PILATES FUNDAMENTALS FOR BEGINNERS

Pilates resources for those new to Pilates to start them on their journey, one exercise at a time

Already familiar with the fundamentals? Click here to start mastering the foundation exercises of pilates

SETTING UP FOR ANY EXERCISE IS KEY

Setting up properly before executing any Pilates exercises is key. Taking a moment to ensure you are in good alignment allows you to focus your attention to what you are about to do next and enables better concentration and flowing movement.

PILATES SETUP - SUPINE The supine setup in Pilates is lying on your back, legs are generally bent at 90 degrees, feet hip width apart, pelvis neutral, ribs and shoulder blades sinking into the mat and length through the crown of the head.
PILATES SETUP - SIDE LIE The Pilates side lie setup can be achieved with ease if you line yourself along the edge of your mat (pretend you are up against a wall), head, shoulders, pelvis in line with each other and legs slightly forward stacked on top of one another. Draw your ribs in at the front, lifting the abdominals off the floor as you engage your pelvic floor and TA. You should be able to get a piece of paper under your lower torso and move it back and forth.
PILATES SETUP - PRONE When setting up in the Pilates prone position, press your pubic bone into the floor, draw your pelvic floor up and your TA in and away from the floor. As you perform prone exercises, maintain this connection throughout to be sure you do not shorten through your lower back
PILATES SETUP - QUADRUPED When setting up in quadruped, your legs are hip width apart, knees directly under hips, neutral pelvis, abdominals engaged, ribs drawn in at front, hands under shoulders, back of the head pressed up towards the ceiling with, feel length through the whole spins, from the tailbone to the crown of the head.

MASTERING THE FUNDAMENTALS IS ESSENTIAL

Blurb on the importance of mastering the fundamentals

PILATES BREATHING

Breathing is one of the core principles of Pilates. Once you have mastered it, you will find a deeper connection, feel more energised and have a greater sense of wellbeing after every exercise session. Carry it into your daily life and you will notice this difference throughout your whole day.

GOOD PILATES CHEST LIFT

A good pilates chest lift will effectively recruit the abdominals for strength gains and for use in more challenging abdominal exercises.

PROGRESSION TO TABLE TOP

Achieving a good table top position, where the thigh bones are directly above the hips and there is no strain on the lower back or hip flexors is essential to progressing in Pilates. The movement of raising one leg to table top focuses on using the necessary muscles, primarily the abdominals, to keep the trunk stable as the lower limb moves.

MAINTAINING GOOD ABDOMINAL ENGAGEMENT DURING PILATES EXERCISES IS A MUST

Blurb on the importance of maintaining good abdominal engagement with all Pilates exercises

LATERAL BREATHING DURING THE HUNDREDS The Pilates hundred is one of the signature abdominal exercises of the Pilates repertoire. You are challenging your core stability as you maintain a constant position of spinal flexion while holding your legs off the mat with the knees extended as the arms repetitively and vigorously move....while taking deep inhalations and exhalations the whole time.
ABDOMINAL CONNECTION DURING SIDE LIE EXERCISES Maintaining good abdominal connection during side lie work will ensure correct muscle activation and stability of the spine. Optimal form will achieve activation of the oblique muscles (these do most of the work) as well as sufficient activation of muscles to stabilise the back.
ABDOMINAL CONNECTION DURING PRONE EXERCISES - BASIC BACK EXTENSION The purpose of the basic back extension is to strengthen the spinal extensors, particularly the erector spinae, while working on the ability to simultaneously use the abdominals to help protect the lower back.
ABDOMINAL CONNECTION DURING PRONE EXERCISES - SWIMMING Maintaining good abdominal connection and axial elongation during swimming is essential. Throughout the entire exercise pull the lower abdominals up and in to limit the anterior tilt of the pelvis. Work from the trunk and think of your limbs being pulled in the opposite direction as you move them to maintain length through the whole body.

STABILITY OF THE SHOULDER GIRDLE AND ABDOMINAL CONNECTION DURING SUPPORT WORK

Blurb on the importance of gaining good scapula stability

IMPORTANCE OF SCAPULA STABILITY IN SUPPORT WORK

Finding and maintaining good scapula stability while executing any Pilates support exercise is essential for good shoulder girdle health.

