Pilates is a type of training based on a series of movements that serve to tone the body, strengthen muscles, increase flexibility and agility, improve posture and increase the ability to concentrate. Each exercise requires physical control, mental application, and movement-coordinated breathing to foster collaboration between mind and body. The pilates positions can be practiced on a mat; in this case, the weight of the body or some simple tools (such as elastic bands) will create the necessary resistance. The first step to study Pilates is to learn some basic positions; later, you can learn new movements and try your hand at more advanced exercises. Some positions must be performed in a lying position, on the back, on the stomach or on one side, others standing or sitting, still others starting from the plank position.
Steps
Part 1 of 6: Preparing for the Workout
Step 1. Dress appropriately
To do Pilates you need to wear comfortable, tight-fitting clothing that allows you to move freely and let your skin breathe. Avoid t-shirts or pants that are too long or very baggy, so as not to risk slipping or getting caught. Generally, the recommended garments are:
- T-shirt or fitted tank top;
- Yoga pants;
- Short or knee-length trousers in elastic fabric, like Lycra.
Step 2. Purchase a fitness mat
Yoga mats are not just a fashion item: their job is to create a protective barrier for bones and joints during exercises on the ground. The non-slip surface also provides excellent grip when performing the positions, making it easier to practice and preventing injuries and muscle strains.
Step 3. Find an appropriate place
To perform the Pilates poses on the mat, you need a lot of space and a flat surface. The living room or bedroom floor will do just fine if you have the ability to temporarily move some furniture. Make sure you have enough space to:
- Lie flat on your back with your arms extended behind your head and your legs resting on your side at a 90 degree angle to your torso.
- Stand with your arms outstretched towards the ceiling without risking touching it or hitting the chandelier.
- Lie flat on your back with your arms fully extended on one side and your legs on the other.
Step 4. Learn to breathe correctly
One of the key points of Pilates is controlled breathing, which promotes concentration, oxygenates the blood and helps you coordinate movements. It is important to breathe correctly throughout the workout; the technique to use is the following:
- Lie on your back with your neck straight and relaxed.
- Place one hand on the rib cage and the other under the navel.
- Inhale deeply through the nose, trying to push the air up into the abdomen and completely fill the lungs.
- Exhale through the mouth, pushing the air out through the contraction of the abdominal muscles.
- Keep breathing in and out like this.
Step 5. Understand what the goals of pilates are
In addition to controlled breathing, the key points of Pilates are the ability to stay focused (which is useful for being able to relax), paying maximum attention to every single movement in order to control it entirely, and the awareness of the correct alignment of the spine, and the efforts needed to maintain it. By focusing on these factors you will train more efficiently and avoid getting hurt.
The core muscles must remain active throughout the workout
Part 2 of 6: Exercises that are performed in the Supine Position
Step 1. Learn to bridge
Many Pilates poses begin with lying flat on your back, so first lie on the floor on your stomach. To perform the bridge exercise, you need to bend your knees and keep your arms straight at your sides, with your palms facing the floor. Spread your feet slightly, aligning them with your hips and anchor them well to the ground; you will need to place them about halfway between your butt and where they would be if your legs were extended normally. Now:
- Distribute your body weight evenly over your feet, shoulders, and arms as you contract and lift your hips until a straight line forms between your shoulders and knees.
- Hold the position as you inhale and exhale 3 times.
- Slowly bring your hips back to the ground.
- Repeat the exercise 5 consecutive times.
Step 2. Draw circles with the legs
Extend your legs and arms, opening them at 45 degrees to your body. Raise only your right leg until it is vertical, with the toe of the foot pointing towards the ceiling. If the position is too difficult or uncomfortable, you can bend your left knee.
- Keep your hips steady while with your right foot you draw 5 circles in the air, the size of a volleyball.
- Now repeat by drawing 5 more circles in the opposite direction. When finished, slowly bring your leg back to the ground.
- Switch legs and repeat the exercise.
Step 3. Train your oblique abs with the "criss cross" exercise
Bring your knees up to your chest, then lift your head and neck and place your hands behind your neck. Extend your right leg, then twist your torso slightly so that your right elbow approaches your left knee still bent. Now bend your right knee to bring it back to your chest and straighten your left leg at the same time; this time, turn your torso slightly in the opposite direction, so that your left elbow approaches the right knee you just bent.
Repeat the exercise 5 consecutive times
Step 4. Learn to do the "hundred" exercise
Starting on your back, place your feet, arms, and hands as if you want to do the bridge exercise. Lift your head, neck, and shoulders off the ground slightly. Keep your arms straight along the sides of your body as you lift them up to form a 45 degree angle with the floor.
- Inhale for 5 seconds, then exhale for the same amount of time while simultaneously moving your arms up and down 10 times.
- Repeat the movement 10 times to achieve a total of "one hundred" arm swings.
Part 3 of 6: Exercises that are performed in the Prone Position
Step 1. Do the swan exercise
Taking a prone position means lying on your stomach, so first lie down on the mat with your face, knees and chest facing the floor and your forehead resting gently on the ground. To perform the swan pose, place your hands under your shoulders, as if you want to lift yourself up. Bring your elbows close to your torso and spread your feet slightly, aligning them with your hips.
- Press your crotch against the floor, then push your palms against the mat as you lift your head, neck, and chest off the ground. The spine must curve backwards to allow the face and shoulders to face forward, mimicking the position of the sphinx. Inhale, exhale and slowly bring your torso and head back to the ground.
