Simple Beginners Pilates Moves For Home Practice


Going to a Pilates class is a great experience, but you need to stay at home for sure. Pilates class involves you paying money that you might want to save for other things right now. Luckily, there are so many ways to do Pilates at home right now.

The moves are easy to follow and are perfect when you don’t have the time, money and flexibility. The movements below focus primarily on your core to condition your body and build stronger, more sculpted muscles without any excess bulk. Grab a mat and begin!

Ab Scoop

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The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down. Precision in this type of scoop is one of the secrets of Pilates. This move focuses on Abdominals—especially the six-pack or Rectus Abdominis.

The Hundred

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Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up—don’t let your neck and shoulders do all the work. It also focuses on abdominal by controlling your inhale-exhale.

The Roll-Up

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Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat. Pilates is about control, and this is where you build that control. Do it slowly until you can roll up your body perfectly without any pain.

One Leg Circle

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The abdominals keep the pelvis stable as the leg moves. No rocking and rolling! Be sure to use your full range of motion without losing control. This move is not only focused on abdominal but also thighs and hip flexors.

Swan Prep

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Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates. This is an everyday move. Simple move but give your back better than before.

Open Leg Balance

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Use your abdominals and back muscles to control the pose. Try to work with the straightest arms and legs possible. If it doesn’t work at first, keep practicing.

Pilates can be done by man, woman, young or old. No matter your age or physical ability, you can do Pilates. There are thousands of possible exercises and modifications, so it can be adapted to fit an individual’s needs from the absolute beginner to the seasoned athlete.


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