Quick Pilates Workout For Beginners

Fitness: Workouts

By: // September 17, 2014


Use this quick Pilates workout to burn fat and lengthen your muscles.

Pilates is a method of exercise designed to strengthen the core by using gentle but powerful controlled movements. In the early 1900s, Joseph Pilates began to design his technique which concentrates on proper breathing and correct spinal and pelvic alignment. Today, Pilates continues to grow in popularity because these methodical exercises strengthen your core muscles including your abdominals, back, and hips. Pilates has had ample publicity over the last decade as being the secret to beautiful strong bodies for professional athletes and celebrities, but Pilates is for everyone! If you have a weak core or suffer from back pain, Pilates exercises can increase your strength and mobility in a short period of time. 

Benefits of Pilates

Even if you’re just getting started with exercise you can still benefit from his method which strengthens the core and back, flattens the tummy, and balances the body’s strength and flexibility. Pilates targets your transverse abdominals, these muscles wrap around like a belt in front of your hip bones and around the small of your back. Think of these muscles like your own internal corset that holds in your internal organs and helps you sit, stand and walk every day. Pilates gives you strong abs, but it also strengthens your deep postural muscles that support alignment and encourage you to stay strong, long and walking tall. So enough about all of the benefits Pilates can bring, let’s get moving! 

Quick Pilates Workout For Beginners

This workout will provide you with a series of Pilates-based exercises all of which are performed in a seated or lying-back position. This makes it especially effective for those needing low-impact and gentle exercise. This workout is best performed without shoes and all you will need is a mat or a soft-surface to work on.

Here’s the plan:

  • A key in Pilates is quality over quantity. Focus on the precision and quality of each move, rather than trying to do a high number of reps. The number of reps is listed below each exercise, and you’ll stick between 8-12 reps.
  • Once you’ve gone through each exercise once, repeat the sequence 2-3 more times as you become more comfortable with the moves.

“In 10 Sessions you will feel the difference, in 20 sessions you will see the difference, in 30 you will have a whole new body.”

– Joseph Pilates

Half Roll Back

Get started with Pilates exercises with this easy how to workout that makes strengthening your core easy.

1) Start seated with knees bent and feet on the mat. Arms are rounded in a circle shape in front of the chest.

2) Scoop the abdominals and round back towards the mat slowly until you reach the mid-back. Then, engage your abs even deeper and roll back up to your starting position.

Complete 10 reps

Pilates 100

Get started with Pilates exercises with this easy how to workout that makes strengthening your core easy.

1) Start lying on your back. Bring both knees into the chest to form a tabletop position. Bring your head, neck, and shoulder off the mat. Arms are long at the sides. Extend legs long and lower as far as possible while keeping the abs engaged and back connected to the mat in a slight imprint. You can modify by bending knees or bringing feet to mat with bent knees.

2) Pump the arms up and down in a quick, controlled manner while taking five short breaths in and five short breaths out (like sniffing in and puffing out). Be sure to keep your shoulders and neck relaxed and focus on your abdominal muscles doing all the work.

Perform to the count of 100 breaths total

Full Body Roll-Up

Get started with Pilates exercises with this easy how to workout that makes strengthening your core easy.

1) Start lying on mat with arms extended overhead, legs long, and feet flexed.

2) Lift arms up and over shoulders and slowly curl upper body and torso off the floor, coming into a seated position. Fold torso over keeping abs engaged and reaching for toes.

3) Pause and slowly roll back down into start, keeping heels on ground and abs engaged.

Complete 8 reps

Swimming

Get started with Pilates exercises with this easy how to workout that makes strengthening your core easy.

1) Lie on your stomach with the legs and arms extended. Engage your abdominals so you feel your transverse abdominis contract.

2) Lift your arms and legs off the floor and keep your nose in a hover above the mat.  Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows). Like your swimming. While swimming take five short breaths in and five short breaths out (like sniffing in and puffing out).

Perform to the count of 50 breaths total

Bicycle

Get started with Pilates exercises with this easy how to workout that makes strengthening your core easy.

1) Start lying on back with feet off the floor and legs in a tabletop position. Hands are behind the head and head, neck, and shoulders are flexed off the mat.

2) Bring one knee in and the opposite elbow over reaching towards it. Repeat on the other side in a crisscross motion working the obliques.

Complete 8 reps per side

Bird Dog

Get started with Pilates exercises with this easy how to workout that makes strengthening your core easy.

1) Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.

2) Repeat on the other side.

Complete 8 reps per side

READ THIS NEXT: How to Do a Pilates Full Body Roll Up


Printed from GetHealthyU.com

2 Comments


Danielle Kenworthy on May 30, 2016 at 7:07 AMReply

Chris...you ROCK! Loved you at Florida Mania 2016 as always!!


Madeleine van Rossum on May 29, 2015 at 5:10 PMReply

Nice. But for beginners i would do the hundred with knee's bended.



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