8 Excellent Pilates Workout Exercises That Beginners Should Master First
If you’re new to online pilates classes, you may wonder where to start and what workouts to try. Pilates is a fantastic exercise method focusing on core strength, flexibility, and overall body conditioning.
But as a beginner, it’s significant to approach Pilates with a solid foundation and gradually build your strength and skills. This article has compiled a list of eight must-try Pilates workout exercises for beginners.
1. Kneeling Arm and Leg Reach
As a Pilates exercise for beginners, the Kneeling Arm and Leg Reach works your core, arms, and legs. Begin by getting on all fours and putting your knees under your hips and hands under your shoulders. While keeping your back straight, stretch one arm forward and the other leg backward.
After that, engage your core and hold for a few seconds before switching sides. This pilates workout helps improve balance, stability, and overall body awareness.
Assume a push-up position with your hands under your shoulders and your body straight from the head to the heels. As long as you can, hold the position with your core tight. The Plank is common in pilates and great way for beginners to work out their whole bodies because it strengthens and stabilizes the core.
3. Hip Dips
Doing hip dips is a simple Pilates workout exercise that works your muscles and core well. For this position, lie on your side with your legs stacked and your elbow right under your shoulder. To make a diagonal line with your body, lift your hips up toward the ceiling. Feel your side muscles getting stronger as you slightly lower your hips. This workout reduces fat around your waist and strengthens your core.
4. The Pilates 100
If you want to work on your core and get better at controlling your breathing, try the Pilates 100. Pull your legs up and your head and shoulders off the mat while lying on your back. While you breathe in for five counts and out for five counts, slowly pump your arms up and down. The Pilates 100 activates your abdominal muscles, promoting core strength and building stamina.
5. Back Extensions
To strengthen your lower back and glutes, try back extensions, which are easy enough for beginners. To do this, rest your stomach on the ground and put your hands under your shoulders. While keeping your neck still, slowly lift your upper body and legs off the mat. This pilates workout exercise helps your posture, works the muscles in your lower back, and keeps your spine strong and stable.
6. Lying Leg Extensions
On your back, put your hands under your hips and stretch your legs straight up to the ceiling. Once you get back to the starting position, lower one leg toward the mat while keeping it a few inches above the floor. Alternate legs in a controlled manner. This pilates workout exercise targets your lower abs and enhances overall core strength.
7. Criss Cross
A Pilates move called “Criss Cross” works your obliques and makes your core stronger. To do this exercise, place your hands behind your head and your elbows spread out. Lift your head, shoulders, and legs off the mat. Twist your torso, bringing one elbow towards the opposite knee while extending the other leg. In a steady, rhythmic motion, switch sides.
8. Scissor Kick
For people who are new to a Pilates, the Scissor Kick is a good exercise for beginners that works your abs and hip flexors. Here, lie on your back with your hands under your hips and legs lifted off the mat. After that, lower one leg towards the floor while keeping the other lifted, then switch legs in a scissor-like motion.
Have the Best Transformative Journey with Pilates Workout
Whether you opt for mat Pilates, incorporate props, or delve into reformer exercises, the benefits of Pilates are boundless. The world of Pilates welcomes you to a holistic approach to fitness, promoting both physical and mental well-being.