Pilates mat work is a great way to start your ultimate Pilates experience. However, at the same time, this is so far the hardest of all the Pilates exercises to master. The main reason for this is the fact that in Pilates mat work, there are no tricks and no gadgets. You will only be using your mind and your body.

Basically, Pilates mat work involves a series of exercises designed to realign and strengthen the body. It pays a lot of concentration on your abdominal muscles or the so-called “core”. And, typically your first class might concentrate on breathing and posture and gradually move into Pilates mat work exercises.

There are originally 44 exercises that fall under Pilates mat work. These exercises are based on six principles: centering, concentration, control, precision, breathing and flowing movement. Also, all of the exercises are done in a sitting or reclining position to take advantage of the more normal position of the visceral organs of the body.

Here are few of the exercises covered by Pilates mat work:

The Hundred – This Pilates mat method exercise is about trunk flexion initiating from cervical region. You will be asked to lie on back, extend legs in the air in line with hips, knees as straight as possible, and feet relaxed. Place arms alongside body with palms down a few inches off floor. Lift head, neck and shoulder blades off the floor and maintain such position. Pump arms up and down toward floor without touching and without moving your torso or legs. Inhale and exhale for five counts.

Rolling Like a Ball – Sit on the mat with knees bent, legs together, forearms on lower legs and point toes. Lift toes a few inches off floor. Balance and breathe deeply several times. Then, roll back onto shoulders and roll up to starting position.

Leg Circles – This Pilates mat method exercise is for hip rotation. Lie on back with right leg straight on floor and left leg extended straight up to 90 degrees to hip. Arms lengthened at sides, palms and shoulders down. Contract abdominals to bring entire back in contact with floor. Inhale and exhale slowly and rotate the left leg with pointed toes counterclockwise. Keep the circle controlled and keep abdominals pulled in. Repeat five times and reverse direction of circles.

Swimming – This is a Pilates mat method exercise for spine extension. Just position prone with arms straight above head, legs extended apart, tops of feet on the floor. Keep shoulder blades down and together. Inhale and exhale, drawing abdominals in and up to stabilize torso. Lift the right arm, left leg, head, neck and chest. Alternate lifting each arm and the opposite leg. Repeat 10 to 80 breaths. Sit back on heels with upper body and head lowered to floor and arms stretched forward.

The Saw – To do this Pilates mat method exercise, sit with legs out in a V, feet flexed, and toes pointed toward ceiling. Extend arms out to sides at shoulder level. Lift sternum, elongate spine, and drop shoulders. Rotate to face right leg, crossing the left arm to right foot. Then, contract the abdominals and flex at hip brining torso toward knee. Alternate between left and right sides. Repeat five times and remain body lifted until the rotation is complete.

There are other exercises involved in Pilates mat work, but generally they are classified according to their complexities. What I have mentioned above are just few of the most intricate movements involved in Pilates mat work.

Pilates is fun. Sometimes the only thing that hinders a beginner from engaging in Pilates is self-doubt, since the exercise positions can be somewhat intimidating. However, Pilates is actually a beginner-friendly exercise method that will define and improve your body, regardless of what condition it is in.

Unlike any other fitness training there is, Pilates for beginners is not overwhelming, complicated, or challenging for your body, but there are levels and degrees in Pilates that are for the advanced. Pilates allows a natural adaptability to new activities. Best of all, if you are thinking of taking it up in classes or groups, you will be put in a beginners’ class where everyone else is still trying to do the positions properly and not mixed with Pilates experts and old timers which can prove to be very awkward and sometimes embarrassing for the beginner.

Pilates is a very rewarding experience and it can benefit you mentally as well as physically by alleviating stress and tension. If you have decided to join the fastest growing exercise trend in the US today, you should at least start properly by looking for a certified Pilates instructor that can guide you into the exercise methods properly. Although there are many Pilates videos that you can watch at home, it is highly recommended that you start Pilates under an instructor so you could experience how to do the positions properly and be able to ask questions.

