{"id":4814,"date":"2023-03-22T16:59:18","date_gmt":"2023-03-22T16:59:18","guid":{"rendered":"https:\/\/samysart.com\/10-beginner-exercises-to-get-you-started-in-pilates\/"},"modified":"2023-06-15T05:28:17","modified_gmt":"2023-06-15T05:28:17","slug":"10-beginner-exercises-to-get-you-started-in-pilates","status":"publish","type":"post","link":"https:\/\/personalsportcoach.ch\/en\/10-beginner-exercises-to-get-you-started-in-pilates\/","title":{"rendered":"<strong>10 beginner exercises to get you started in Pilates<\/strong>"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/03\/pilates-de&#x301;butant-1024x681.jpeg\" alt=\"pilates exercises beginner\" class=\"wp-image-4467\"\/><\/figure>\n\n<p>If you want to tone up while improving your posture, then Pilates is for you!<\/p>\n\n<p>This muscle-strengthening method is not only a great way of toning up your appearance, but also, and above all, excellent for your health. In addition to sculpting your figure, Pilates works your deep muscles and relieves a lot of pain caused by bad posture.<\/p>\n\n<p><strong>What are you waiting for? Buy a sports mat and discover 10 exercises to get you started with this fantastic Pilates method&#8230; and off you go!<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>1. The leg raise, the perfect Pilates exercise for beginners<\/strong><\/h2>\n\n<p><strong>Let&#8217;s start with a well-known exercise.<\/strong><\/p>\n\n<p>This exercise must surely speak to you, so why not start with something familiar?<\/p>\n\n<ul class=\"wp-block-list\">\n<li>First, lie your whole body on your right side, then rest your head on your outstretched right arm.<\/li>\n\n\n\n<li>Contract your chest and abs, place your free hand on the floor in front of your chest and lift your legs slightly off the ground.<\/li>\n\n\n\n<li>Then, while remaining tense, lift your left leg upwards away from the rest of your body and gently lower it as you inhale.<\/li>\n\n\n\n<li>Do this movement 5 times on each side, remembering to breathe well.<\/li>\n<\/ul>\n\n<p><strong>This Pilates exercise for beginners will work your abdominals while stabilizing your torso.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>2. The Push-up, an essential Pilates exercise<\/strong><\/h2>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/03\/push-up-pilates-1-1024x673.jpeg\" alt=\"push up pilates exercises beginner\" class=\"wp-image-4469\"\/><\/figure>\n\n<p><strong>To continue working the muscles of the upper<\/strong> body, let&#8217;s continue with the Push-up as a Pilates exercise.<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Get down on all fours with your knees in line with your hips.<\/li>\n\n\n\n<li>Place your hands a little wider than your shoulders and at chest level, taking care not to arch your back!<\/li>\n\n\n\n<li>Bring your head closer to the ground by bending your elbows towards your chest, then return to your initial position.<\/li>\n<\/ul>\n\n<p><strong>Always remember to breathe deeply during all Pilates exercises for beginners.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>3. The roll-up-roll-down posture: a simple Pilates exercise to relax your spine<\/strong><\/h2>\n\n<p><strong>This exercise in your Pilates session is both a moment of relaxation and one of the best exercises for your spine and legs.<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Simply stand up straight and slowly roll your back until your hands touch the floor, remembering to tuck your chin in towards your neck.<\/li>\n\n\n\n<li>Then pull up with the same delicacy and repeat the exercise 5 times.<\/li>\n<\/ul>\n\n<p><strong>You&#8217;ll feel your vertebrae spring back into place with every move!<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>4. Spine Stretch Forward<\/strong><\/h2>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/03\/Spine-Stretch-Forward-1024x683.jpg\" alt=\"Spine Stretch Forward pilates exercises\" class=\"wp-image-4470\"\/><\/figure>\n\n<p><strong>Continue your private lesson at home.<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Sit on your mat with your legs stretched out in front of you.<\/li>\n\n\n\n<li>Stretch your arms parallel to your legs.<\/li>\n\n\n\n<li>As you inhale, arch your back, pushing your arms even further forward.<\/li>\n\n\n\n<li>Return to your initial position while exhaling and repeat this exercise 5 times.<\/li>\n<\/ul>\n\n<p><strong>You&#8217;ll strengthen the stability of your pelvis and lengthen the deep muscles of your legs.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>5. The Superman, a session to work your lumbar vertebrae<\/strong><\/h2>\n\n<p><strong>Let&#8217;s move on to your back and lumbar region. You&#8217;re bound to experience pain in these parts of your body.<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Still on your mat, lie on your stomach with your arms stretched out in front of you.<\/li>\n\n\n\n<li>Lift your chest, hands and legs off the ground.<\/li>\n\n\n\n<li>You have to hold it for <strong>10 seconds<\/strong>, remembering to sheathe well.<\/li>\n\n\n\n<li>Repeat this beginner&#8217;s Pilates exercise<strong> 5 times<\/strong>.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>6. Hip rotation<\/strong><\/h2>\n\n<p><strong>Pilates will also help you strengthen your balance.