If you are new to exercise and want to do something easy at home, don’t look at Pilates anymore.
This low shock practice is not only possible for beginners to access, but also build strength, mobility, posture and adjustment without equipment.
Pilates integrates slow and controlled movements guided by breathing, and each movement is designed to separate the main muscles or to improve the flexibility of certain joints.
Rachel Lennon, Pilates instructor and founder Wellness Tribe Studio I shared three simple exercises that are ideal for beginners. It takes the whole body and takes less than 10 minutes to complete.
Try the Three-Move Pilates exercise for beginners
1. Gluten kickback
Lennon said, “This is a very simple and effective exercise.” You are studying glute and core strength and is good for hip mobility. “
“If you start weight, you can add ankle weight or resistance band to increase the difficulty,” she adds.
- Knee your hands and knees under your wrist and hips under your shoulders.
- Keep the neutral spine without an arch or round.
- Inhale, exhale, walk back and bend the knee at an angle of 90 °. Bend your feet and kick upwards.
- Lower your legs until your legs go up just above the floor.
- Repeat 8-10 times.
- To make the movement more harder, you can straighten your legs and move up and down to tap the floor. You can also add some pulses (small and fast huts).
2. Planker
Lennon said, “The board is really good for building key strength and shoulder stability.
“This also helps to practice correct alignment and control and to participate in the entire core,” she adds.
- Lie on the front and put your elbows or hands under the shoulders on the floor.
- Participate in the core, balance your toes (or knees) and lift your body from the floor.
- Keep your body straight from your shoulders to your feet (or knee).
- Start by keeping it gradually increasing when you increase your strength.
3. Pilates squatting
You squats before, but Pilates is distorted in this slow and controlled version.
Lennon said, “Pilates squats can help you move and control slowly to improve your skills and shapes.
“It strengthens the thighs, the butt and the core,” she says. “This movement will also test mobility by lowering the hips at an angle of 90 °.”
- Put your feet to the hips and participate in the core.
- Squeeze out. Lower the hips as much as possible or below the height of the knee.
- As you go down, raise your arm to overhead.
- Keep the upright spine and move slowly and control.
- Stand up by pressing the heel and lower your arms.
- Repeat 8-10 times.
