Pilates for Beginners – Beginner Pilates Total Body Workout!
Arm circles: Extend your arms out to the sides and make small, slow circles forward and backward.
Leg swings: Stand with your feet hip-width apart and swing your legs forward and backward.
Pelvic tilt: Lie on your back and lift your hips off the mat, then lower them back down.
Main Workout (20-30 minutes)
Hundred: Lie on your back, lift your legs off the mat, and pump your arms up and down while keeping your core engaged.
Single leg stretch: Lie on your back, bring one knee into your chest, and reach for the opposite ankle.
Double leg stretch: Lie on your back, lift your legs off the mat, and reach for your toes.
Chest lift: Lie on your back with your knees bent, place your hands on your thighs, and lift your upper body off the mat.
Saw: Sit on the mat with your legs extended and your feet flat. Lean back slightly, reach for your ankles, and twist your torso.
Swan dive: Lie on your stomach, lift your chest and thighs off the mat, and reach your arms forward.
Cool-down (5 minutes)
Child’s pose: Kneel on the mat, sit back on your heels, and lower your forehead to the floor.
Legs up the wall: Sit on the mat with your legs extended. Lie back, placing your legs against the wall.
Remember:
Core engagement: Keep your core muscles engaged throughout the workout.
Breath control: Breathe deeply and evenly.
Listen to your body: If you feel any pain, stop the exercise.
For more advanced Pilates exercises, consider joining a class or consulting with a certified Pilates instructor.