A guide to Pilates exercises for beginners

It is very important that you know the actual techniques of using a Pilates machine. Here’s the guide for Pilates Exercise for Beginners.

Instructions

Use a Pilates Reformer

1.Notice the sliding platform on the reformer, which is connected at its base to a series of springs. The springs are what offer you the resistance, which helps strengthen your abdominal core. The ideal reformer machine will have four to five levels of resistance.

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2.Lie flat on your back with your feet resting on the foot bar. Your knees will be bent at a 90-degree angle since the platform will be nearly touching the foot bar.

Ref: http://www.ehow.com/how_2061411_use-pilates-machine.html#ixzz2TWUwot8l

Use a Pilates Cadillac

3.Sit with your spine in a neutral position and your body facing the roll-down bar. Your hands should be lightly grasping the roll-down bar and your feet should be roughly 12 to 18 inches apart.

4.Pull your abdominal muscles in tight as you roll backward toward the bench. You should roll backward slowly, taking care to roll out one vertebrae at a time.

5.Inhale once your body is completely aligned with the bench. You should give yourself 1 to 2 seconds to rest and inhale before continuing.

6.Pull yourself up toward the roll-down bar, one vertebrae at a time. As you roll up slowly, be sure to exhale evenly while keeping your abdominal muscles tight and pulled in.

Ref: http://www.ehow.com/how_2061411_use-pilates-machine.html#ixzz2TWV39H4n




1.    Cadillac Exercises

o    The Cadillac machine has a padded platform that attaches to a cage tower. From the cage tower various attachments connect to provide different workouts.
Laying on your back with your head near the tower rack, place your feet in the stirrups to pull against resistance. You can also sit on the platform with your legs extended toward the tower rack. Use the ropes attached at the top to roll back down toward the padded platform. These are resistance exercises utilizing your weight and the springs to help you build strength while increasing the length of the muscles through contraction.

2.   Wunda Chair

o    A Wunda Chair is a bench platform that has a spring-attached bar to it. When you workout on this Pilates machine, you push against the bar. This is done either sitting or standing on the bench. You may also lay on the floor.

Some Wunda Chair exercises are lunges where you step up to the bench, alternating legs. You can also sit with you back facing the machine and push down on the bar behind you.

Exercise Properly

•    When using a Pilates machine, it is important to be consistent in how you do the exercises. You must maintain your focus while exercising to control your muscles and improve the efficiency of movements. At all times during your Pilates workout it is important to be aware of your spinal alignment and maintain proper posture. One of the ways to accomplish this is to keep your abdomen contracted while performing the exercises. You should breathe throughout each exercise while working to lengthen muscles.
Reformer Exercises
•    The basic Pilates machine is called a Reformer. It has a sliding platform that is attached to one end with several springs. Exercises on the Reformer involve either pulling on the ropes or pushing yourself from the stationary bar.

Some of the exercises you can do on the reformer are arm, abdominal and leg exercises. Sitting on the platform with your legs extended to the anchored section, you will pull on the ropes with your hands pulling you away from the anchored section. In the same position, lean back and lift your legs into a "V" to increase the work on your abdomen and legs.

Ref: http://www.ehow.com/way_5347955_exercises-pilates-machine.html#ixzz2TWVYAWGz

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Pilates exercises for beginners to loss weight.

Want to lose weight with Pilates exercises for beginners.

Pilates is famous for creating long, lean, fit bodies. There are many ways that doing Pilates supports weight loss and a trimmer appearance:

•  Exercise burns calories. How many calories you burn depends on your body type and your level of exertion.

•  Creating lean muscle mass, as Pilates does, is one of the best ways to increase your calorie-burning potential.

•  Pilates tones and shapes the body.

Photo Source:rawpower.com.au

Sample some Pilates mat exercises:

•  One of the best ways to look and feel thinner is to have beautiful posture. Pilates creates a leaner look by emphasizing both length and good alignment.

•  Pilates promotes deep and efficient respiration, which is essential for calorie burning and tissue regeneration.

