Basic Pilates movements for beginners

Some people are still very familiar with Pilates. Of course Pilates is also a very good exercise, and doing Pilates is very beneficial to us, such as training small muscle groups, emphasizing the control of core muscle groups, etc. So, what are the basic Pilates movements for beginners? Let’s take a look at the basic Pilates movements.

1. Legs around

1. Lying flat on the mat with your arms on the side of your body. First raise one leg upwards, the other straight or bends on the ground, tighten the abdomen, and the waist is close to the ground. When inhaling, use the upward raised legs to draw circles, and the direction is smooth and reverse. When exhaling, return to the starting point and stop the movement . Do this in this direction 4 to 6 times, then change the direction and then 4 to 6 times.

Tip: Do not surround the legs during the process, and keep the hips and hips still.

2. Single-leg movement

Release the upper body, shoulders off the ground, left leg straighten, right leg bend. Hold the ankles on the outer side of the right leg, hold the knees on the inner side, breathe 1 time. Change the legs and repeat the movement. In this way, exchange the left and right sides 8 to 10 times.

Tip: Do not relax the upper body during the whole process, and the upper back should be off the ground.

3. Leg movement

Release the upper body, hold the knees to the chest, and tighten the body. Afterwards, hug your knees with both hands, inhale, and stretch your body. While breathing, retract your body back to a tight state. Repeat 6 to 10 times.

Tip: During the movement, the upper body should remain unchanged, and the shoulders should leave the ground. When opening the body, both arms should be from the front to the upper. When retracting, retract from the side and hug the knees.

4. Side movement

Lying sideways, let your head, shoulders, and hips be in a straight line. Retract your legs slightly forward, push the toes of your left leg to the ground, lift the heels, lift the right leg to the same height as your hips, inhale and stretch your right leg back, clamp your hips, and kick forward twice when exhale. Change your legs and repeat. Do 6 to 8 times on both sides.

Tip: During the movement, relax your shoulders, go up. The body cannot relax.

5. Whole body movements

The position of the hands and feet is fixed, the legs are bent, the left leg is in front and the right leg is behind. When inhaling, support the body with one arm. At this time, the whole body is straightened into a line and slowly falls down when exhaling. Legs are changed. Do 4 to 5 times each.

Tip: The movement is slow and the control is strong. If you have difficulties when completing, you can support the elbow joints on the ground.

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