Pilates is a wonderful workout for toning the entire body. All the workouts in Pilates begin with a neutral spine position. For this, one needs to lie down on the back with the legs placed at a hip distance apart. The arms need to be placed by the sides facing down. When the hip and pubic bones lie on the same plane, then the position is said to be a neutral spine position. The lower back must arch a little. Try out the following Pilates workouts which are ideal for beginners.
- Start on all fours with your hands placed underneath your shoulders.
- The knees need to be placed underneath the hips.
- Maintain the neutral spine position and imagine having two glasses of water placed on your hips and shoulders.
- Inhale and then exhale without spilling the water.
- Bring your left arm forward slowly and your right leg behind you.
- Inhale slowly and reach out further.
- Exhale and return back to the original position.
- Switch the sides and repeat the entire process. This works significantly on the abdominal muscles.
- Lie on your back and place your feet on the ground.
- Place your arms by the side and face your palms down.
- Inhale and exhale slowly by rolling your pelvis.
- Lift your spine slowly peeling your vertebrate off the ground.
- Form a diagonal with the hips, knees and shoulders. Pause and then inhale.
- Never reverse the steps by rolling down through the middle.
- Don’t pop your ribs and don’t overextend your lower back. This workout strengthens your spine and works on your hamstrings and glutes.
- Lie on your stomach with your arms bent and hands aligned with your shoulders.
- Place your legs hip width apart and find your neutral spine.
- Inhale and draw your shoulders towards your spine.
- Extend your neck backwards and exhale extending the elbow joint by lifting it up.
- Inhale and pause this lengthening your chest.
- Lengthen and exhale as you lower. This workout helps in strengthening your back muscles.
- Lower to all fours position with your hands underneath your shoulders and with your knees beneath your hips.
- Bring your feet and knees together and tuck your toes under to make sure you have maintained a neutral spine position.
- Inhale and then exhale by lifting your knees off the ground.
- Inhale slowly and then, pause for a while. Lower your knees to the ground and exhale slowly.
- Maintain your elbows slightly bent and don’t sink the shoulder blades during this workout. This helps in strengthening your chest muscles and abdominals.