•  Engaging in an exercise program, like Pilates, promotes self-esteem and heightened lifestyle consciousness. Both are associated with weight loss.

Ref: http://pilates.about.com/od/faq/f/faqWeightLoss.htm



1) More Muscles = More Calories Burned

Creating muscle mass is one of the best ways to increase your calorie-burning potential. Pilates can help you accomplish that in spades. “Simply stated, Pilates is strength training. We work with resistance to increase strength and hence, muscle mass. Using springs and different apparatus to increase the load to the muscles, we can affect a metabolic increase by building lean muscle mass,” says Alycea Ungaro, owner of Real Pilates NYC.

You can add a variety of tools to your basic Pilates mat routine to help tone muscles all over, and avoid boredom. “I enjoy adding bands, body rings and light weights to my Pilates routine because it provides variety and challenges muscles in a different way,” says Cabán. Resistance bands are easily portable, yet create a notable amount of challenging resistance to help firm and tone. The body ring, well known among Pilates fans, is another resistance tool used during mat exercising, often focusing on the lower body and core muscles.

2) Looking Thinner

One of the best ways to look and feel thinner is to have good posture. Pilates helps create better posture by firming not only your abs, but your back too. “All Pilates work is performed with proper alignment and attention to posture. By establishing optimal spinal alignment, you can facilitate better circulation, improved lymphatic flow and increased stamina of the muscles along the spine,” says Ungaro. Not only will toned spinal muscles help you continue to lose weight via increased metabolism, standing up straight will automatically make you look thinner, thereby increasing your confidence as well.

3) Crafting Your Core

Pilates is all about core strength. The benefits of core strength go way beyond flat abdominals, but it is the flat ab results of doing Pilates that help make it as popular as it is. Your core is made up of not only your front and side abdominals, but your entire back as well. “Pilates teaches people how to use their abdominals correctly—how to contract the abdominal wall rather than let it distend. This simple mechanism can be used 24/7 in your daily life. That is the single reason that Pilates flattens abs so quickly,” says Ungaro. Lugging groceries, toiling in the garden, reading on the beach—flat abs come in handy all the time! Both toned abs and a strong back have many benefits, such as helping to prevent injury, improve posture, reduce lower back pain and even promote proper bowel function.

4) Kitchen Inspiration

Toned core, strong back, increased metabolism — it’s easy to see how Pilates could make someone a bit more confident. “The benefits spill over into other aspects of your life. You will immediately stand taller, hold your waist tighter and feel stronger. This increased body awareness will make you less likely to indulge in unhealthy habits,” says Ungaro. Indulge—like that third or fourth cookie you had at last weekend’s barbeque? Use your newfound confidence to “tone” up your kitchen. Your local farmers’ market is full of healthy, edible inspiration that will make you think twice about the word “diet.” Seeing the incredible feats your body is capable of is incredibly motivating. You will have a new respect for your body and are more likely to take better care of it,” adds Ungaro.

5) Complete with Cardio

No Pilates for weight loss regimen is complete without good old-fashioned cardio work. Combining the strength training benefits of Pilates and a consistent cardio workout, you’ll lose weight and tone up nearly twice as fast as just doing either routine on its own. According to Cabán, you don’t need any fancy equipment either. “I enjoy walking the hills in my neighborhood. I get a great workout for both my heart and my muscles,” she says. Prefer something more challenging, or looking to add more variety? Ungaro says, “Consider swimming, running or the elliptical machine. Steady-state activity is great for cardio conditioning.”

Ref: http://life.gaiam.com/article/how-pilates-can-help-you-lose-weight

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Spine stretch: Pilates exercises for beginners

Check out How to Do the Spine Stretch Forward Pilates Exercises for Beginners

The Spine Stretch Forward exercise in Pilates is exactly that — a stretch for the whole spine, especially the neck and upper back. In addition to the mat method described below, you can also do the Spine Stretch Forward against a wall.

1.Sit up tall with your legs straight and spread a little wider than the width of your hips.

