Fitcanal Pilates Home Workout for Beginners

Joseph Pilates believed that mental and physical health were interrelated. So in the early 20th century he developed his own method and workout routine which will be later called "Pilates". It’s a system of exercises which were intended to strengthen the human mind and body.

Joseph preferred the name "Contrology" for his method, since it was based on the idea of muscle control. The center is the focal point of the Pilates method. The center of the body aka the abdomen, lower and upper back, hips, buttocks, and inner thighs will be referred to as the "Powerhouse". It became very popular not only among athletes, but worldwide. Nearly 11 million people are practicing it in the USA. And here is why !

Health benefits of Pilates :

  • It can improves flexibility.
  • It builds muscle strength and tone.
  • It develops control and endurance in the entire body. 
  • Improves the "Core muscles" of your body.
  • Increases body awareness. 
  • Improves physical coordination and balance.
  • Enhances muscular control.
  • Prevents from musculoskeletal injuries. 
  • Improves stabilisation of your spine and posture.
  • Increases lung capacity and circulation through deep breathing.
  • Reduces stress and promotes relaxation.
  • It puts emphasis on alignment, breathing, improving coordination and balance.

10 Basic Pilates Exercises :

Fitcanal 10 Basic Pilates Exercises

What is really amazing about this discipline is that is suitable for everyone ! Whether you are old, young or a kid, an athlete or someone with limited mobility, or with low fitness levels.

Even pregnant women can join in ! If you are just getting started, here are some few exercises to help you get familiar with it. It doesn’t matter if you are at home, office or in a gym, you just need some spared few minutes and you are good to go.

1. Pilates Curl :

Lie with knees bent, feet flat on the mat, and arms at your sides. Exhale, curling chin to chest and bringing shoulders off the mat. Hold for 1 breath, then lower back down slowly. Lift from chest to engage abs and avoid crunching your neck. Your hands should remain on the mat.

2. Pilates Roll-Up :

Lie on your back with arms extended toward the ceiling. Exhale, curl chin to chest, and roll up to a sitting position with arms reaching toward feet. Exhale and reverse to roll down. Move slowly and smoothly.

3. Rolling Like a Ball :

Sit on the mat with arms wrapped around legs and knees. Rock back to tailbone, with feet hovering a few inches above the mat. Inhale, rolling back to your shoulder blades. Exhale to roll forward and return to the starting position. Use abs to control momentum and pause before your feet touch the mat.

4. Single Straight Leg Stretch :

Lie on the mat with legs extended straight up, perpendicular to the floor. Lift head, neck, and shoulders off the mat. Bring right leg in as close to your face as flexibility allows, lightly holding right calf with both hands. Pulse right leg toward face 2 times while left leg extends away from your body and hovers above the mat. Repeat for the other side.

5. Double Straight Leg Stretch :

Lie faceup on the mat with hands supporting the back of your neck and knees bent toward chest. Exhale, bringing upper torso off the mat and extending legs toward the ceiling. Lower your legs to a 45-degree angle 3 times, then lift again for 1 time.

6. Criss-Cross :

Lie faceup on the mat, hands behind neck and elbows wide. Lift head, neck, and shoulders off the mat. Bring left armpit to right knee and extend left leg to high diagonal. Twist to the other side and switch legs, bringing right armpit to left knee and extending right leg.

7. High Scissors :

Lie on the mat. Curl head and neck up to raise shoulders slightly off the ground. Lift left leg 1 inch above the mat and extend right leg to ceiling, bringing your hands to your ankle. Double-pull your right leg, then switch legs. Maintain hip stability throughout the exercise. To modify, softly bend knees and keep head down.

8. Teaser 1 :

Lie on your right side, supporting body with right hand. Engage core and rotate hips to lift legs as high as possible from floor to engage obliques. Return to starting position with control.

9. Thigh Stretch on Mat :

Kneel on the floor with knees directly under hips, feet touching. Hinge upper body backa bit engaging abs and feet while maintaining a straight line from head to knees. Return to the starting position.

10. Spinal flexion Roll down :

Stand with feet parallel, hip-distance apart. Inhale, then exhale while extending arms up and reaching through upper back. Inhale, then exhale and slowly roll down toward the floor one vertebrae at a time. Sit back as if sitting in a chair before reaching up and lifting heels. Return to standing.

The Pilates Reformer Machine

Joseph Pilates accompanied his method with a variety of equipments called "Apparatus". Each apparatus was designed to help accelerate the process of stretching, strengthening, body alignment and increased core strength started by the mat work.

The Reformer was his favorite and famous one, its meant to help reforming the body. This machine looks like a bed with a flat platform on it : The carriage.

This machine helps promote length, strength, flexibility, and balance. The Reformer can be used for a series of exercises like pushing or pulling the carriage or holding the carriage steady during an exercise as it is pulled on by the springs , perching on the ​footbar/ on the shoulder block. It can train many parts and dynamics of the body in many different ways since you can use it while sitting , standing or even laying down.

You can add additional equipments to it, and customize your workout to your needs.

Here you can find a list of the best rated Reformer Machine if you ever consider getting one !

Hope you found this article helpful ! Feel free to comment down below what you are thinking about!

Remember that this workout can’t replace any subscripted treatment. Seek professional advice before embarking to any new program.alert-error

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