Pilates Mat workouts

Pilates mat workouts account for much of the work done in a pilates routine. It’s the best way for a beginner to get involved into the program, and at the same time, it’s one of the hardest parts of the exercise to fully develop.

Pilates exercises are useful in helping the body to become strengthened and realigned, with increases in posture and balance occurring rapidly. In the original pilates program organized by Joseph Pilates years ago, there are 44 different pilates mat workouts.

The exercises center around six basic principles which are the foundation for the program. The principles are:

• Centering
• Concentration
• Control
• Precision
• Breathing
• Flowing movement

Based off of earlier exercises incorporated into yoga thousands of years ago, pilates mat workouts are performed while sitting or in a reclined position. These exercises form much of the basis of a pilates routine.

While some trumpet the merits of pilates equipment and neglect the basic mat work, it’s significant to perform and it’s a part of pilates that you can perform anywhere, regardless of conditions.

Most beginners are recommended to attend a class in order to get a very basic understanding how to properly perform the pilates mat workouts. Below are a few basic pilates mat workouts which can help you to begin pilates.

Supine Breathing

First pilates mat workout is supine breathing. Supine is a term that refers to laying on your back with your face facing upwards.

• You should lie on your back with your knees bent at about a 45 degree angle.
• Place one of your hands on the lower part of your stomach, and inhale deeply through the nose.
• Feel the way your hand moves when you take in the breath.
• Next, exhale, and try to focus on the movement of pulling your belly button as close to your spine as you can.
• Take these breaths between four and six times; this will help you to relieve stress and relax before engaging in other pilates workouts.

Cat Stretch

Next of the pilates mat workouts comes is the cat stretch. For this pilates mat workout

• You’re going to need to be on your hands and knees, with your knees directly underneath your hips and your hands underneath your shoulders.
• Lay your hands out flat and contract your abs, causing your spine to be more properly aligned.
• As you inhale, pull your head upwards until you are looking in front of you.
• When it comes time to exhale, tuck your chin and do your best to pull your belly inwards and towards your spine.
• Repeat this four to six times.

These are just a few of the breathing exercises that surmise a Pilates routine. They are some of the first things to learn when beginning a Pilates workouts program, and consequently can be very important to your success.

Now that you know a few of the basics of mat work, you can better understand exactly what makes up the pilates workouts. There are many different positions and exercises to learn, and with some dedication, you can find yourself a self-fashioned expert.

Sun Salutations

Another one of the Pilates mat workouts is Sun Salutations. This Pilates method incorporates flexibility to a large degree. It incorporates proper breathing techniques and various positions used in the pilates program, giving you a good understanding of basically what pilates is all about.

To begin, you’re going to want to stand up and have your big toes touching each other with your heels a little bit away from each other.

1. The first step is to exhale while bending forward at the torso, letting your hands slowly reach your feet. If you need to bend your knees, you can; you’ll work up to not bending them with enough hard work. This position is known as the ‘Forward Bend’, and it is used in a lot of pilates exercises.
2. Next, as you inhale, bring your upper body up until your back is flat, leaving you at almost a right angle between your legs and your back.
3. Once again, when you exhale, go back into the same position that you were in for step 1 with your hands touching your feet.
4. Inhale, let your head face forward and put your legs behind you, leaving you in a position that looks like you’re about to do a push-up, with your back straight and your arms locked. In pilates, this position is referred to as the ‘plank position’, which is an important thing to note if you’re interested in learning more exercises.
5. When you begin to exhale for step 5, you’re going to want to slowly lower your lower body towards the floor, with your knees touching the ground and your face still facing forward, arcing your back. Do your best to keep your shoulder blades down and your chest in an ‘open’ position.
6. Inhale, and starting at your toes, begin to lift your body off of the mat. Lower your head until you are looking down at the ground, and try to get your tailbone to point as high as it can, making your body take the form of an inverted V. Stay in this position for a few breaths, as it is one of the more prominent positions in this routine.
7. The next, and last step in the Sun Salutations exercise is to bring your body back to a Forward Bend position like it was in the first step. You’ve completed the Sun Salutations! Remember, there’s no need to rush through this routine; incidentally, the slower and more refined your movements are, the more that you’ll likely benefit from the exercise.