With summer just around the corner, we're all looking for the perfect sport to get our bodies in top shape as quickly as possible. Strength training and weight lifting, while effective, are not for everyone. Don't have the time or desire to go to crowded gyms? No problem, because there are actually a lot of ways to train at home and define your body. Gentle and super effective at the same time – Pilates has been trendy for years and numerous celebrities swear by its positive effects. But how do you start? What equipment do you need and what should you pay attention to? We'll explain all of this and the best Pilates exercises for beginners in our article!
What is Pilates?
Improve posture and mobility, relieve tension and strengthen muscles - Pilates is an effective and gentle full-body workout that combines complex strength exercises with breathing and coordination techniques. Above all, body control, strength endurance and our mobility are trained and Pilates exercises for beginners are therefore really greatAlternative to jogging. The workout was developed in the 1920s by German Joseph Hubert Pilates and focuses on the connection between mind and body. While most Pilates exercises for beginners are only carried out using their own weight, advanced users can use aids such as:Pilates Ringor grab a medicine ball.
Although Pilates may seem rather easy and boring at first glance, it is actually an excellent way to tone and define the body in a gentle way. Instead of concentrating on individual muscle groups, strengthen the entire body at the same time with targeted exercises and movements. To achieve optimal results and get the most out of your workout, we have a few important tips for all Pilates beginners.
- Das Powerhouseis the absolute linchpin of every Pilates training. This refers to the center of the body, i.e. the muscles around the spine, pelvic floor and stomach. Always ensure that the Powerhouse is activated during training. You can do this by pulling your belly button in and tensing all of your deep muscles.
- Neutral baking –This refers to the natural position of the pelvis. This results from the vibration of the spine and, especially with more demanding Pilates exercises for beginners, you should always keep the pelvis in a neutral position.
- The posture –As with any other sport, correct posture is the be-all and end-all with Pilates exercises. Always make sure that your back remains straight and pull your shoulders back and down.
- Concentrated execution –Pilates is about strengthening the connection between body and mind. It is therefore very important that you carry out all Pilates exercises for beginners consciously and with concentration. Focus all your attention solely on your body and avoid any side conversations and disturbances. In addition, all exercises must be carried out with flowing movements and calmly.
- breathing –As with yoga, breathing also plays an important role in Pilates exercises. The basic rule is: when relaxing the muscles, breathe in and while tensing the muscles – breathe out. This might be a little difficult for you at first, but practice makes perfect.
The best Pilates exercises for beginners
Have we convinced you to try the training method? Then you should definitely do the followingPilates exercisesfor beginners to add to your workout routine. Do the training 2 to 3 times a week and after 2-3 months you will notice visible results.
Single leg stretch exercise
Simple yet super effective - the Single Leg Stretch is undoubtedly one of the best Pilates exercises for beginners to strengthen the stomach andto stabilize the core muscles. How to do it correctly:
- Lie on a yoga mat with your legs extended and arms parallel to your body. The palms of the hands face the floor and the soles of the feet lie flat. Now bend one leg slightly and pull it towards your chest.
- Activate the powerhouse and ensure that the neck and spine form a straight line.
- Grasp your leg with your hands below the kneecap and lift your upper body up towards your knee, keeping your shoulder blades on the floor.
- Inhale deeply and pull your covered knee toward your chest while extending your other leg to a 45-degree angle and lifting it off the floor.
- Exhale and switch sides.
- Repeat the exercise alternately for a total of 10-15 repetitions per leg.
Arm and leg stretches
Do you want to work your entire body at the same time in a single movement? Then arm and leg stretching is the perfect Pilates exercise for beginners.
- Get into the classic all-fours position and keep your back straight.
- Tense your stomach and at the same time extend your right arm forward and your left leg backwards until they form a straight line with your upper body.
- Hold the position for a few seconds, exhale deeply and return to the starting position.
- Switch sides and do a total of 10-12 reps per side.
Pilates exercises for beginners: The Hundred exercise
“The Hundred” is one of the most effective and well-known Pilates exercises for beginners. The goal of the exercise is to strengthen the core muscles while improving blood circulation in the body.
- Lie on your back and pull your belly button in.
- Lift your legs off the floor at a right angle.
- Tense your stomach and pull your upper body slightly upwards.
- Stretch your arms out and then pump up and down in small movements.
- Inhale for 5 pumps and then exhale for 5.
- The goal is to achieve 100 pump strokes – hence the name.
Swan exercise
Would you like to strengthen your back and stretch your spine with Pilates exercises for beginners? Then you are in good hands with the “Swan Dive”! This activates all the important muscle groups that are important for an upright and good posture.
- Lie face down on a yoga mat with your legs hip-width apart on the floor and your arms parallel to your body.
- Activate the powerhouse, exhale deeply and slowly lift your arms, chest and head off the floor. Make sure that your back remains straight and look forward.
- Hold the position briefly and slowly lower your body to the starting position.
- Repeat 10-12 times in total.
Pilates exercises for beginners: The Mermaid
The mermaid is a great Pilates exercise to stretch the body and improve our flexibility.
- Sit upright.
- Bend your left knee and place the sole of your right foot on your left thigh.
- Place your left hand on your left ankle, your right remains on the floor.
- Breathe in deeply and stretch your upper body.
- Exhale and make a wide arc with your right arm over your side towards your head. Stretch your upper body far to the left.
- Hold the position for 2 breaths and slowly return to the starting position.
- Repeat a total of 8-10 times per side.
