Pilates mat exercises are set of exercises that can be done using a Pilates mat. As a beginner in pilates, you would realize that in order to perform advance pilates routines later, you must learn how to stabilize your body against movement. When you stabilize the body before executing any moves, you are in a way warming it up and protecting it from any injury. Stabilizing the body requires you to do some fundamental pilates mat exercises which can go a long way in strengthening your body and building control. There are some essential pilates mat exercises that you must master in order to gain the full benefits of a pilates program for beginners. Dont be deceived thinking that pilates mat exercises are easy, in fact, they can really be challenging enough. Now, bring out that pilates mat and try the following routines: Spine to Mat This is very fundamental and easy but really important. To do this, simply lie on the floor on your back. Try to raise your legs in the air with your toes reaching for the ceiling.You would notice that your back's vertebra is sinking to the floor as your spine elongates. Slightly lower your legs to the floor and if you observed that your back started to arch up, then your abs are still weak. Sure sounds simple but it's a great way to check if your back is already strong.
Spine peeled off from the mat Since you now learned how to anchor your spine to the mat, it's time to peel it off from the mat. Lie on your back with bended knees and feet flat on the floor.This is known as the neutral position. Place your hands on the back of your head with your arms to the sides. Inhale through the nose and gradually raise your back lifting the pubic bone. Hold for two seconds then exhale as you slowly bring down your back to the floor. Feel each vertebra as it touches the floor. Inhale slowly. Perform three times.
It is highly preferable that you do the given basic pilates mat exercises as some sort of a warm-up. Placing your body in a neutral position can help properly align your vertebra so you can safely proceed with other routines later on.
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