eyes focused on the navel. If your eyes shift to the ceiling, your head will begin to fall back, and may cause strain on the neck. If your neck is fatigued, or you feel pain, place the head and neck on the mat and perform the exercise with the head resting on the mat (or folded towel).

•    Engage the buttocks and the backs of the upper thighs together (in the Pilates stance), so no light is coming through the top of the legs. Imagine you are squeezing a tennis ball . This will help keep the abdominals scooping, and protect the lower back.

•    As you stretch the body long, reaching the arms in line with your ears, try to keep the upper body lifting forward, so that the chest, neck and head do not fall back. This will also allow you to keep the upper and lower abdominals engaged. Do not let the head fall back.

•    When finishing a repetition, pressing the shins up into the palms of the hands, and increasing the distance between your chest and thighs, may allow you to feel a nice release in the upper back and neck.

Ref: http://www.athleta.net/2010/02/18/pilates-on-the-go-double-leg-stretch/

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Pilates exercises for beginners

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Pilates Exercises for Beginners is a healthy way towards life.

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Spine stretch with Pilates exercises for beginners

Spine stretch with Pilates exercises for beginners. Check out how it can be effective.

The important principles of Pilates are consistent with an exercise program that promotes back health. In particular, learning awareness of neutral alignment of the spine and strengthening the deep postural muscles that support this alignment are important skills for the back pain patient.

Patients with pain stemming from excessive movement and degeneration of the intervertebral discs and joints are particularly likely to benefit from a Pilates exercise program. In addition, postural asymmetries can be improved, thus decreasing wear and tear resulting from uneven stresses on the intervertebral joints and discs.
Pilates improves strength, flexibility and suppleness of the muscles of the hip and shoulder girdle. Fluid and supported movement through these joints helps prevent unnecessary torque on the vertebral column.

Photo Source:www.healthandlifestyle.ca

The Pilates program also teaches awareness of movement habits that may stress the spine, and helps the patient change these habits to those that preserve neutral alignment. Awareness of excessive tension and the use of proper focus helps the patient use the body efficiently.

Pilates Considerations for Back Pain Patients

Before starting any new exercise system, it is always advisable to check with a physician or other healthcare provider. Before starting a Pilates exercise program, it is important to check that the potential instructor has received training in the Pilates exercise system, and that he or she understands any specific back problems. If a patient starts Pilates after physical therapy, the physical therapist should outline the exercise principles identified as particularly important for his or her rehabilitation.

Ref: http://www.spine-health.com/wellness/yoga-pilates-tai-chi/pilates-exercise-and-back-pain



Many muscles work together to move and support the spine. You can see some of the surface back muscles in the diagram above, but there are deeper layers of back muscles like the multifidus, that play important roles in supporting the spine. And the back muscles don't work alone. They work in concert with the abdominal muscles in a complex dance of contraction, release, and counter balances that keeps us erect or lets us bend and twist.

One of the great benefits of the Pilates method of exercise is that it is designed to promote a healthy, strong, flexible spine. In Pilates, the core muscles of the back and abdomen are trained to provide strength and flexibility for the spine. There are exercises that stimulate the spine, and an overall focus on balanced muscular development and skeletal alignment that helps keep the spine long, decompressed, and protected.

Ref: http://pilates.about.com/od/technique/ss/human-spine-anatomy_5.htm

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