Pilates Concepts for Beginners
by Laurette Ryan
Pilates exercises are deceptively simple and yet also complex. When beginning this program of exercises, you may feel as though you’re not quite sure if you are doing them right. This is common. Some important things for you to remember are number one: make sure there isn’t any pain in your neck or back, tension in these areas suggest poor form, and number two: always opt for good form rather than more repetitions.
There are various preparatory exercises which can help the newbie (beginner) learn proper body mechanics before attempting the full Pilates repertoire. Although these may seem deceptively simple, you should try to perfect them in order to have a better workout with Pilates technique. Our societies mind-set is to often work harder and harder, to push beyond without regards to understanding our own challenges and truly surmounting them. We workout mind-less-ly. Pilates asks you to connect your mind and your body, as Joseph Pilates said “It is the mind that builds the body”. You will in Pilates class be asked to listen to the feedback coming from your physical body, and for many, this alone can be hard work .
One way to slow down and listen to your body is to coordinate the breath with the movement. On most Pilates exercises the rule for breathing is to inhale on extension, exhale on flexion and inhale on rotation. Using the breath properly facilitates each movement. Breath can move the movement. Don’t be afraid to breath deeply, expanding though the ribcage, but keeping the navel pulled to the spine. Try to fill and empty the lungs completely while moving through the exercises. You will find this actually helps you perform the exercises with more ease.
Joseph Pilates in his writings advises you to perfect each movement/exercise before moving on to the next. So do not feel rushed or as though you should complete every exercise, some exercises will not work for every “body”. In your first Mat class you may only feel you have done 10-25% correctly, this is normal. You may not be sure you like it….my rule: you should take 3 mat classes before giving up. It takes at least 3 classes for your body and mind to start to “get it.”
The benefits of Pilates are worth it! Besides looking younger, taller and more fit, you will experience an ease of movement and being-in your body which is hard to describe. Your low back pain will be gone, you’ll regain flexibility,you will have more energy and a feeling of relaxation and confidence. Pilates is the fountain of youth, so start slow, keep at it and communicate with your teacher for the best experience!
Laurette Ryan
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September 15th, 2009 at 3:53 pm
Pilates is a great workout.
I love doing it.
October 17th, 2009 at 8:59 pm
I’m so pleased to find another fellow blogging pilates instructor! Great Post. I’ve linked you on my brand new blog: havyourcake.blogspot.com
April 9th, 2010 at 12:12 pm
I LOVE Pilates. I am new to the practice and I must say, I feel so much healthier and have far fewer aches and pains in my body. There is so much value in striving to perfect each movement before moving on to the next. The “simplicity” of Pilates is a myth. After months of training, my muscles have shaped and shifted for the better. I am stronger and even have more energy! If anyone lives on the Upper East Side, I recommend Mind Your Body Pilates. They have great classes and the instructors are so knowledgeable and know how to cater to your individual needs. Visit http://www.mindyourbodyfitness if you have the chance!
May 7th, 2010 at 9:54 pm
Different from aerobic or fitness which is only promises weight loss and flat stomach, pilates aim people to get perfect body toning and ideal posture.
very nice post. i like it
June 4th, 2010 at 1:32 pm
I really like doing pilates at home Home Pilates Although its always best to start in classes.
August 20th, 2010 at 12:37 am
The research paper entitled, “Pilates as an Aid to Physical Rehabilitation” published last 2006 showed that Pilates to be a great option for rehabilitation after knee injury, hip replacement or hip injury. That is why i love doing Pilates exercise.
August 22nd, 2010 at 3:19 pm
Hi Laurette,
I really like how you’ve included the breathing recommendation in here, a lot of the harder positions in pilates become more manageable if you’re focused on keeping oxygen going in and out. I also like who you explain that it takes time for your mind and body to ‘adapt’ to pilates, which is true of almost anything. This is a great article for those just beginning their pilates workout! Great stuff!
- Jack Bronson | Workout without Weights
August 30th, 2010 at 9:48 pm
I have been working out with weights and running on a treadmill at my gym for years. I even became a personal trainer and a gym owner. However, over the past 2 years I added in Pilates to my work out regimen and I can’t believe how amazing I feel. I recommend all my weight lifting clients to also do Pilates because it truly does help with over all fitness. I can’t believe how efficient and flexible my body has become after adding in Pilates.
September 3rd, 2010 at 9:04 am
This is true, pilates can be difficult at first because it’s all about technique. With a little practice however, it proves a great workout.
October 20th, 2010 at 10:46 pm
So many people are caught up in the repetitions and think “I just need to do 5 more, 4 more….”
But you’re right on in that it’s the form that is what truly matters.
Great post!
October 22nd, 2010 at 9:33 am
It’s great to see so many expert pilates blogs on the Internet – I love reading about new ideas for exercises I can use either in class, or in the office sat at my desk in some cases.
December 9th, 2010 at 12:27 am
It’s interesting and informative.
March 13th, 2011 at 9:16 am
Pilates is definitely underrated and this post is very useful — especially the part about prepping people to only feel like they got 25% or so out of the class, I hate that feeling
.
Good stuff.
April 1st, 2011 at 9:48 am
As a Pilates teacher, I find that the issue of the movements looking deceptively simple comes up a lot. Many people don’t seem to understand the differences between Pilates and a traditional workout. Great information.
April 19th, 2011 at 1:25 am
Thanks Laurette Ryan. I am looking for Pilates exercise from long time. This blog is useful for me to explaining about Pilates.
May 17th, 2011 at 12:41 am
I love this exercise, I was reading one health magazine and what I found that Pilates exercises help to improve concentration and make person mentally strong..amazing facts…
June 14th, 2011 at 11:03 am
Thanks for the pictures. Its a great help when I work out at home and want to try something new.
July 16th, 2011 at 5:28 pm
Thanks for this great post, will pass it on to my students. It’s good to be reminded of the basics!
August 22nd, 2011 at 11:47 am
I recently got into doing some pilates and yoga. I use a self guided mat i bought from http://www.trainerbrands.com , just wondering peoples opinion on the printed mats as a work out tool??