The Top 5 Pilates Exercises to Get You Started !

These quick exercises will help you get started in Pilates. Even if you have never done Pilates before you will quickly pick up and feel the benefit of these Pilates strengthening methods in no time. 

Respiration 

Although simple - if you breathe properly, you will find it easy to relax and provide adequate oxygen to your muscles. You notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is an important part of all Pilates exercises. Just breathe through your nose for a count of five and exhaling through your mouth for a count of five with his silence. Make the breaths into short, rhythmic bursts - in, in, in, in, in and shut, shut, shut up, shut up, shut up. Never rush your breathing and do not go too far, to the point that you feel dizzy and fall.

Toe Lifts 

This will help the principal balance. work the basic balance in harmony with the alignment of the feet support the entire body. You will be surprised by the amount of force the fingers need to trim your body. This movement strengthens the muscles at the top of your feet and increases blood flow to the toes. Poor circulation in the feet can cause muscle stiffness and problems that affect the rest of your body.

This is a very simple Pilates exercise designed to improve circulation and increase awareness of balance.
Start by standing with your feet together with your inline body. Keep your head upright and keep your arms resting at your side. Start simply by raising the toes of the right foot slowly up and then down again. To do this a couple of times alternating feet.

Then lift the toes of both feet at the same time pressing the metatarsal bones at the base of the toes firmly and evenly on the floor.

** Remember - Do not put your feet inward or outward while performing this Pilates exercise. And do not lean back as you lift **
You should inhale as you lift and exhale as you lower your fingers. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.

Flicks with a spoon

This Pilates exercise improves blood circulation in the arms and hands. The increased blood flow in the fingers can eliminate toxins and reduce arthritis or stiffness in the joints. It is also a good session forearm workout and is excellent for relieving sore elbows.

Start by standing with your feet together with your inline body. Keep your hands in front of you below your waist and tighten loose fists by rolling the fingers with the thumb on top. In this   Pilates exercise, the arms should always be fully extended while moving in a circular motion into six main positions.

1. Below and to the front. Hands inward.

2. Raised in the shoulders and forehead. Hands inward

3. Reproduction upwardly. Hands inward.

4. Lying on the side. Raise your hand.

5. Up to 45 degrees. Hands down.

6. Decrease side. Hands inward.

The idea is difficult finger touching permanently open in any position. Is eight films while holding in position 1 and four movies while moving to position 2. Is eight movies while remaining in position two and four films that move in position 3. Continue this pattern.

** Remember - Keep your wrists still and your arms straight **

The Hundred

This is a classic Pilates exercise so named because it requires a score of 100 to complete. This Pilates exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or carpet. He lifts his legs to vertical and waving or by pressing the arm up and down in small movements.

1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down beside him.

2. Tighten your abdominal muscles so that the head, neck and shoulders off the floor. Keep your tight throughout the Pilates exercise tight abs. Stretch your arms forward toward your toes and start pressing up and down a distance of about 15 cm. Stay in this position for a count of 20.

3. Slowly lift your legs to a 90 degree angle with your body. Continue pumping for 20 additional account.

4. Slowly extend your legs toward the ceiling and keep pumping for 20 counts.

5. Begin to lower your legs to 45 degrees diagonally across your torso and keep pumping for 20 counts.

6. Keep your legs straight and as close to reduce the ground without moving the spine on the floor and keep pumping for 20 counts.

7. Head to the ground. Release your arms, bend your knees and place your feet on the ground.

Diamond Roll-up

This Pilates exercise works your abdominal and improves flexibility of the spine. There is a floor Pilates exercise or treadmill and involves the upper body while extending your arms.

1. Lie down with your legs in the diamond position. Keep your back flat on the floor and arms flat on the floor above your head. The diamond position is when you point your toes and put your legs in diamond shape with your knees on the sides.

2. Raise your arms to the ceiling and slowly start rolling or peeling your upper body on the floor of the head down.

3. Keep peeling and extend your legs forward, keeping your toes pointed.

4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and keep your arms directly around your ears.

5. Start driving to the ground by pulling its legs in the position of the diamond. Your arms should start to point to the ceiling.

6. Finish in the starting position of the spine on the floor, hands on head and legs in the diamond position.

** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Do not straighten the spine as you roll. If you feel tension or discomfort, hold your thighs until you are stronger. **

This is the best 5 Pilates exercise to Get You Started! so enjoy it!