Pilates for Beginners _ Ep 01 _ Fit Tak

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Hello everyone .

This is Mina Pater , your Pilates instructor for today and you are watching fit tuck .

If your spine is completely inflexible and stiff at the age of 30 you are old .

However , if your spine is completely flexible at the age of 60 you are young Pilates as a workout form a body cause strengthen or stretch it up joint mobility , a posture , a balance , a muscle strength , her may work out and just say as a result , you get a completely fit and toned body .

We are gonna talk about mat Pilates today .

Mat Pilates may we have series of workouts which build upon each other and they flow seemingly effortlessly .

So we'll start with very basic positions like bridge , single leg movement and 100 then we'll completely follow these later on .

Uh I would like to talk about what exactly Pilates focuses on Pilates , focus on your power house , which is all the muscle groups surrounding your spine , from your abdominal muscles to your upper back , lower back , buttocks , hips , and your pelvic muscles .

So we'll talk about a few principles of Pilates which are important before we move on to the workout to have subsequently embark curtain .

How your head and shoulder should be up workout curtain , which is related to your core .

Your chin will always be at a fistful distance from the chest .

So the procedure is firstly , you raise it out and then you bring it closer so that the distance is from chin to chest , a fistful of distance , you can have a ball or just a piece of a cloth just or you make sure spine , cervical spine , second , shoulder blades relax , work out closer to your drooped , depressed , relaxed .

Right third , you will always be breathing from the lungs in Pilates breath .

So while we're doing a workout , I'll give you accounts of breathing in and out , in and out .

It will take some time .

But once you get hang of Pilates , you will love it because it does wanders to your core .

It does wanders to your , you know , complete body balance .

So let's talk about what is your core core ?

Is all the muscle groups down from your chest , fill your pelvis .

It will have your abdominal muscles , your entire muscle group which surrounds your spine .

It will also take your buttocks , your pelvic muscles .

And when you talk about tightening your core , it doesn't mean that you have to stop breathing and you pull your stomach in , it's about forming up entire muscle groups .

Then the fifth point is the pelvic floor muscles .

See a spine K and may you have a tail bone whenever we say , tighten your pelvic floor muscles .

After your tailbone hair , it is as if it is curving towards your nose , I'll , I'll teach you once we'll be on the mat that when your spine is arched , your tail bone is hitting , it's digging the mat .

But when your spine is straight , your tailbone is curving towards your nose .

That's how your posture should be the entire day tall , erect .

That's , that's how you can keep your spine soft and supple for your entire life .

Now that we have covered the basics , let's start with the workout or body basic exercises is so bridge positions start bridge , basic position here , just only precaution is stomach will advise you not to do it , make sure stomach for an empty before doing a bridge position .

It is very helpful for relaxing your entire spine .

It further helps in elongation and stretching of your spine .

I bridge bridge position , feet , hips up shoulders .

They all have to be in one straight line bridge position .

A lumber spine say one vertebrae by one vertebra .

This position has to be very soft movement .

Award is movements , both control movement , sloppy Pilates is never about doing too many movements out of control .

It is it is about up eight , those specific precise movement but completely in control movement .

So now what you will do is lumber spine may lower lumber spine may pel muscles squeeze one by one vertebrae .

A bridge slowly provided , this is like the first position you are doing .

You do a slight bridge up , you will breathe out very nicely and then slowly you will breathe it again .

This is slowly one vertebra by one vertebra , um shoulder blade again , make sure your core is completely on the mat .

There is no gap between the spine and the mad because that's exactly how your spine relaxes .

Again , this was a very basic bridge .

This may have overstretched bridge but make sure up is time .

I understand , you know , a bridge by now .

40 seconds , glutes calves for .

So this is a good sign .

It means you are able to do it .

Let's do again with me .

Go tight and slowly rip your spine off the mat as if you are rolling up one vertebrae by one vertebra and make it straight till the shoulder blade , your knees will not fall out , your knees will not fall in a , into a knees .

Uh , you know , start falling inside or they start falling out , make sure feet , a hips , a shoulders straight line may rain this time keeping your palms down .

We're gonna stretch it a little further position may uphold up a comfort level , 30 seconds , 40 seconds , one minute .

And ideally this way , spine made blood flow , which is very good and you will feel the difference in your energy levels also because this entire muscle group is the powerhouse .

And if you are able to stretch it , control it , hold it .

They cannot be anything better than that .

Ideally fat could be burned licking up card .

So , is the knees ankles a spine completely relaxed there , it's your core muscles , your cords , your hamstrings , your calf muscles , which are working very nice .

Now , again , slowly , one vertebrae by one vertebrae , you go down , down down , but again , your spine will be completely on the mat .

Your navel is down to your spine .

Very nice .

And the last time I won't recommend first time level of bridges cut .