FROM QUADRUPED TO FRONT SUPPORT

Achieving a good Pilates front support position, you must ensure effective activation of the lower abdominals to counter the tendency of gravity to make the lower back arch and the pelvis anteriorly tilt, as well as good stability through the shoulder girdle so the scapula bones do not pinch together towards the spine

THE PILATES PUSH-UP

The push up requires the strength of the abdominals and the stability of the shoulder girdle to maintain a neutral Front Support whilst lowering the body towards the ground.

PILATES FOUNDATION EXERCISES

A NOTE ON BODY AWARENESS AND SAFE EXECUTION OF EXERCISES

The emphasis in Pilates is on the process of how the exercise is performed, not just rushing to execute the most advanced movements. Explore and revel in the sequential mastery of movement skills and the development of body awareness. Don’t sacrifice form or have your training come to a screeching halt because of injury.

In some cases, performing a Pilates exercise with optimal technique or waiting until strength, flexibility, and coordination have improved still will not make the exercise appropriate for your body.

If you are in a high-risk category to do with your age, genetics, a medical condition or history of injury, before beginning any exercise program, check with your doctor to see if you need to avoid certain positions. If you are not in a high-risk category, you still need to listen to your body. If you feel joint discomfort, don’t continue the exercise. If the discomfort is mild, check your form and make any needed corrections, perform the exercise with a smaller range of motion, or utilize other appropriate modifications. If the discomfort is more severe or persists after you try modifications, stop performing the exercise immediately, and get medical advise regarding whether it is appropriate for you and, if so, what type of modification would be appropriate for you to use when attempting the exercise again, or to avoid it altogether.

Even though the below exercises are basic, you still need to execute them mindfully and take any feedback your body gives you into account for when you do progress to more challenging exercises. By mastering the basics, you will set a solid foundation to progress much more quickly than if you moved straight to the more advanced exercises.

Enjoy the journey; be mindful of every step you take and you will be rewarded with great results.

BASIC PILATES EXERCISES TO MASTER

Before you move to the basic exercises, some key fundamental videos to review (link back up to the videos):

Pilates breathing
Pilates Chest Lift
Progression to Table Top
Lateral breathing during the hundreds

PELVIC CURL The objective of the pelvic curl is to improve spinal articulation, establish pelvic-lumbar stabilisation and develop abdominal and hamstring control. For more detailed description on how to execute the Pilates Pelvic Curl, click here
TOE TAPS The objective of the toe-tap is to develop pelvic-lumbar stabilisation, to develop good hip-joint stabilisation and to improve abdominal and hip flexor control. For more detailed description on how to execute the Pilates Toe Tap, click here
SUPINE SPINE TWIST The objective of the Supine Spine Twist is to improve flexibility for spinal rotation, to increase abdominal control and to encourage pelvic-lumbar stabilisation. For more detailed description on how to execute the Pilates Supine Spine Twist, click here
CHEST LIFT The objective of the Pilates chest lift is to strengthen the abdominal muscles and to develop pelvic stability and control. For more detailed description on how to execute the Pilates Chest Lift, click here
LEG CIRCLES The objective of the Pilates leg circles is to develop pelvic-lumbar stabilisation, improve hip disassociation, develop control of the hip flexors and to relax the muscles around the hip joint. For more detailed description on how to execute the Pilates leg circles, click here
SINGLE LEG STRETCH The objective of the Pilates Single Leg Stretch is to strengthen the abdominal muscles and develop stability of the pelvic-lumbar region. For more detailed description on how to execute the Pilates Single Leg Stretch, click here
ROLLING LIKE A BALL The objective of Pilates Rolling Like a Ball is to improve trunk stabilisation, learn to use energy efficiently and release the lower back muscles and deepen the abdominal work. For more detailed description on how to execute Pilates Rolling Like a Ball, click here
SEATED SPINE TWIST The objective of the Pilates Seated Spine Twist is to strengthen the oblique abdominal muscles and back extensors and improve trunk mobility. For more detailed description on how to execute the Pilates Seated Spine Twist, click here
SPINE STRETCH WITH EXTENSION The objective of the Pilates Spine Stretch is to develop spinal articulation, develop core control and trunk stabilisation and improve hamstring flexibility. For more detailed description on how to execute the Pilates Single Leg Stretch, click here

