thefitnessfaq.com

Pilates: Five Gentle Moves to Restart Your Fitness Journey

Table of Contents

If you’ve been away from exercise for a while, getting back into a routine can feel daunting. Pilates offers a fantastic way to ease back into movement, focusing on low-impact exercises that are gentle on the joints. This approach makes it ideal for beginners and those returning to fitness after a break. Pilates not only builds strength but also improves mobility, posture, and coordination. A Pilates instructor, Catherine Radford, has recommended five essential moves that are perfect for those who haven’t exercised in a while.

Why Pilates is a Great Choice for Beginners

Pilates is a low-impact exercise that emphasizes controlled movements, making it accessible to people of all fitness levels. It primarily uses body weight for resistance, reducing the risk of injury. The core principles of Pilates – concentration, control, centering, flow, precision, and breathing – contribute to a full-body workout. This approach helps in building a strong core, which supports the entire body and helps improve balance and stability.

The Benefits of Pilates

  • Low Impact: Pilates is gentle on the joints, making it suitable for those with joint pain or mobility issues.
  • Full Body Workout: While focusing on the core, Pilates engages multiple muscle groups, improving overall strength.
  • Improved Posture: Regular Pilates can help correct postural imbalances and improve alignment.
  • Increased Flexibility: The exercises enhance flexibility and range of motion.
  • Enhanced Body Awareness: Pilates promotes a better understanding of how your body moves and works.

Five Pilates Moves for Beginners

These five moves are recommended by Pilates instructor Catherine Radford and are designed to be gentle, build strength gradually, and improve body awareness.

1. Cat-Cow Stretch

The Cat-Cow stretch is excellent for improving spinal flexibility and strengthening the core. This exercise encourages articulation, meaning you move each vertebra in your spine sequentially.

  • How to do it: Begin on your hands and knees, with your shoulders directly over your wrists and your hips over your knees. Keep your back in a neutral position and gaze down.
  • Cat Pose: Exhale as you round your back upwards, tucking your chin to your chest, and draw your belly button toward your spine.
  • Cow Pose: Inhale and gently drop your belly toward the floor, arching your back and lifting your head and tailbone toward the ceiling.
  • Repeat: Alternate between these two poses, moving slowly and mindfully, and exaggerating the articulation to get the most from the stretch.

2. Roll Back

The Roll Back exercise is a foundational Pilates move that helps build core strength. It is crucial to use abdominal muscles, not hip flexors, for stability and control during this exercise. Beginners can start with a small range of motion and gradually increase it as their strength improves.

  • How to do it: Begin seated on the mat with your knees bent and both feet flat on the floor. Hold both arms forward and parallel to the floor at shoulder height.
  • Movement: Exhale and slowly roll your upper body halfway down to the floor, vertebra by vertebra, engaging your core to maintain control.
  • Progression: As you get stronger, you can progress to a larger range of motion, rolling all the way down to the floor and then back up.

3. The Hundred

The Hundred is a classic Pilates exercise that not only strengthens the core but also improves endurance. This move involves controlled breathing and small arm movements to engage the abdominal muscles.

  • How to do it: Lie on your back with your knees bent, and lift your feet off the ground, stacking your knees over your hips with your shins parallel to the floor.
  • Engage Core: Lift your head and shoulders off the ground, making sure to use your abdominal muscles to push your ribs up and shift them toward your hips, preventing pressure on your neck and engaging the abs.
  • Arm Movement: Extend your arms by your sides and pump them up and down, inhaling for a count of five and exhaling for a count of five. Repeat this 10 times to reach a total of 100 pumps.

4. Heel Taps

Heel Taps are a beginner-friendly exercise that targets the core muscles. This move can be modified to suit different fitness levels, making it a great option for those new to Pilates.

  • How to do it: Lie on your back and bring your legs to a tabletop position.
  • Movement: As you inhale, gently tap your right heel on the ground. As you exhale, use your abdominal muscles to return your leg to the starting position.
  • Repeat: Repeat this movement on the left side, alternating legs. To increase the intensity, speed up your movements and extend your leg further before tapping your heel.

5. Modified Plank

The modified plank, sometimes called a forearm plank, strengthens your core, back, and glutes. It’s a great way to build overall strength and stability without putting too much pressure on your joints.

  • How to do it: Lie on your stomach on the floor. Position your elbows directly underneath your shoulders and forearms flat on the floor. Keep your legs resting behind you, with knees hip-width apart (or slightly farther apart for balance).
  • Movement: Lift your hips toward the ceiling until your body forms a straight line from your head to your knees.
  • Hold: Squeeze your upper back, core, and glutes. Hold this position for 30 seconds before slowly returning to the floor.

Getting Started with Pilates

Pilates can be done at home with minimal equipment, typically just a mat, towel, or blanket to cushion the knees. It is recommended to repeat these exercises for two or three rounds, and to regularly practice them to build strength and flexibility. Remember to consult your doctor before starting any new exercise routine, especially if you have any underlying health conditions.

Conclusion

Pilates is a fantastic way to ease back into exercise, especially if it’s been a while since your last workout. These five moves are a great starting point for beginners, focusing on gentle, low-impact movements that build strength, improve mobility, and enhance body awareness. By consistently practicing these exercises, you can improve your overall fitness and well-being, making it a sustainable and enjoyable fitness journey.

Share this article :
Table of Contents
WRITTEN BY
Matthew Johnson
FOLLOW ON
FOLLOW & SUBSCRIBE