Pilates Exercises Method

Pilates mat exercises are set of routines that can be performed using a Pilates mat. As a beginner in pilates, you have to understand that you must first learn how to stabilize your body before you can do complicated pilates. When you stabilize the body before executing any moves, you are in a way warming it up and protecting it from any injury.

Stabilizing the body also means that you have to perform basic pilates mat exercises which can go a long way in strengthening your body and developing control. There are some basic pilates mat exercises that you learn well in order to gain the full benefits of a pilates program for beginners. Never underestimate pilates mat exercises thinking that they are easy, in fact, they can really be challenging for beginners.

Now, get that pilates mat and peform the following routines:

Spine to Mat – This is very necessary and highly important. Start by lying on your back. Try to raise your legs in the air with your toes reaching for the ceiling. You would notice that your back’s vertebra is sinking to the floor as your spine elongates. Slightly lower your legs to the floor and if you noticed that your back started to arch up, then your abs are not yet strong. This is a simple way but easy way to check if your back is already strong.

Spine peeled off from the mat – Since you now know how to anchor your spine to the mat, it’s time to peel it off from the mat. Lie on your back with knees bent and feet flat on the floor.This is known as the neutral position. Put your hands on the back of your head with your arms to the sides.

Inhale through the nose and gradually raise your back lifting the pubic bone. Hold for two seconds then exhale as you slowly bring down your back to the floor. Feel each vertebra on your back as it touches the floor. Inhale slowly. Perform three times.

It is highly recommended that you perform the given basic pilates mat exercises as some sort of a warm-up. Placing your body in a neutral position assists in correctly aligning your vertebra so you can safely proceed with other routines later on.