Estimated reading time: 2 minutes, 37 seconds.

 

Pilates is pretty amazing. For more tips and tricks on pilates, read The Pilates Magazine  today.

 

Pilates can be deceiving to the untrained eye, for although they appear to be graceful and effortless, they actually require a high degree of concentration and muscle control. They aren’t the kinds of exercises you can just power through without thought. Rather, Pilates require control of the deep core muscles and all surrounding muscles to produce an effective workout. Here is a collection of Pilate moves for both beginners and advanced users to incorporate into their routines:

 

pilates heel tap  Three Pro Tips for Your Pilates Practice pilates heel tap1. Heel Taps

• Interlace the hands behind the head, lift your chest and shoulders off the floor.

• Do not tuck your chin to your chest.

• Lift and bend your knees, squeezing the inner thighs together.

• Do a kegel squeeze, activating your pelvic floor

• Breathe in and lower your heels to the floor.

• Breathe out. Rest 2 seconds, then lift legs back up to starting position.

• Continue to breathe through the exercise, and don’t allow chest and shoulders to fall!

 

2. Heel Tap Switchheel tap switch  Three Pro Tips for Your Pilates Practice heel tap switch

• Interlace the hands behind the head, lift your chest and shoulders off the floor

• Do not tuck your chin to your chest

• Lift and bend your knees, squeezing the inner thighs together.

• Lower one leg to the floor while keeping the other bent.

• Switch leg positions, remembering to breathe in and out with each change.

 

 

 

pilates 45 hold  Three Pro Tips for Your Pilates Practice pilates 45 hold3. 45 Hold

• Interlace the hands behind the head, lift your chest and shoulders off the floor

• Do not tuck your chin to your chest.

• Inhale and extend your legs off the floor and out at a 45 degree angle.

• Exhale and pull your knees in at a 90 degree angle.

• Don’t let your knees pass the line of your hips.

• Keep squeezing your inner thighs to keep them active during this move

 

 

 

For Beginner Workout:

4 Sets, 10 reps of each move, 15 second rest between each move

10 Heel Taps

15 sec rest

10 Heel Tap Switch

15 sec rest

45 second hold

30 second rest

REPEAT for a total of 4 sets

 

Advanced Workout:

4 Sets, 10 reps of each move, no rest between move

10 Heel Taps

10 Heel Tap Switch

45 second Hold

15 second rest

REPEAT for a total of 4 sets

(You should not be resting between each move unless stated; the idea is to keep your body active and put those muscles to work!)

 

Pilate Pitfalls to Watch For

An important thing to remember is to keep control of your pelvis during these moves. This means you should work your pelvic floor as much as possible and not allow the area to be lazy while the rest of your lower body is working.  This doesn't apply just to the ladies, guys must work on this area also!

 

When lifting your chest, make sure that you keep it from falling, and avoid touching your chin to your chest.  Doing so will help you maintain proper head placement between the shoulders and avoid potential spinal injury. As you move, your torso will want to drop as well. Although your lower abs and torso might start burning intensely, try to keep them lifted as well.

 

Like what you read? For more articles like this on pilates, read The Pilates Magazine today.

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Doesn't understand why mostly only women get into Pilates when the founder of it is actually a man. A university professor on the weekdays and a Pilates instructor on the weekends.