You can bend your legs if it’s impossible for you to sit up straight with your legs straight, for example, if you have tight hamstrings.

2.Inhale: Sit up as tall as you can from the base of your spine. Flex your feet and reach through your heels to engage your leg muscles.

Your arms should be shoulder width apart and straight ahead, with your palms facing down.

3.Exhale: Round your back into a C Curve, starting by scooping out your low belly, then pulling the ribs in, and finally rounding your neck and head forward.
By the end of the movement, your whole back is making a C shape, with your arms reaching forward.

4.Inhale: Stack up your spine, bone by bone.

Ref: http://www.dummies.com/how-to/content/how-to-do-the-pilates-spine-stretch-forward-exerc.html



How to Do the beginner pilates move the Spine Stretch Forward

If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:

The Spine Stretch Forward. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for Spine Stretch Forward:

* Inhale and sit tall on your sit bones with your back against an imaginary wall.
* Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
* Arms straight out in front, palms down.
* Roll your shoulder blades away from your ears.

Action for Spine Stretch Forward.

* Exhale, hollow your abdomen and peel off an imaginary wall vertebra by vertebra.
* Reach forward "up and over a barrel", and stretch forward.
* Inhale as you roll back up: your sacrum, your low back, your mid back, your upper back, and finally your neck and head.

Ref: http://pilates.wonderhowto.com/how-to/do-beginner-pilates-move-spine-stretch-forward-265717/


Setup for Spine Stretch Forward:

•    Inhale and sit tall on your sit bones with your back against an imaginary wall.
•    Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
•    Arms straight out in front, palms down.
•    Roll your shoulder blades away from your ears.

Action for Spine Stretch Forward.

•    Exhale, hollow your abdomen and peel off an imaginary wall vertebra by vertebra.
•    Reach forward "up and over a barrel", and stretch forward.
•    Inhale as you roll back up: your sacrum, your low back, your mid back, your upper back, and finally your neck and head.

Ref: http://www.easyvigour.net.nz/pilates/h_cspinestretchfwdbeg.htm

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Benefits of Pilates exercises for beginners

Can Pilates exercises for beginners help you lose weight? Well, here is the answer for it. Check out.

Runner or golfer, tennis player or new mom, chances are you've heard someone talking about the benefits of Pilates. Many types of people, at many levels of fitness, who have begun doing Pilates exercises say they've seen improvements in range of motion, flexibility, circulation, posture, and abdominal strength -- and decreases in back, neck and joint pain.

Photo Source:www.finally-fit.com

Forty years after his death, the system of exercises developed by Joseph Pilates has never been in such demand. But can the benefits of Pilates (puh-LAH-teez), the system of strengthening and stretching exercises designed to develop the body's core, mobilize the spine and build flexibility, really be that far-reaching?

Ref: http://www.webmd.com/fitness-exercise/features/the-benefits-of-pilates



Total Body Workout

Pilates works the body in a functional way, using muscles in synergy with each other.  This is the way that the body is designed to be used and the movement sequences performed can prepare you for the physical challenges of everyday life.

Core Stability & Postural Alignment

Poor posture accounts for a variety of aches and pains that hamper a large percentage of the population.  According to the BBC Health web site, ‘4 in 5 adults experience back pain at some point’ (BBC Health).

If your parents didn’t teach you to sit up straight, then Pilates is definitely for you.  Pilates teaches you to consciously maintain optimum anatomical alignment in all positions and during movement.  By coordinating the body as a whole, we are stronger, thus reducing the chances of injury caused by overuse of one area.

Muscle Tone and Strength

Pilates is a fantastic way to sculpt your muscles.  In order to get optimum results you should participate in 3 or more sessions per week.  And if you have a cuddly layer of adipose tissue (fat!) hiding your ‘ripped’ physique then your Pilates workouts will need to be complimented with 5 x 30 minute cardiovascular workouts per week to reduce your body fat percentage.

The PM’s work outs consist of Pilates and regular jogging sessions, this is a great combination.  Pilates isn’t a cardiovascular workout and will not exercise your heart and lungs enough to reduce your chances of developing heart disease.

