PILATES EXERCISES for BEGINNERS
www.pilates2goonline.com
The 34 Pilates Exercises Original Sequence
There were 34 original exercises devised by Mr. Joseph Pilates.
They were designed to be practiced in a particular order, flowing from one to the next without a break. Some instructors feel that those exercises should not be changed and should be taught as originally intended (Pure Pilates). However, opinions in the fitness industry change all the time - what is thought to be good for you today may change tomorrow. Research into the way we warm up and cool down, the importance of health and safely during classes, and medical science has moved on since the days when Pilates exercises were devised.
My personal opinion is that many of the original 34 Pilates exercises are too difficult for the average person to perform straight away. They require strength, flexibility and co-ordination of muscles that might not have been used for a long time. If you tried to copy the original exercises without first gaining the strength needed, or without learning and understanding the correct techniques, you would soon give up because you would find it too hard, or would not be working correctly so you might find it too easy, or worse, you could injure yourself.
In Advanced book 2 you will find illustrations of this entire sequence, plus all the illustrations of the various levels of each exercise
Learn how to progress to the advanced level with Beginner Books 1 & 2, Intermediate Books 1 & 2, and Advanced book 1
THE 34 ORIGINAL PILATES EXERCISE SEQUENCE
1. Hundred
2. Roll up
3. Roll Over
4. One Leg Circle
5. Rolling Like a ball
6. One Leg Stretch
7. Double Leg Stretch
8. Spine Stretch
9. Rocker (wide legs)
10. Corkscrew
11. Saw
12. Swan Dive
13. One Leg Kick
14. Double Leg Kick
15. Neck Pull
16. Scissors
17. Bicycle
18. Shoulder Bridge
19. Spine Twist
20. Jack Knife
21. Side Kick - lying
22. Teaser
23. Hip Twist
24. Swimming
25. Plank
25. Reverse Plank
27. Side Kick – kneeling
28. Side Bend
29. Boomerang
30. Seal
31. Crab
32. Rocking
33. Control Balance
34. Push up
Beginner level scissor
Advanced level scissor
Pilates can do wonderful things for your body click BENEFITS OF PILATES to learn more about what to expect from it, but it should be learned progressively starting with a basic beginner level.
Bear in mind that Mr. Pilates worked for most of his life with trained dancers who are always very strong and flexible. In the early days of Pilates, these were the people who went on to teach his methods, and he was a trained gymnast and boxer himself, and was very fit even when he died at the age of 87.
These days with the advent of the many fitness clubs who offer large Pilates classes and all the media hype surrounding celebrities who claim they got their slim physique from 'doing Pilates', it has become more and more popular and accessible to us 'ordinary' folk. Most of us however, do not have a background of dance or gymnastic training, and we start off very unfit.
Pilates is best learned one to one with a personal trainer or in a small class so that the new student can take their time with each exercise, the instructor is there to check on body alignment and that the correct techniques are being followed. However, not everyone can afford a personal trainer, or is ready to join a class.
As a qualified Pilates and fitness instructor I have taught many different people of all shapes and sizes, and who started at different levels of fitness. I believe that given time, patience, persistence and the correct information, anyone is capable of becoming stronger and more flexible.
I wrote my books with the absolute beginner in mind. I can still remember how it felt to be a beginner at the back of the class, trying to hide because I felt so unfit and overweight. I remember how hard it was to find the confidence to walk into a new group of people when I felt self conscious about the way I looked. If you are feeling unfit and overweight, my books will give you all the information you need to know about Pilates to start learning at home in a safe and progressive way. When you eventually decide you are ready to join a class you will have a head start, which will give you more confidence.
You are viewing the text version of this site.
To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.
Need help? check the requirements page.
