Pilates Class For Basic Pilate Exercises for Beginners

Posted 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:

• Holding shoulders straight and slightly bent down, not forward
• Keeping upper back straight, aligned with the neck and head with the chin tucked in a bit
• Tilting pelvis forward and backward without moving ribcage.

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.

• Lie flat with a neutral spine position and drawn in the portion of your stomach below the abdomen. Draw it in and up.
• Breathe in a normal way, keeping the ribcage relaxed.
• Hold, release, repeat. 

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:

• Lie down on your back, legs spread a little bit.
• Contract the perineum portion and portion above it and lift them upwards.
• Breathe normally.
• Hold for a few seconds and release. Repeat.
• Next, activate pelvic floor and transversus abdominis at the same time. 

Basic pilates

Before you join pilates class you can practise the above spine, TA and pelvic floor positions and then try these basic exercises:

• Lie flat on the floor, arms by your side, spine neutral.
• Draw up one leg, heel flat on the floor. Stretch it out again.
• Draw in the other leg.
• Alternate 10 times.
• Next, raise both knees, heels flat on the floor and then move one leg to one side. Alternate legs. Do this 10 times.
• Next, practise leg lifts by adopting the same posture. This time, keep one knee raised, heel flat on the floor and then raise the other leg in the air, bring it towards your chest and then stretch it straight out.

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.