Improved Body Awareness

Pilates work outs are designed to improve balance and coordination by teaching a greater connection between the mind and body.  Many of the older clients that I have trained have forgotten how to use various muscles and their reaction times are slow.  This is often very frustrating for them and it comes as a surprise.  Pilates is an ideal way to get back in touch with your own body so that you can use it to its full potential.

Ref: http://www.weightlossresources.co.uk/exercise/pilates-for-beginners-benefits.htm

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Roll Up: Pilates exercises for beginners

Check out how to do roll up Pilates Exercises for Beginners

The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.

This is a quick reference for roll up. If you would like more detailed instructions, please see: roll up instructions in detail.

Here's How:

1.    Lie on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Take a few deep breaths as you check your alignment and tune in to your body.

When you are ready, leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your finger tips are pointing to the wall behind you. This will be your beginning position.

See arms over for more on this beginning move.

2.    Inhale: Leave your scapula down as you bring your arms up over head. As your arms pass your ears let the chin drop and head and upper spine join the motion to curl up.
3.    Exhale: Continue in one smooth motion to curl your body in an "up and over" motion toward your toes.

This is the "moment of truth" for many. Pull in your abs in and deepen the curve of the your spine as you exhale. That's what gets you up (not momentum).

Finally, keeping the head tucked, the abdominals deep, and the back rounded, reach for your toes.

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



Find out how the Pilates roll-up exercise can sculpt your abs.

The Pilates roll-up is 30 percent more effective than the standard crunch when it comes to targeting the rectus abdominis (the "six-pack" muscle), say researchers at Auburn University in Montgomery, Alabama. Because the move challenges your abs through a fuller range of motion, it recruits more muscle fibers.

Try it:

Pilates Roll-Up

•    Lie back with legs straight and arms extended above head next to ears.
•    Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
•    Repeat 8 to 10 times three times a week.

Ref: http://www.fitnessmagazine.com/workout/abs/exercises/pilates-roll-up-exercise/

The Pilates Roll Up with Ball

The roll up is a classic Pilates mat move that's perfect for spinal articulation and strengthening the abdominals, says Tracey Mallett, a certified Pilates instructor and star of the "Pilates Super Sculpt" DVD.

"This exercise is so effective because it teaches you not to rely on your bigger muscle groups (like your thighs) and focuses on using your abdominals correctly in a controlled manner without using momentum.

To do it: Lie down with a small ball (a small pillow will also work if you don’t have a ball) under your heels, both arms extended over your head, palms facing towards each other. Inhale to prepare as you lift your head, neck, and shoulders off the floor and then exhale as you continue to roll up by drawing in your abdominals, reaching up and over towards the feet. Keep your abdominals contracted, with your spine rounded in a ‘C’ curve, and then inhale to prepare and exhale as you roll down through each vertebra in a controlled movement, keeping your heels pressed evenly into the ball the entire way up and down

Ref: http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=12

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Pilates Exercises for beginners for the Legs

Let your leg get a Pilates workout… check out Pilates Exercises for Beginners.

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1.Leg Pull Front Pilates Exercise

o    The leg pull front exercise works your quads, the large muscles in the front of your thighs. It will also work your abs and back. Sit on a mat with your legs extended in front of you. Place your hands about six inches behind you shoulders width apart. Point your fingers toward your feet. Lift your hips off the floor so you are supporting yourself on your heels and hands. Keep your chin away from your chest and maintain a flat back. Lift your right leg straight up and hold it for three to five seconds. Exhale as you lift your leg. Put your right leg back on the ground. Now, lift your left leg. Alternate and lift each leg 12 to 20 times. Rest for one minute and repeat.