But slowly , slowly , once you realize strength , build up your muscles made stamina proper full bridge , just make you push your chest completely out .

Now , slowly roll up your spine up , up , up and this time try to push it as high as possible .

Chin up , keep breathing on the count of 1234512345 , inhale , exhale , inhale , exhale and hold the position while you're doing your bridge .

You should make sure that there should not be an air pocket here .

If you're holding your breath , then you realize after a while you will fill up your stomach with air hie , make sure you are continuously inhaling and continuously exhaling so that there is no air pocket here and your core stays tight and now very slowly , you get down again , one vertebrae by one vertebrae co tight and relax .

You see a continuation .

May there is an exercise just under him leg raises , cut the hair .

After you feel strength build up in a bridge , you can start with the leg raises , it also helps to tone up your entire leg and not just the core leg raises a bridge position , making an so slowly keeping your palms down chin to the chest , roll up your spine , one vertebrae by one vertebrae .

And after you find your balance , you will take your one leg up , extend it to the other leg .

Toe pointed toes , toes flexed and pointed .

When you keep your toes pointed , your entire leg muscles is being stretched .

So make sure you work out .

Toes pointed , Ricky .

Otherwise you can bring it down or you can do leg repetitions also , which is leg up and down .

But if you realize leg repetition bridge , we fall down to 30 the bridges .

Once you bring in the strength and your core , you will realize legs currently leg raise , start curry , I'll just show you five leg raises , which you can do with alternate legs every time .

Uh You have breathing principles .

Same reg once you're putting in an effort , you breathe out .

So once your leg is going up and you're putting in an effort , you breathe out and you inhale and you get back so slowly co tight your feet , your hips , your shoulders , one straight line your palms down , roll up your spine up up , up till the shoulder blade .

And once you feel comfortable , you will raise your leg .

If you realize is position me legs raise , you can get your bridge on the toes .

And once you are on a toe , then you can slightly raise your leg up , make sure that this leg is parallel to your other leg .

And after you gain enough strength , you can do the leg extension and down .

So it goes like extended up and slowly down to point it again , extended up and slowly down .

So when you put in your effort , you'll breathe out .

And then slowly , once you get back to your position , you can breathe in two pointed three , two , one and back a position both fast and make sure that every position that you do should be completely controlled .

Repetitions is not a problem , do repetition , but make sure it has to be completely controlled and no slopy sluggish movements .

Now , very slowly , one vertebrae by one vertebra , you bring back your entire spine to the mat , however , your core will still stay tight .

There is no arching of the spine .

Very nice and now completely relaxed .

We've done it with one leg .

You will continue with the second leg .

And then after you feel that you can still continue , you can do 3 to 5 sets of 55 leg extensions .

Now , we will talk about 100 100 is a workout in which you will have to make sure that your breathing is very precise .

And generally , it is on a count of five inhales and five exhales to prepare for 100 .

Subsequently , you bring your legs up in a table top , both the knees together , feet together .

And once you feel comfortable in this position , you start rolling up your shoulder blades .

So again , you remember we talked about chin tuck .

So chin is one position which will be used here as well .

So raise your chin up , bring it closer to your chest with a fist full of distance palms down and slowly start rolling up .

You're cod up and once you find it comfortable , raise your legs up for the business , you can start with the count of 51234512345 and bring it back in 100 .

You will inhale for a count of five and then you will exhale for a count of five .

That's why you are holding that position , shoulders , neck up with cervical spine .

It means if you're holding your core , your entire shoulder blades are depressed and drooped up is is upper area .

He say he work out , let do it again .

Legs in a table top slowly , you will rise up , chin , tuck shoulders , down , palms facing down and up .

Once you are comfortable with this position , raise your leg up .

This is a very controlled movement .

100 you will realize nothing else is moving .

Only my hands are going low .

This is a very controlled movement in which only my dips are happening .

So you inhale for a count of 512345 , you exhale for a count of 512345 .

Try to make sure that you rise up till your belly button , the belt point , you try to rise up till here .

But for the bigness , even if you realize you're not able to rise up till here , even if you are here and you try to do it once 234512345 , it is still a workout .

So that's what I want to tell everyone that Pilates is a workout , which comes with practice in which on the day one , you might not be able to hold all your muscles because it works on the smaller muscles of your body to the larger muscles of your body .

It only comes with consistent effort and practice other daily acne life may 10 to 15 minutes .

Pilates workout at it's gonna do wonders to your entire system .

If you're trying and you're holding it even for a minimum count of five seconds , then that is quite a good development because Pilates , I guess a workout here just made up smaller muscles to like a larger muscle group of workout .

So it's very difficult to keep up day one , your day five , your day 10 , pay up continuously .

Make sure up this basic position may invest curry to start with the month and your stamina will build up and you can do a perfect Pilate for more such interesting videos keep watching .