Feeling a bit stiff after a long day? Perhaps searching for a way to strengthen your body without strenuous impact? Mat Pilates might be the perfect solution. This accessible exercise method focuses on controlled movements that build core strength, enhance flexibility and improve posture.
The best part? You don’t need fancy equipment to start. All you need is a mat and a willingness to learn. It’s an easy exercise to begin anywhere, anytime. Keep reading to find out how you can begin your Pilates journey today!
What is Mat Pilates? Understanding the Fundamentals
Mat Pilates emphasises six core principles: control, precision, cantering, breath, flow and concentration. Developed by Joseph Pilates, this method focuses on mindful movement to strengthen the body from within. It’s not about how many repetitions you can do, but about executing each exercise with proper form. Think of your core as the powerhouse – the starting point for every movement. Mastering these principles is key to unlocking the full benefits of Mat Pilates.
Pilates Warmups to Prepare Your Body
A proper warm-up is key to preventing injury and getting the most from your Pilates session. Spend 5-8 minutes gently preparing your body. Try these movements:
Body Circles: Stand with feet shoulder-width apart and gently circle your torso clockwise, then counter-clockwise.
Leg Swings: Hold onto a chair or wall for balance and swing each leg forward and backward, then side to side.
Shoulder Rolls: Circle your shoulders forward and then backward, loosening the muscles in your upper back and neck. Remember to listen to your body and never push beyond your comfort zone.
Five Foundational Mat Pilates Exercises for Newcomers
1. The Hundred
Begin by lying on your back with your knees bent and feet flat on the floor. Gently lift your head and shoulders off the mat, reaching your arms forward and slightly off the ground. Now, pump your arms up and down, inhaling for five counts and exhaling for five counts, coordinating your breath with the arm movements.
Focus on deeply engaging your abdominal muscles throughout the exercise. If lifting your head and shoulders is too challenging, keep your head down on the mat or keep your knees bent in a table top position. This exercise warms the body while strengthening the core.
2. The Roll Up
Start lying flat on your back with your arms extended overhead. Inhale and then as you exhale, slowly roll up, one vertebra at a time, reaching your hands towards your toes. Focus on engaging your core muscles to initiate the movement, avoiding any jerky or momentum-driven motions.
Keep your legs straight, or if you have difficulty, bend your knees slightly. You can also use your arms to assist in the roll-up. The goal is spinal articulation, meaning each vertebra moves separately, creating a smooth, controlled movement. Inhale as you slowly roll back down, maintaining control.
3. Single Leg Circles
Lie on your back with your arms resting at your sides. Extend one leg straight up towards the ceiling, while keeping the other leg bent with your foot flat on the floor. Engage your core and begin drawing small circles with the extended leg, keeping your hips as stable as possible. Aim for controlled movements and avoid rocking from side to side. If you feel any strain, make the circles smaller or bend the extended knee slightly.
This exercise is excellent for improving hip joint mobility and core stability. Repeat in both directions and switch legs.
4. The Spine Stretch Forward
Sit tall with your legs extended in front of you, hip-width apart. Inhale to lengthen your spine and then exhale as you gently reach forward, rounding your spine and reaching your hands towards your feet. Focus on creating space between each vertebra as you stretch forward, like you are arching over a beach ball. If you feel too much tension in your hamstrings, bend your knees slightly.
You should feel a nice stretch along your spine and in the back of your legs. Inhale as you sit back up, stacking your vertebrae one at a time.
5. Plank
Begin in a push-up position, either on your hands or forearms. Your body should form a straight line from head to heels. Engage your core by drawing your belly button towards your spine and keep your glutes and legs active.
Hold this position, focusing on maintaining proper alignment and avoiding any sagging in your hips. If the full plank is too challenging, modify by dropping to your knees, ensuring your body still forms a straight line from your head to your knees. Hold for as long as you can maintain good form, gradually increasing the duration as you get stronger.
How to Relax Your Muscles After Pilates
After your Pilates exercises, a proper cool-down is key to allowing your muscles to relax and prevent soreness. Take a few minutes to bring your heart rate down and ease tension with some gentle stretches. Try these:
Child’s Pose: Kneel on the floor with your knees hip-width apart and sit back on your heels. Fold forward, resting your forehead on the floor and extending your arms in front of you.
Hamstring Stretch: Sit with one leg extended and the other bent, with the sole of your foot touching your inner thigh. Reach towards your toes, keeping your back straight. Hold each stretch for 20-30 seconds, focusing on your breath and releasing any remaining tension.
Tips for Pilates Success: Maximising Your Results
To get the most out of your Mat Pilates journey, begin slowly and progressively increase the difficulty as your strength grows. Pay close attention to your body’s signals and stop if you experience any discomfort. Prioritise proper form over performing a high number of repetitions.
Remember to stay hydrated by drinking plenty of water before, during and after your sessions. Consistency is important, so try to practice Pilates regularly. Seeking guidance from a qualified instructor can significantly improve your technique and results.
Experience Pilates at Active Fitness Medowie!
Ready to take your Pilates practice to the next level? At Active Fitness Medowie, our Mat Pilates classes provide a supportive environment to deepen your understanding and execution of these essential exercises. We offer modern equipment and experienced instructors who are passionate about helping you achieve your fitness goals.
For personalised attention, consider our personal training options. Contact us to learn more about our classes, schedules and membership options. Visit us at 58 Ferodale Rd, Medowie, NSW 2318 or call us at (02) 4003 4868.
