PILATES EXERCISES FOR BEGINNERS
Pilates resources for those new to Pilates to start them on their journey, one exercise at a time
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
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
Having trouble sitting with your legs out in front of you? Here are some tips to achieve this position:
- Find videos that relate to this
- Create videos for this
- Find blogs/ articles about this as well
MASTER THE BASICS BEFORE YOU PROGRESS TO THESE EXERCISES
Blurb on why it is important to master the basics
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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.
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