This list of beginner exercises is designed help you build familiarity with Pilates mat exercises. These exercises develop the core strength, stability, and flexibility that Pilates is famous for.
To help you build a balanced routine, I have noted the muscular focus for each exercise. Please keep in mind that all Pilates exercises engage the core abdominal muscles.
There are modification notes in the full instructions for each exercise. You may want to review the Pilates Fundamentals and the Pilates Exercise Modification Tips before you begin.
11. Mermaid
by Peter Kramer, courtesy of Kolesar Studios(c)2006
Muscular focus: side stretch
Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
12. Swan Prep
courtesy of Peak Pilates
Muscular focus: back extensors, abdominal stretch
Tips: Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates.
Tips: Swan provides a wonderful counter stretch to the many forward flexion exercises that we do in Pilates.
13. Wall Roll Down
(c)2007, Marguerite Ogle
Muscular focus: abdominals, back and hamstring stretch
Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life.
Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life.
