Pilates Tips for Beginners
Pilates workout for beginners can be hard. Plus it will hardly have a positive result if you do it wrong. Let’s observe the basic terms and common mistakes people make. It will be helpful for beginners and for more advanced students as well. If you prefer to take group classes instead of privates, but still want to get the precision in every move this information might be helpful. We will explain all beginner Pilates moves to you. Let’s figure out together how to find a neutral spine, imprinted back, and arch in your back. What are the table top position, C-curve, and Pilates V position? What is the difference between bridge and bridge with articulation? Read on and master Pilates poses for beginners with us.
How to Find a Neutral Spine
A lot of people are struggling to find and understand neutral spine, no wonder, it’s not so easy how it seems. Let’s take a closer look. As you can see, the spine is not just straight and flat. You have curves in your spine — cervical, thoracic and lumbar, all these parts should be in the right alignment. No matter if you are sitting, standing or laying, you have to be able to find this position and hold it.
Let’s lay down on our back and try to find the neutral spine position.
- Make sure that your pelvis is in the right position: your coccyx is sinking into the mat and your hip bones are parallel to the floor. Most likely, you will have some space between the mat and your lower back, that’s totally fine. Make a triangle with your hands, bring your wrists to your hip bones and middle fingers on your pubic bone. If you find these three bones flat and leveled, your pelvis is in the right place. Don’t forget to hold your stomach in. Pull your navel toward your spine. This will engage your deep abdominal muscles and help you get a nice, flat belly eventually.
- Your thoracic spine should be on the mat. Soften and close your ribcage in the front. Make sure that your ribcage doesn’t stick out. At the same time don’t let your shoulders go up and forward. Keep your shoulder blades on the mat while keeping your shoulders down away from your ears.
- The cervical spine should be in line. Think about lengthening your spine, reach out through the crown of your head. Your neck and chin should create a 90-degree angle.
If you are already in your neutral spine position, it will be pretty easy to manage the imprinted back. The only thing you need to do is to tuck your pelvis in. Now your pubic bone will be higher than your hipbones and your lower back will be down on the mat.
From imprinted back lower your coccyx down to take a neutral spine position and even lower. Your hipbones will be higher than your pubic bone now. You will have a big curve in your lower back, which creates a lot of space between your lower back and the mat.
Table Top Position
When you are laying on your back, with your legs up in the air, your knees and hips create a 90-degree angle, sheen parallel to the floor. This position of your legs is called the table top.
It’s a flexion of your spine. Your pelvis tucked in, your back is rounding, your shoulders are released and stay down, your abs are in and engaged. Your spine reminds the “C” shape.
To take a proper V-position put your heels together and toes apart, knees must look in the same direction as your toes. So this external rotation happened in your hips. If you will look on your feet, they will remind you of a “V”.
Difference Between Bridge and Bridge with Articulation
The bridge is an extension of the hips. So when you are on your back in neutral position, you need to lift your hips up, using your glutes and hamstring muscles. Make sure to keep the neutral spine all the time.
Bridge with articulation is also the extension of the hip. But here we will roll your hips up instead of living them up. The first move is tucking your pelvis in, and after that lift one vertebra at a time from the mat. The same way, just one vertebra at a time slowly rolling your hips down.
This were all Pilates tips for today. Let us know, if you have any questions about Pilates positions for beginners.