During the first few sessions, a Pilates instructor will be there to guide you, explain positions more thoroughly and answer your questions. Your instructor can also help you draft a realistic goal for your intentions in joining the class and will quickly dispel any misplaced notion about this exercise method. Also, if you do your Pilates training in a studio, you won’t have to agonize over choosing Pilates equipment to buy because they’re already provided by the studio itself unless you prefer to bring your own. The downside of joining Pilates classes is that you have to stick with the group’s schedule even if that means squeezing into your busy schedule. On the other hand, private lessons are also available but obviously, the cost will be a bit more for that privilege.

Pilates beginners should know that proper form in doing the exercise routines is crucial and should not be overlooked. This is a mind and body exercise that requires full attention from its participants. Concentration is very important while practicing Pilates positions and lack of it could lead to injury. After achieving proper education and awareness of the principles of Pilates, you could always choose to safely do it at home at your own convenience. Pilates videos and books can be bought online and in local bookstores. However, by that time, you might find that you enjoy the class and surrounding yourself with other like-minded individuals who have chosen Pilates as well.

While Pilates draws from a number of diverse exercise styles, bringing the principles of yoga, Greek and Roman ideals and Zen together, there are basically certain ruling principles that are inherent to the Pilates Method of body conditioning. These principles are the ones that bring all those ideals together under the Pilates name. These include centering, concentration, control, precision, breathing and flowing movement. Let’s take a look at these principles one by one.

Centering

The Pilates Method of body conditioning called the group of muscles in our center or the core, also known as the “powerhouse”. This encompasses our abdomen, lower back, hips and buttocks. According to Pilates, all energy needed for the workouts start from the powerhouse, and then flows outward to the extremities. The physical energy is then exerted from the core to coordinate one’s movements. In this way, a strong and potent foundation is built upon which to rely in daily living.

Concentration

Under this principle, the Pilates Method of body conditioning requires you to concentrate on what you are doing, all the time. Along with this, you must also concentrate on your entire body. Once you start really to focus and concentrate to your body, you will find a movement which may have seemed simple at first glace, but actually quite complex.

Control

On its most basic, the Pilates Method of body conditioning teaches complete muscle control. Sloppy and haphazard movements are not included in this method. Instead, thorough concentration is requires so that you will be in control of every aspect of every movement. Also, it is important to note that this third principle does not only apply to the large motions of limbs, but also to the position of fingers, toes and head, even the degree of arching or flatness of the back, the turning in or out of the legs, and the rotation of the wrists.

Precision

Every movement involved in the Pilates Method of body conditioning has a purpose. Thus, every instruction is critically important to the success of the whole. As what many experts often say, to leave out any detail is to abandon the intrinsic value of the Pilates Method of body conditioning. The main focus here is on doing one precise and perfect movement, which may eventually become second nature and be carried over into everyday life as economy and grace of movement.

Breathing

Full and thorough inhalation and exhalation are part of the Pilates Method of body conditioning. Pilates, in the first place, saw forced exhalation as the key to full inhalation. However, breathing must be done with concentration, control and precision. It should be properly coordinated with movement.

Fluidity

Finally, the Pilates Method of body conditioning is performed fluidly. There is no static, isolated movement for the fact that out bodies do not naturally function that way. Also, grace of motion must be emphasized over speed. Ultimately, Pilates movements should feel as fluid as a waltz or a long stride. As what the Pilates Method of body conditioning maintains, uniformly developed muscles are the secret to good posture, natural grace and suppleness.

Winsor Pilates is the most popular of all contemporary Pilates exercises to ever exist. Like any other contemporary Pilates, Winsor Pilates is another attempt to modify the exercise itself but still adapt and apply the same concept that the original. The difference between the two is that the original Pilates’ main goal is to improve your body’s core while Winsor Pilates focuses on weight loss, body sculpting and flat abs.

