Pilates Class For Basic Pilate Exercises for BeginnersPosted by md health on February 29th, 2020 Pilates are a great way to keep fit for normal people. If you are recuperating from surgery or injury then pilates help you get back into shape. It is a good idea to join pilates class where you have a trainer to examine you and custom design a program to get you back into shape or improve your flexibility, core strength and posture. In any case you will start at the basic level before you can go on to intermediate and advanced levels. It may be a good idea to know what is involved in the basics and try them at home before you start your classes. Before you join the pilates class Pilates hinge around your abdominal stabilising muscles known as the transversus abdominis and the pelvic floor. Keeping the spine in a straight, neutral position is important. The exercises will revolve around these two important points. Attaining the neutral spine position Whether you sit, lie down or stand, your goal will be to attain a neutral spine position. Visualize yourself as a cross. Your hands and shoulders form the horizontal axis and your head to spine to legs form the vertical axis. These should be at right angles to each other. You can close your eyes and visualise it. Attain the neutral spine position by:
When you lie flat on your back maintain the upper torso layout. Likewise when you kneel, keep head, chin, shoulders and spine aligned. The transversus abdominis This muscle keeps your lower back and pelvis stabilised and contributes to core stability and strength. Before you start pilates classes you can train your transversus abdominis at home this way.
Pelvic floor The third important thing to do is to know your pelvic floor muscles and activate the floor. The pelvic floor muscles sit at the base of the abdomen and control bladder and bowel movements while also stabilising the lower back. Activate and strengthen your pelvic floor this way:
Basic pilates Before you join pilates class you can practise the above spine, TA and pelvic floor positions and then try these basic exercises:
When you do these basic pilates exercises do pay attention to your TA and pelvic floor muscles and draw them in. Do these at home and then when you start pilates class it will be easier for you and the trainer to help you advance quickly to higher levels with corresponding benefits. Like it? Share it! |