Barre Teacher Training

Basic Pilates Moves for Beginners

Pilates moves for beginners

Pilates workouts are a great way to start developing a strong core. Pilates can be practiced by people of all fitness levels, including those recovering from some injuries. When you are starting to practice Pilates, it’s good to focus on some basic mat exercises to get familiar with Pilates techniques and poses.

The following are some of the basic exercises that are well-suited to Pilates beginners. Each exercise works some part of the core (abs), and many work other muscle groups as well. Pay close attention to the details of each move, as correct form and posture is important. Muscles will not be worked effectively if correct form and posture are not used, and injury could result from improper form as well.

Basic Move #1: The Hundred

This classic Pilates exercise works all of the abdominals, the lungs, and the arms and legs to some extent. It is a challenging exercise, but can be modified for beginners by raising the legs higher, which lessens the intensity, or even putting the legs in a ‘table top’ position.

Basic Move #2: Pelvic Bridge or Curl

This move works the abdominal muscles that support the lower back. People with lower back pain can benefit greatly from this basic exercise which can realign the back and abdominal muscles. The bridge stabilizes the core, strengthens the butt, and also strengthens the back of the legs. This exercise is often used by physical therapists to safely strengthen a weak or injured back. This exercise should be done slowly and you should be able to see your knees even at the high point of the exercise.

Basic Move #3: Plank

The plank has become a very famous exercise for just about any kind of workout, but has always been a staple exercise in Pilates. This exercise works the back extensors, abdominals, shoulders and arms. Unlike a push-up, which it seems to resemble, the plank does not put a lot of pressure on the upper body. It is more about the positioning than about using the body for resistance.

Basic Move #4: Saw

This exercise works the hamstrings, inner thighs, oblique abdominals, and stretches the back. The key to this exercise is to keep hips stabilized and level as you turn to each side. Be sure to exhale as you reach.

Although many websites provide detailed, step-by-step directions for performing these moves, the importance of correct form makes working with an experienced instructor an important part of learning Pilates. Pilates Sports Center offers many classes for beginners at all of their various locations to give everyone a firm foundation for the correct practice of this beneficial form of exercise.

Staying Fit On Either Side of 50 with Kelly DiMeo!

Staying Fit!

We recently caught up with busy PSC Instructor, Kelly DiMeo and wanted to do a quick Q and A session with her. It’s not easy to sit down with Kelly as she’s a pretty busy trainer and person in general, but her sunny and smiley disposition always puts everyone here at Keep Reading »

How To Increase Revenue In Your Pilates Studio

During off-peak times, or usually in the early afternoon until the late afternoon, Pilates studios and fitness studios in general get very quiet. It’s the nature of the fitness business, after all, most people have jobs and businesses to attend to, so the mid-day blues are all a part of how business ebbs and flows… Keep Reading »

What is Body Awareness and Why Do I Need It?

The benefits of Pilates are numerous. It works the core muscles of the body, improving posture, strength and flexibility. It also improves breathing and centers the body, which can relieve stress and release tension. Pilates helps all the parts of the body to work together in balance, rather than some being stronger and others weaker…. Keep Reading »

5 Reasons Pilates is Great During Pregnancy

Pilates

Pilates is a great method of exercise for every fitness level from beginner to advanced. Pilates works the core muscles of the body to strengthen it so it functions better and is healthier. For practitioners of Pilates, pregnancy is a time when it may seem like continuing this type of workout isn’t a possibility.

In reality,… Keep Reading »

What Does it Take to Become a Pilates Teacher?

Becoming a certified Pilates teacher is no easy task, but it is achievable for those with a passion to help others become more fit using the principles created by Joseph Pilates. Let’s explore the characteristics and skills necessary to become a Pilates Method Alliance Certified teacher and how Pilates Sports Center’s (PSC) Teacher Training Program… Keep Reading »

Change Lives as a Pilates Teacher

Becoming a Pilates teacher is more than just a way to make a living. When you teach Pilates, you help your students improve their lives. By strengthening their bodies with the forms and exercises created by founder Joseph Pilates, students can become healthier and better able to live a full life.

Those who want to become… Keep Reading »

Firefighters Find Benefits with Pilates

Even these guys can benefit from Pilates.

The benefits of Pilates are wide-ranging, extending even into professions as diverse as firefighting and other public service vocations. For jobs that are physical in nature, Pilates can help workers stay in shape for maximum effectiveness.

When Eden Prairie, Minnesota, firefighters were offered a chance to take a Keep Reading »

Can Pilates Make You Taller?

Pilates

According to model and former Miss World Rosanna Davison, practicing Pilates has added half an inch to her 5’9″ frame. The 30-year-old from Ireland who won the Miss World competition in 2003 says that adding height is a “known effect from practicing it regularly.”

It is commonly known that the stretching exercises in Pilates strengthen… Keep Reading »

4 Body Benefits to Becoming a Certified Pilates Teacher

photo source: Flickr

Training to be a certified Pilates teacher prepares your body and mind for a new career – helping people become more physically fit, toned and balanced. While working to help other people master Pilates, preparing to be a Pilates teacher can benefit your own body as well.

It is often true that the… Keep Reading »

How to Become a Pilates Instructor

Becoming a Pilates instructor is not for the faint of heart. A top-notch Pilates instructor will be creative enough to keep classes fun and interesting, demanding enough to get the best from students, and experienced enough to give students the guidance and encouragement they need to succeed.

Pilates instructors trained by Pilates Sports Center gain the… Keep Reading »

8 Skills You’ll Learn with Our Pilates Teacher Training

The PSC Pilates Teacher Training Program is a comprehensive program dedicated to preparing students to become certified Pilates Method AllianceTM teachers. The program includes 120 hours of classroom teaching and a total of 450 hours of preparation.
Here is a sampling of the many skills students will learn in this program.

1. Foundational principles and philosophies of… Keep Reading »