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MASTER THE BASICS BEFORE YOU PROGRESS TO THESE EXERCISES

Blurb on why it is important to master the basics

THE HUNDREDS The objective of the Pilates Hundred is to strengthen the abdominal muscles, develop trunk stabilisation and stimulate circulation and warm up the body. Exercise/ you should have mastered already: Chest lift, Single Leg Stretch, Double leg stretch For more detailed description on how to execute the Pilates Hundred, click here
ROLL UP The objective of the Pilates Roll-Up is to strengthen the abdominal muscles, develop spinal mobility and stability and stretch the muscles of the back. Exercise/ you should have mastered already: Rolling like a ball For more detailed description on how to execute the Pilates Roll-Up, click here
SINGLE LEG STRETCH The objective of the Pilates Single Leg Stretch is to strengthen the abdominal muscles and develop stability of the pelvic-lumbar region. Exercise/ you should have mastered already: Chest lift, progression to Table top For more detailed description on how to execute the Pilates Single Leg Stretch, click here
DOUBLE LEG STRETCH The objective of the Pilates Double Leg Stretch is to strengthen the abdominal muscles and develop trunk stabilisation. Exercise/ you should have mastered already: Chest lift, Progression to tabe top, Single leg stretch For more detailed description on how to execute the Pilates Double Leg Stretch, click here
CRISS CROSS The objective of the Pilates Criss Cross is to strengthen the abdominal muscles, especially the obliques and develop pelvic stabilisation and trunk rotation. Exercise/ you should have mastered already: Chest lift, progression to table top, single leg stretch For more detailed description on how to execute the Pilates Criss Cross, click here
HAMSTRING PULL The objective of the Pilates Hamstring Pull is to strengthen the abdominal muscles, develop pelvic-lumbar stabilisation and increase hamstring and hip flexor flexibility. Exercise/ you should have mastered already: Chest lift, Progression to table top, single leg stretch, double leg stretch For more detailed description on how to execute the Pilates Hamstring Pull, click here
PUTTING IT ALL TOGETHER - PILATES ABDOMINAL SERIES The objective of the Pilates Abdominal series is to continue to strengthen the abdominal muscles as well as abdominal endurance. Exercise/ you should have mastered already: All the abdominal exercises, the hundreds For more detailed description on how to execute the Pilates Abdominal Series, click here
OPEN LEG ROCKER The objective of the Pilates Open Leg Rocker is to develop trunk stabilisation, improve balance and increase spinal mobility. Exercise/ you should have mastered already: Rolling like a ball, roll up, double leg stretch, hamstring pull, the hundreds For more detailed description on how to execute the Pilates Open Leg Rocker, click here
TEASER The objective of the Pilates Teaser is to strengthen the abdominals and back extensors, develop control of the hip flexors, develop trunk stabilisation and balance. Exercise/ you should have mastered already: Open leg rocker, roll up, double leg stretch, hamstring pull, the hundreds For more detailed description on how to execute the Pilates Teaser, click here

BE STABLE IN YOUR SHOULDER GIRDLE TO PERFORM THESE

Blurb on why this is important

Before you go into these exercises, review the following videos (Link to videos):

- Pilates setup – Quadruped

- Importance of Scapula Stability in support work

Apply these principles to the following exercises

FRONT SUPPORT The objective of the Pilates Front Support is to develop trunk and shoulder stabilisation and strengthen the upper body. For more detailed description on how to execute the Pilates Front Support, click here
LEG PULL FRONT The objective of the Pilates Leg Pull Front is to strengthen the hip extensors and shoulder girdle and develop trunk stabilisation For more detailed description on how to execute the Pilates Leg Pull Front, click here
PIKE The objective of the Pilates Pike is to develop trunk and shoulder stabilisation, improve hamstring and shoulder flexibility and develop core stability. For more detailed description on how to execute the Pilates Pike, click here
SIDE SUPPORT The objective of the Pilates Side Support is to strengthen the oblique abdominal muscles and shoulders and develop shoulder strength and stabilisation. For more detailed description on how to execute the Pilates Side Support, click here
TWIST The objective of the Pilates Twist is to strengthen the oblique abdominal muscles and shoulders, stretch the oblique abdominal muscles and develop shoulder stabilisation. For more detailed description on how to execute the Pilates Twist, click here
THE PILATES PUSH-UP SEQUENCE The objective of the Pilates Push-Up is the strengthen the elbow extensors and pectoral muscles and develop trunk stabilisation. For more detailed description on how to execute the Pilates Push up, click here