10 Basic Pilates Exercises A Step By Step Guide

If you're looking to improve your strength, flexibility, and balance while also toning your muscles, Pilates is the perfect exercise for you. Here are 10 basic Pilates exercises that you can easily incorporate into your workout routine. Let's get started!

Table of Contents:

• The Hundred
• Roll Up
• Single Leg Circles
• Rolling Like a Ball
• Single Leg Stretch
• Double Leg Stretch
• Spine Stretch
• Swan Dive
• Plank
• Side Plank

Exercise 1: The Hundred

The Hundred is a classic Pilates exercise that targets your core muscles while also improving your circulation. Here's how to do it:

1. Lie down on your back with your knees bent and your feet flat on the floor.
2. Lift your head and shoulders off the ground and reach your arms straight out in front of you.
3. Pump your arms up and down while inhaling for five counts and exhaling for five counts.
4. Repeat for 10 sets, or 100 pumps.

Tip: Keep your abs engaged and your lower back pressed into the ground throughout the exercise.

Exercise 2: Roll Up

The Roll Up targets your abs, back, and hamstrings while also improving your flexibility. Here's how to do it:

1. Lie down on your back with your arms reaching overhead and your legs straight.
2. Slowly roll up one vertebra at a time until you're sitting up with your arms reaching towards your toes.
3. Slowly roll back down one vertebra at a time until you're lying flat on the ground again.
4. Repeat for 5-10 reps.

Tip: Keep your abs engaged and your shoulders away from your ears throughout the exercise.

Exercise 3: Single Leg Circles

Single Leg Circles strengthen your core and hip muscles while also improving your flexibility. Here's how to do it:

1. Lie down on your back with your arms by your sides and your legs straight.
2. Lift one leg up towards the ceiling and circle it clockwise for 5-10 reps.
3. Switch directions and circle the same leg counterclockwise for 5-10 reps.
4. Repeat with your other leg.

Tip: Keep your hips stable and your abs engaged throughout the exercise.

Exercise 4: Rolling Like a Ball

Rolling Like a Ball massages your spine while also strengthening your core and hip muscles. Here's how to do it:

1. Sit down with your knees bent and your feet flat on the floor.
2. Hug your knees to your chest and balance on your sit bones.
3. Roll backwards onto your shoulder blades and then roll back up to balance on your sit bones.
4. Repeat for 5-10 reps.

Tip: Keep your abs engaged and your shoulders away from your ears throughout the exercise.

Exercise 5: Single Leg Stretch

Single Leg Stretch targets your abs and hip flexors while also improving your flexibility. Here's how to do it:

1. Lie down on your back with your knees bent and your shins parallel to the ground.
2. Lift your head and shoulders off the ground and bring one knee towards your chest while extending the other leg straight out in front of you.
3. Switch legs and bring the other knee towards your chest while extending the first leg straight out in front of you.
4. Repeat for 5-10 reps on each leg.

Tip: Keep your abs engaged and your lower back pressed into the ground throughout the exercise.

Exercise 6: Double Leg Stretch

Double Leg Stretch targets your abs and hip flexors while also improving your flexibility. Here's how to do it:

1. Lie down on your back with your knees bent and your shins parallel to the ground.
2. Lift your head and shoulders off the ground and bring both knees towards your chest while reaching your arms around your shins.
3. Extend both legs straight out in front of you while reaching your arms straight out behind you.
4. Bring both arms and legs back to the starting position.
5. Repeat for 5-10 reps.

Tip: Keep your abs engaged and your lower back pressed into the ground throughout the exercise.

Exercise 7: Spine Stretch

Spine Stretch improves your flexibility and posture while also stretching your back and hamstrings. Here's how to do it:

1. Sit down with your legs straight out in front of you and your feet flexed.
2. Reach your arms straight out in front of you at shoulder height.
3. Slowly roll down through your spine as you reach towards your toes.
4. Roll back up through your spine to the starting position.
5. Repeat for 5-10 reps.

Tip: Keep your abs engaged and your shoulders away from your ears throughout the exercise.

Exercise 8: Swan Dive

Swan Dive strengthens your back muscles while also improving your posture and flexibility. Here's how to do it:

1. Lie down on your stomach with your hands by your shoulders and your elbows bent.
2. Lift your chest and head off the ground while reaching your arms straight out in front of you.
3. Lower back down to the starting position.
4. Repeat for 5-10 reps.

Tip: Keep your abs engaged and your shoulders away from your ears throughout the exercise.

Exercise 9: Plank

Plank strengthens your core and upper body while also improving your posture. Here's how to do it:

1. Start in a push-up position with your arms straight and your wrists directly under your shoulders.
2. Engage your abs and hold your body in a straight line from your head to your heels.
3. Hold for 30-60 seconds.

Tip: Keep your abs engaged and your shoulders away from your ears throughout the exercise.

Exercise 10: Side Plank

Side Plank strengthens your core and oblique muscles while also improving your balance. Here's how to do it:

1. Start in a plank position with your arms straight and your wrists directly under your shoulders.
2. Rotate your body to one side and lift your top arm towards the ceiling.
3. Stack your feet on top of each other and hold for 30-60 seconds.
4. Repeat on the other side.

Tip: Keep your abs engaged and your shoulders away from your ears throughout the exercise.

FAQs

What equipment do I need for Pilates?

All you need is a comfortable mat or towel and possibly a Pilates ball or resistance band for some exercises.

How often should I do Pilates?

It's recommended to do Pilates 2-3 times per week for optimal results.

Can Pilates help with back pain?

Yes, Pilates can help strengthen your core and improve your posture, which can alleviate back pain over time.

Pros and Cons of Pilates

Pros:

• Improves strength, flexibility, and balance
• Tones muscles without bulking them up
• Low-impact and easy on the joints
• Can be done