Beginner Pilates

 

Beginner Pilates Exercises

 

Below each video, you will find instructions on how to complete the exercise 

These are all exercises that you can try from the comfort of your own home. If any equipment is needed, it will be listed below. For each exercise try to do 10 repetitions on each side. 

Double Leg Stretch - Level 1

How to perform the double leg stretch at level 1:

  1.  INHALE to prepare
  2. EXHALE and float both arms up to 90 degrees, placing hands directly above the shoulders, palms facing away from you. INHALE and hold this position.
  3. EXHALE, lowering arms overhead. Simultaneously slide one heel down the mat away from you
  4. INHALE and circle the arms in a 'D' shape, finishing with the hands back above the shoulders
  5. Repeat on the opposite leg. 

One Leg Stretch - Level 2

How to perform the one leg stretch at level 2: 

  1. INHALE to prepare
  2. EXHALE and float one leg into table top position. INHALE and hold this position.
  3. EXHALE and extend the leg forwards and upwards in a diagonal line, until the thighs are parallel.
  4. INHALE and fold the leg back into tabletop position
  5. EXHALE and lower the leg back down to the mat to resume the starting position. 
  6. Repeat on the opposite side

Shoulder Bridge - Level 1

How to perform the shoulder bridge at level 1: 

For this exercise, you should remove your head cushion, and walk your feet an inch closer towards your sit bones. You can choose to squeeze a cushion (or a small ball-like is shown in the video) between your thighs.

  1. INHALE to prepare
  2. EXHALE and gently roll the lower back into the mat. Lift the tailbone upwards towards the ceiling and continue to peel your spine off the mat, bone by bone until you are resting on your shoulder blades. 
  3. INHALE and hold the shoulder bridge position
  4. EXHALE and lower the shoulder bridge by drawing the breastbone down towards the mat, continuing to peel your spine back down bone by bone until the tailbone connects with the mat and the spine returns to neutral.

Clam - Level 1

How to perform the clam at level 1:

  1. Starting in side-lying with the underneath arm outstretched. You can place a cushion in between this arm and your head for comfort. The knees should be bent in front, however keeping heels in a straight line with the hips and shoulders. Draw the top hip away from you slightly, to create a small space between your waist and the mat. 
  2. INHALE to prepare
  3. EXHALE and lift the top knee upwards, keeping the feet together and hips facing forwards
  4. INHALE and lower the top knee back down. 
  5. Repeat 10 times and then switch to do the same on the opposite side. 

Swimming - Level 3

How to perform swimming at level 3: 

  1. Rest your forehead on a folded towel or small cushion, with your arms outstretched in front of you
  2. INHALE to prepare 
  3. EXHALE and reach your left arm and right leg upwards and away from your body, allowing them to hover off the mat. 
  4. INHALE and lower the arm and leg back down to the mat. 
  5. Repeat with the opposite arm and leg.