<\/strong><\/p>\n\n<p>Let&#8217;s take a look at an exercise that will help you work on your balance and is perfect for strengthening your feet and ankles.<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Stand with your hands on your hips.<\/li>\n\n\n\n<li>Raise your right leg until your knee is at hip level.<\/li>\n\n\n\n<li>Then exhale, stretching your leg backwards while moving your torso slightly forward.<\/li>\n\n\n\n<li>Repeat the movement 5 times for each leg.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>7. The buttock bridge or how to work your buttocks in just a few sessions<\/strong><\/h2>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/03\/pont-fessier-exercices-pilates-1024x683.jpeg\" alt=\"gluteal bridge pilates exercises\" class=\"wp-image-4472\"\/><\/figure>\n\n<p><strong>If you want to firm up your buttocks, then this easy exercise is for you!<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back and fold your legs, keeping your arms at your sides.<\/li>\n\n\n\n<li>Keeping your shoulder blades firmly on the ground, lift your buttocks upwards and lower them gently back down, without ever making your buttocks touch the ground!<\/li>\n<\/ul>\n\n<p><strong>The buttock bridge is an excellent way to improve your back silhouette.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>8. Arm circles: more difficult than it looks<\/strong><\/h2>\n\n<p><strong>Here&#8217;s a simple, gentle exercise that&#8217;s perfect for relieving tension in your shoulders and neck.<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Stand and raise your arms to shoulder height.<\/li>\n\n\n\n<li>Lower them gently and make circles around your body.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>9. The chair or how to work the deep muscles of your buttocks<\/strong><\/h2>\n\n<p><strong>To continue improving your balance while working on your glutes and thighs, let&#8217;s sit down on an imaginary chair!<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>For the rest of the workout, stand with your feet parallel to each other and reach forward with your arms.<\/li>\n\n\n\n<li>Lower your pelvis backwards, keeping your back straight.<\/li>\n\n\n\n<li>Now that you&#8217;re on your imaginary chair, hold it for a few seconds and return to your initial position, breathing deeply.<\/li>\n\n\n\n<li>Repeat the exercise 5 times.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>10. The Hundred, a breathing exercise<\/strong><\/h2>\n\n<p>To bring your workout to a gentle close, practice a breathing exercise.<\/p>\n\n<p><strong>Controlled, healthy breathing is the key to good health and optimal exercise!<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/samysart.com\/en\/home-sports-training-7-tips\/\">\n  <strong>For this final home exercise<\/strong>\n<\/a>Stand in a comfortable position and inhale for 5 heartbeats, then exhale for another 5 heartbeats.<\/li>\n\n\n\n<li>Repeat this exercise 10 times.<\/li>\n<\/ul>\n\n<p><strong>A great way to end the session in total relaxation!<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><strong>To conclude<\/strong><\/h2>\n\n<p>As you&#8217;ve seen, Pilates is an <strong>excellent way of combining relaxation, muscle strengthening and eliminating the pain of bad posture<\/strong>.<\/p>\n\n<p>What&#8217;s more, all you need is a good exercise mat and a little time, and you can practice this activity in the comfort of your own home.<\/p>\n\n<p><a href=\"https:\/\/samysart.com\/en\/\"><strong>Are you looking for a personal trainer in Geneva to get you started with Pilates? Don&#8217;t hesitate to contact me!<\/strong><\/a><\/p>\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/02\/Coach-Samy-1024x576.jpg\" alt=\"samy sart corporate sports coach geneva\" class=\"wp-image-4337\" srcset=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/02\/Coach-Samy-1024x576.jpg 1024w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/02\/Coach-Samy-300x169.jpg 300w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/02\/Coach-Samy-768x432.jpg 768w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/02\/Coach-Samy-1536x864.jpg 1536w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/02\/Coach-Samy-18x10.jpg 18w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/02\/Coach-Samy.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>If you want to tone up while improving your posture, then Pilates is for you! This muscle-strengthening method is not only a great way of toning up your appearance, but also, and above all, excellent for your health. In addition to sculpting your figure, Pilates works your deep muscles and relieves a lot of pain [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4721,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>10 beginner exercises to get you started in Pilates<\/title>\n<meta name=\"description\" content=\"Want to take up Pilates? Discover 10 pilates exercises for beginners by Samy SART, sports coach Geneva\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/personalsportcoach.ch\/en\/10-beginner-exercises-to-get-you-started-in-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 beginner exercises to get you started in Pilates\" \/>\n<meta property=\"og:description\" content=\"Want to take up Pilates? 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