2.Leg Pull Back Pilates Exercise

o    The leg pull back exercise works the backs of the legs, mainly the hamstrings and glutes. Start in your full plank position with your hands on the floor below your shoulders and your toes on the ground. Your body is parallel to the floor. Squeeze your abs and glutes. Raise your right leg up off the floor only as high as you can without shifting your hips or arching your low back. This may only be a few inches. Hold for three to five seconds. Lower your right leg smoothly to the floor and lift your left leg. Hold for the same time. Continue to alternate your legs until you have done 12 to 20 reps per leg. Rest for one minute and repeat.

3.Seated Leg Press
o    The seated leg press exercise works the hamstrings from an easier position to hold than the leg pull back exercise, but it adds the resistance from a Magic Circle so it is more work for the hamstrings. The Magic Circle can be bought at sporting goods stores or online. Sit up straight with your legs extended in front of you. Place your hands on the ground behind you and lean back slightly. Place your right leg on the inside of the lower portion of the Magic Circle. The circle is resting on the floor. Place your left ankle on the outside of the upper portion of the Magic Circle. Push your left leg downward against the circle. Hold the pressure for three seconds as your breathe out. Breathe in and relax the pressure on the circle. Do 10 reps and then switch your legs. Do 10 reps on your right leg. Do two to four sets.

Ref: http://www.ehow.com/way_5263331_pilates-exercises-legs.html#ixzz2TWURXiIb





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Bed exercise: Pilates exercises for beginners

Pilates exercises for beginners has variety of options and one of which is bed exercises.

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Work out Details

This Pilates workout video for the butt and thighs is very effective at toning the lower body. It consists of only thigh slimming exercises that add definition without adding any size to the legs. What all of the moves have in common is that they engage the muscles without any significant weight or resistance.

For an example of the difference between exercises that slim legs and those that might build mass, consider lunges. Lunges require you to tax one leg at a time with the majority of your bodyweight. Even for the slightest person, bodyweight is a significant amount of weight for one leg, which can overtime build (strong, athletic, attractive) leg muscle. If that doesn’t happen to be one of your goals, these Pilates butt and thigh exercises are a great low resistance way to tone legs and build lean muscle because none of them have you maneuvering any significant amount of bodyweight. Do keep in mind that lean muscle mass is what gives you the advantage of a faster resting metabolism - don't avoid building muscle.

This routine is fantastic because of how comprehensively the exercises work your lower body. By the time you’ve finished the workout video, you will have used multiple approaches to target your glutes, inside and outside thighs, hamstrings, quadriceps, and calves.

Another benefit to this Pilates workout video is that the moves engage much more than just the obvious muscle groups. In addition to toning the lower body, you’ll also be using your abdominals, obliques, hip flexors and lower back. Aside from the toning benefits, Pilates also offers the advantage of increasing flexibility and overall body awareness.

Do this lower body workout routine up to three or four times a week, taking more time off in between if muscles are still sore.

Do at least 5 minutes of warm up cardio before starting the routine in order to warm up muscles and increase range of motion.

Once you are familiar with the video, feel free to turn down the volume of our narration & turn on your own music.

Ref: http://www.fitnessblender.com/v/workout-detail/Leg-Slimming-Pilates-Butt-and-Thigh-Workout/89/

How to Exercise in Bed

Instructions

1.Work on your arms. Two-pound weights can be found for purchase at most any department store. While lying in bed, do 10 reps of curls with each arm, working the bicep. Sit up in bed and do 10 reps with each arm, bringing the weights above your head.

2.Do sit ups or toe touches. While crunches might be a little difficult to do in bed, you can still do a version of a sit-up or toe touches. Do 10, take a brief break, do 10 more, take another break and do 10, again.

3.Lift your body. Lying flat on your back, tense your body up and push your torso up toward the ceiling. Do 10 reps of this twice.

4.Do leg lifts. Still lying flat on your back, raise each leg, straightened, above your head in a series of 15 reps twice. Lie on your side and raise each leg above your head for a series of 15 reps each, and then repeat.

5.Do stretches. Swing your left leg over the right side of your body, keeping your left arm extended out to the left of you. Stretch out. Hold this position for 20 seconds. Repeat in the other direction.

Ref: http://www.ehow.com/how_2066052_exercise-bed.html



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