Pilates is a form of exercise that is accessible to everyone, whether you are a starter or a regular exerciser and also regardless of size, age, gender, or ability. Pilates focuses on improving strength and stability in a sustainable and effective manner – and it’s simple to begin at home. In this article safa fitness club expert certified trainers discussed about how to get started with a pilates workout?
You’ve probably heard of Pilates, but there’s some confusion about what it is and how it differs from other forms of exercise, such as yoga. Pilates is an exercise style that can be done as a stand-alone workout or in combination with other workouts.
When you begin, you’ll want to understand why you should practice Pilates, the many forms of Pilates, and what you should know before your first Pilates session.
What are Pilates?
Joseph Pilates invented Pilates as a kind of exercise in the early 20th century. It is a low-impact, full-body workout that focuses on muscular development and toning, flexibility and balance improvement, and relaxation and stress alleviation.
Pilates workouts are primarily composed of regulated movements emphasizing appropriate alignment, breathing, and core strength. Many exercises are done on a mat using body weight as resistance, while others employ specialist equipment, such as the Pilates reformer, which provides additional resistance and support.
Pilates is popular among athletes, dancers, and fitness aficionados, and it is frequently employed as a type of physical therapy or rehabilitation. It is adaptable to a wide range of fitness levels and talents, making it widely available.
How Often, How Long, and How do get Started with Pilates?
You can do Pilates every day but you don’t need to do it every week if you are a beginner.
How Often
Experts suggest starting with one or two Pilates exercises a week.
Consider these as supplements to other aerobic and strength-training routines you can undertake during the week for a well-rounded exercise regimen, according to Milton. Pilates will supplement these other workouts but does not qualify as a strength-training or aerobic exercise because it generally does not involve enough resistance or elevate your heart rate sufficiently.
How Long
The length of the session is determined by your starting point. “If this is your first time attempting Pilates, I would recommend starting with at least 20 minutes and gradually increasing as you grow more familiar and comfortable with the framework of courses,” says Bianca Melas, a Pilates instructor with AloMoves in Sydney.
According to Milton, your efforts should begin to pay off within two months. “When you first start, there’s a lot of neuromuscular instruction — that is, educating the nerves to activate the proper muscles,” Milton explains. “You can see gains in six to eight weeks if you do it consistently about one or two times a week.“
How to Get Started with Pilates
To answer how to get started with a pilates workout, safa fitness club have some tips you can take as a beginner who starts it for the first time.
Find a Certified Pilates Instructor:
Start with Beginner Classes:
Dress Comfortably:
Bring a Mat:
Emphasize on Appropriate Technique:
In Pilates, proper technique is essential. Pay close attention to your instructor and concentrate on performing each exercise with precision and control. This will assist you in avoiding injury and getting the most out of your Pilates exercise.n
Maintain Consistency:
Get Some Equipment:
Pilates does not require any equipment other than an exercise mat. Yet, various items of equipment can make motions more difficult or easier for you in the beginning.
The following are some useful and inexpensive pieces of equipment to have on hand for your mat Pilates routine:
- Yoga mat
- Dumbbells or hand weights
- Resistance band
- Chair
- Small towel or slider
- Towel
- Skipping rope
- Ankle weights
Remember that Pilates is a low-impact exercise that can be adjusted to a variety of fitness levels and abilities. You may begin to reap the various benefits of this popular training strategy with a little attention and practice.
Difference Between Pilates and Yoga
The distinction between Yoga and Pilates is not always clear. The key thing they have in common is that they are both low-intensity, low-impact, and accessible to everybody – all you need is your body weight and a mat.
While many exercises are similar, one key difference is that yoga is typically a meditative and spiritual practice that unites the body and mind while enhancing relaxation. Yoga also places a higher emphasis on stretching and flexibility.
Pilates has historically placed a stronger emphasis on rehabilitation. For people who have recently been injured, it may be a safer alternative to begin with than yoga. It also focuses more on core strength.
There are faster-paced modern iterations of both Pilates and yoga. Beginners in all of these techniques should begin with slower, more focused motions to gain strength and stability.
Some Pilates Exercises For Beginners
Before getting started with a Pilates Workout there are some famous and more beneficial Pilates exercises you should know:
1. Glute Bridges
Glute bridges are a popular Pilates exercise that works the glutes, hamstrings, and lower back muscles. Follow these steps for Glute bridges:
- Lay on your back on a mat, knees bent, and feet flat on the floor.
- Put your arms by your sides, palms facing down.
- Press your lower back into the mat by engaging your core muscles.
- Lift your hips off the mat gradually until your body is in a straight line from your shoulders to your knees.
- At the height of the exercise, squeeze your glutes, then slowly lower your hips back down to the mat.
- Repeat for 10-15 reps, then rest for 30 seconds before beginning the next set.
been shown to start reducing anxiety and insomnia, as well as risk factors for falls, fractures, and lifestyle diseases.
2. Rolling Like a Ball
A fundamental Pilates practice for strengthening the core, soothing the spine, and improving balance and coordination is rolling like a ball. It’s one of the most entertaining when get started with a pilates workout. Here’s how to roll around like a ball:
- Sit on a mat, knees bent, and feet flat on the floor.
- Wrap your arms around your shins, just above your ankles, and raise your feet off the mat, balancing on your sitting bones.
- Rock back and forth, first onto your upper back and shoulders, then back onto your sitting bones.
- Control the movement and keep your balance by using your core muscles.
- Roll back and forth for 6-10 times before rolling all the way up to a sitting posture.
3. Pelvic Crunch
Pelvic crunches are a Pilates exercise that targets the lower abs and pelvic floor muscles. Here is how to do pelvic crunches:
- Lay on your back on a mat, knees bent, and feet flat on the floor.
- Position your hands behind your head, elbows pointed out to the sides.
- Contract your core muscles and tilt your pelvis to force your lower back into the mat.
- Curl your upper body towards your knees by lifting your head, neck, and shoulders off the mat.
- Maintain the crunch for a few seconds before lowering your head and shoulders to the mat.
- Repeat for 10-15 reps, then rest for 30 Seconds before beginning the next set.
4. High Plank
While the high plank is not a standard Pilates exercise, it is a popular one that is frequently incorporated when get started with a pilates workout course due to its capacity to strengthen the core, shoulders, arms, and legs. Here is how to do a high plank:
- Begin on your hands and knees on a mat, with your wrists directly beneath your shoulders and your knees directly beneath your hips.
- Step your feet back one at a time, forming a straight line from your head to your heels.
- To keep your shoulders away from your ears, engage your core muscles, clench your glutes, and press through your hands.
- Maintain the plank position for 10-15 seconds, breathing deeply and evenly.
- Drop your knees back to the mat to exit the pose.
5. The Hundered
The Hundered is a traditional Pilates exercise that works the core while also improving circulation and respiration. The Hundred is performed as follows:
- Lay on your back on a mat, knees bent, and feet flat on the floor.
- Engage your core muscles and lift your head, neck, and shoulders off the mat.
- Extend your legs at a 45-degree angle, lifting your feet off the surface.
- Hold your arms out straight in front of you, parallel to the floor, palms down.
- Pump your arms up and down for roughly six inches, inhaling for five counts and exhaling for five counts.
- Pump your arms for another 10 sets, for a total of 100 pumps.
Location: 5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact: 0311-5156949
Website: Safa Fitness Club
Facebook: safafitnessclub
