Pilates is a fantastic way to build strength, improve flexibility, and find balance in your body and mind. Moreover,it offers a low-impact yet highly effective workout suitable for all fitness levels. Whether you’re new to Pilates or looking for a refresher, here are five simple yet effective moves to help kickstart your journey.
The Hundred – The Famous Pilates Moves
- What it’s for: Strengthening your core and increasing stamina.
- How to do it:
- Lie on your back with your legs raised to a tabletop position.
- Lift your head, neck, and shoulders off the mat.
- Extend your arms and pump them up and down while inhaling for 5 counts and exhaling for 5 counts.
- Repeat until you reach 100 pumps.
Roll-up
- What it’s for: Improving flexibility in your spine.
- How to do it:
- Lie flat on your back with your legs extended and arms overhead.
- Slowly roll up, reaching for your toes.
- Roll back down with control, one vertebra at a time.
Pilates Moves – Single Leg Stretch
- What it’s for: Strengthening your core and stretching your hamstrings.
- How to do it:
- Lie on your back with both legs in a tabletop position.
- Hug one knee into your chest while extending the other leg.
- Switch legs and repeat for 10 reps on each side.
Plank to Downward Dog
- What it’s for: Building core and shoulder strength while stretching your back.
- How to do it:
- Start in a plank position with hands under shoulders.
- Push back into a downward dog, keeping your core engaged.
- Return to plank. Repeat 8–10 times.
Spine Stretch Forward
- What it’s for: Stretching your back and hamstrings.
- How to do it:
- Sit tall with your legs extended and feet flexed.
- Reach forward as if you’re going over a beach ball.
- Slowly return to an upright position.
Start your Pilates journey with these 5 beginner-friendly moves designed to strengthen your core, improve flexibility, and boost overall body awareness. Perfect for building a strong foundation in Pilates!