- Repeat the exercise 2 more times, always moving a little further away from the mat.
- The backs of the feet must never come off the ground.
Step 2. Do the "swimming" exercise
Swimming in English means "to swim", and what you need to do is extend your arms forward as if you were swimming on the floor. Squeeze your thighs and heels against each other, then lift your head, neck, and chest off the floor. Raise your right arm and left leg at the same time as you squeeze your glutes. Now bring them both back to the ground, then raise your left arm and right leg simultaneously.
Do the exercise 12 times on each side
Step 3. Do the "T" exercise
Keep your arms extended at your sides, then press one foot against the other. Lift your head, neck, and chest off the floor. Raise your arms slightly as well, then stretch them perpendicular to your body, keeping your palms facing down.
- Quickly bring your arms back along your body (keeping them straight) and simultaneously push your torso up a little more. Now, return to the starting position.
- Repeat 4 more times for a total of 5 repetitions.
Part 4 of 6: Exercises Performed in Plank Position
Step 1. Perform the basic position
To do the plank, place your hands and knees on the ground, aligning your wrists to your shoulders and your knees to your hips. Keep your toes and the first part of the soles of your feet on the ground, but lift your heels.
- Distribute your body weight on your hands and on the portion of the sole of the foot enclosed between the toes and the arch of the foot, then lift your knees and legs off the floor. The whole body should now be in one straight line.
- Hold the position for 10 seconds - or as long as you can.
Step 2. Kick like a donkey
From the plank position, lift your right leg back and toward the ceiling. Now lower it, then bend your right knee to bring it close to your nose while simultaneously bringing your head to your chest. Extend the leg again and repeat the exercise 4 more times.
Return to the plank position, then repeat with the other leg
Step 3. Try the reverse plank
Sit on the ground with your legs extended forward, then place your palms on the floor just behind your butt with your fingers pointing towards your legs. Stretch your toes forward, then lift your hips and legs off the ground.
Part 5 of 6: Seated Exercises
Step 1. Mobilize the spine with abdominal "rolls"
These three postures begin by sitting with your legs straight and extended forward. Raise your arms by extending them also forward, parallel to the legs. Lower your head, then curve your back back as you bend your knees. Stop when you have reached an angle of about 45 degrees to the floor, then raise your arms.
- Inhale slowly. Exhale, lower your arms, then return to sit with your back and legs straight.
- Repeat 6 to 8 times.
Step 2. Stretch your spine
Spread your legs, with your feet slightly more apart than hip-width apart. Flex your feet by directing your toes towards the ceiling. Extend your arms out in front of you, aligning them behind your shoulders. Curve your back in a "C" shape so that your head and neck are bent forward, then try to stretch your arms even further forward. Inhale slowly, then slowly straighten your back as you exhale.
Repeat the exercise 4 more times
Step 3. Do the saw exercise
Spread your legs, with your feet a little further apart than hip-width apart. Extend your arms to the side, then gently rotate your torso to the left touching your left foot with your right hand. Inhale slowly.
- Exhale and bring your torso back to center.
- Rotate it to the right, extending the left hand towards the right foot.
- Inhale slowly, then return to the starting position.
- Alternately rotate your torso left and right a total of 3 times.
Part 6 of 6: Training the Legs
Step 1. Do the side kick exercise
Lie down on the ground resting on your right side. The neck, part of the chest and the head must be detached from the floor, the latter supported by the bent right arm. The left leg is resting on the right one and the pelvis protrudes a little back, so that the body forms a slight angle.
- Place your left hand on the ground, in front of your chest, to support yourself.
- Flex your left foot, lift your leg slightly, then bring it straight in front of you, at a 90-degree angle. Basically, you have to kick forward.
- Now bring it back to neutral, then quickly move it backwards with your foot pointed. In this case you will kick back.
- Repeat for a total of 20 kicks (10 forward and 10 backward), then lie on the other side and repeat with the other leg.
Step 2. Raise your knees to your chest
Stand up, then bring your elbows forward, aligning them behind your shoulders; now place your right hand on your left shoulder and your left hand on your right shoulder. Raise your right knee closer to your elbow as much as possible. Return the right leg to the ground, then repeat the exercise with the left leg (in this case the left knee approaches the respective elbow).
Do 10 repetitions on each leg
Step 3. Use a wall as if it were a chair
While standing, lean your back straight against a wall. Open your legs slightly, aligning your feet with your hips, then bend your knees and take small steps forward without taking your back off the wall; automatically, the torso will lower as it approaches the floor. Stop when your knees make a 90 degree angle. Don't take your back off the wall, lift your arms up straight in front of you (parallel to the floor).
Hold the position for 30 seconds. Pause for 10 seconds, then repeat the exercise one more time
Advice
- Once you have learned how to do the basic exercises, you can increase the difficulty of the workout by increasing the number of repetitions or by staying in position for longer.
- Feel free to create a personalized exercise program based on those explained in the article; when you feel ready, you can insert others.
- Many gyms organize Pilates classes with experienced instructors. Having a teacher available is important to learn how to perform the positions correctly; in addition, it gives you the opportunity to learn a wide variety of exercises.
- Ask your doctor for advice before starting a new physical discipline, especially if you are pregnant.
