Pilates for BeginnersMany of the Pilates exercises can be stressful on the body, if you do not first learn to properly position yourself for the most efficient and safest movements. Pilates for beginners is a great way to learn the fundamentals and find out how to position yourself for the best workout possible. If you have just started or are looking to get started with the best Pilates for Beginners workout please follow some of these guidelines below and check out the newly revised Pilates ebook which includes over 40 pictures and descriptions of all the beginner exercises progressing through the advanced.
When starting Pilates for beginners it is important to find neutral spine, which is keeping the natural curvature of the spine with the abs engaged to protect it.
Neutral, pertaining to the natural curvature of our spine, is important to focus on during your movements. This is how the spine works most efficiently and how we want to move all day long whether we are standing, sitting, or moving.
Next, move to the thoracic or mid back area and draw your mid ribcage into the mat without flattening the lumbar area. The shoulders should be heavy and your chin should be drawn down about a fist length from the chest so you feel the back of the neck lengthen. The neutral spine position for Pilates movements will help you to train your muscles to hold your spine upright and lessen your risk for injuries while exercising or just doing daily activities.
If you prefer to see a video presentation of Pilates exercises then find out more about the new Pilates Beginner Dvd for Healthy Back and Joints here. A great way to keep your back and joints healthy and you happy!
HEAD, NECK, AND SHOULDERS: Many Pilates for beginners movements are done ultimately with the head floating using the abdominal muscles. If the head is not positioned correctly the muscles in the neck and shoulders could become tight and strained. Our heads weigh up to 12 pounds! If the neck and shoulders have to support all this weight alone you can bet they will be tired and strained by the end of the day! When lifting the head it should feel like it’s floating, if the abdominal muscles are properly supporting it. See a great description and picture of this fundamental movement in the newly revised Pilates ebook available here. Your chin should be about a fist length from your chest, shoulders are pulled down with lots of space between them and your ears. Keep your shoulders wide and chest open. The head should be properly supported by the abdominal muscles. This happens by folding just under the chest where you feel the abdominal muscles contract and flatten or widen. Once you get this feeling you can then start some Pilates for beginner movements such as: the single leg stretch, the hundreds, and the double leg stretch.
The pelvis and hip area are important areas to place your focus, especially when doing exercises prone, or lying face down. Keeping the hips and pubic bone in a flat triangle while lying on your stomach helps the deeper abdominal muscles work to protect the spine while strengthening the muscles of the lower back. While lying on your stomach with legs extended and head resting on forearms overhead draw your belly button up and in, imagine you are squeezing a diamond in your belly button and don't want it to fall out. When you do this you will feel your pubic bone press into the mat and the pelvis hollow out. This means your abdominal muscles are working to stabilize this area for some of the prone exercises like the leg/hip extension. You will have access to over 40 different pictures and detailed descriptions along with cautions and modifications on certain exercises. This book is available at a fraction of the cost of an individual Pilates session and the information contained is what I have spent years developing and using on my own clients.
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