She Strengthens

Unlock the Power of Pilates: A Beginner’s Guide to Strength, Flexibility, and Posture

Are you ready to transform your body and mind with a low-impact, high-reward exercise routine? Look no further than Pilates, a holistic practice that targets strength, flexibility, balance, and posture. In this comprehensive guide, we’ll explore the benefits of Pilates, debunk common myths, and provide a series of exercises you can do from the comfort of your own home.

What is Pilates, Anyway?

Originally coined as “Contrology” by its creator, Joseph Pilates, this practice aims to improve strength, mobility, and flexibility with a focus on your body’s core. Using exercises on a mat or with specialized equipment, Pilates targets, tones, and stabilizes key muscles.

The Benefits of Pilates

Pilates offers a wide range of benefits, from physical to mental. Research has shown that regular Pilates practice can:

• Aid in weight loss and improve body composition
• Reduce low back pain and rehabilitate injuries
• Enhance mood and overall sense of well-being
• Improve body awareness, posture, and movement control

Getting Started with Pilates Exercises

Here are 13 essential Pilates exercises to get your body engaged and energized:

Core Strengtheners

1. Pilates Curl: Lie faceup with knees bent, feet flat on the mat, and arms at your sides. Exhale, curling your chin to chest and bringing your shoulders completely off the mat.
2. The Hundred: Lie faceup and bring knees in toward chest. Lift head, neck, and shoulders off the mat, stretching hands out by your sides.

Flexibility and Mobility

3. Roll-Up: Lie faceup with arms extended toward the ceiling. Exhale, curling your chin to chest, and roll up to a sitting position.
4. Rolling Like a Ball: Sit on the mat with knees drawn toward your chest and arms wrapped around your legs. Rock back to tailbone, with feet hovering a few inches above the mat.
5. Single-Leg Stretch: Lie faceup on the mat with knees drawn toward your chest and shins parallel to the floor. Exhale to lift your head, neck, and shoulders off the mat.

Balance and Control

6. Double-Leg Stretch: Lie faceup on the mat. Lift your head, neck, and shoulders and bring knees to chest, arms hugging shins.
7. Single Straight-Leg Stretch: Lie faceup on the mat with legs extended straight up, perpendicular to the floor. Lift your head, neck, and shoulders off the mat.
8. Crisscross: Lie faceup on the mat, hands behind your neck and elbows wide. Lift your head, neck, and shoulders off the mat.

Full-Body Engagement

9. Double Straight-Leg Stretch: Lie faceup on the mat with hands supporting the back of your neck and knees bent toward your chest.
10. Teaser II: Lie faceup and hug knees to chest. Reach arms directly overhead and extend both legs to high diagonal.
11. Pilates Plank to Push-Up: Stand tall, then round your chin toward your chest, rolling your body down to a “rag doll” position.
12. Shoulder Bridge: Lie faceup with knees bent, feet flat on the mat, and arms along your sides. Exhale and lift your hips off the mat toward the ceiling.
13. Double-Leg Kick: Lie facedown with right cheek on the mat. Place hands on your low back, one on top of another, palms facing up.

Put it all Together: A 10-Minute Pilates Workout

Thanks to Pilates instructor Sarah Ruback for creating a special 10-minute workout for this article. Follow along with the exercises above to get started on your Pilates journey today!