Winsor Pilates is developed by an expert Pilates instructor Mari Winsor but her approach is more on weight issues and body trimming, which is quite effective for some. In fact, her students often claim that her Pilates technique delivers their desired results in a very short amount of time. This type of exercise is best known for its innovative dynamic sequencing system. Dynamic sequencing is a series of Pilates positions strategically arranged to coordinate the body with the intensity and pacing of the exercises while they are performed. This way it challenges the body and pushes it to its greatest possible limit.

All Winsor Pilates programs are structured with levels, meaning a beginner should not start with the advanced workout routines and also not expect back exercises from a bun sculpting session. To date, Winsor Pilates has more than 30 titles under their name in DVD and CD formats, all of which are targeted exercises which you can follow after you finish mastering the previous one

Winsor Pilates is first and foremost a variation of the original Pilates program so if you are seeking  rehabilitative effects of Pilates, the Winsor variant is probably not for you. This exercise regime concentrates on abdominal, lower back, hips and bun muscles, the trouble areas for those who are trying to lose weight and achieve sculpted body at the same time. By engaging in Winsor Pilates every day, one can successfully take inches off these trouble areas of the body, since the exercises are designed to burn fat. However, there is a catch to it and this is not, in any way, to be ignored by someone practicing Winsor Pilates:  exercises should be done exactly as they are, including sequencing and tempo. Failing to do so will not deliver desired results for the participants.

Aside from great looking results one can achieve through practicing Winsor Pilates, it can also improve your overall health which includes good blood circulation. It is highly recommended to do this type of Pilates for 20 minutes, 6 days a week in order to achieve results faster. Exercise positions are doable and not complicated for beginners, gradually progressing once you improve your muscle tone.

Although you can train with a certified Winsor Pilates instructor, there are many videos you can bring and try at home. This can be very convenient for mothers experiencing post-pregnancy weight issues or for busy individuals trying to squeeze in some exercise routines within their daily lives.

So how could you prepare for your first ever Pilates class? You might be truly excited. There is no need to be nervous or to be embarrassed. Beginners are always welcome to join such classes. Here are practical tips that would help you overcome your first-time jitters.

What you should bring

Remember that you do not need to take with you much when you drop by any Pilates studio. Generally, the studio provides every equipment and material you would need for the workout. However, you may prefer to workout using your own mat.

Pilates mats are commercially available in various stores. You should be lucky enough to learn that your studio might actually be selling such items. Take note that such mats are usually made a bit thicker than any conventional yoga mat. Ask your instructor about his recommendations before you purchase your Pilates mat.

It is important to make yourself properly hydrated prior to starting the workout. Thus, you would still need to carry with you a water bottle. You would not need to guzzle water during the workout just like what you usually do on your aerobic and cardiovascular workouts. But you certainly would feel a little thirsty at the middle of the session so keep a water bottle handy.

What to wear

You should not dress to impress when attending a Pilates class. It is very important that you make sure your clothes are comfortable. Wear outfits that would enable you to make movements and to fully stretch. Loose clothes are fine, but keep away from baggy clothes. The instructor should be able to see your body during the workout to see if your alignment is correct during movements.

Baggy clothes may tend to be too revealing especially because there are certain movements that are very complicated. As for the footwear, take note that Pilates should be done barefoot. There is no need to buy and wear fancy and fashionable shoes.

Avoid wearing excess accessories. Belts, long necklaces, and dangling bracelets are not only distracting; they could also pose dangers especially if they get caught up in the Pilates equipment. You surely would not want to strangle yourself. Also make sure your hair is tied back so it would not fall into your face and cause discomfort. You may also opt to wear hair bands. There would be no problem if your hair is cut short.

One last advice: do not wear strong perfumes and deodorants before going to the Pilates class. This is because many people are simply sensitive to strong scents. You need to be considerate of others.

1. Group mat classes; this is perfect for beginners. This will increase the excitement of the beginner since the classes will be conducted in groups. This is a social way to practice Pilates. The instructor will teach some standing, sitting and lying down work outs which are easy to follow. He will help the students to get mind-body fitness. In fact group mat Pilate Classes will be taken for 10 to 15 students by a teacher. This number is easily manageable by a single instructor. However if you feel uncomfortable in a group mat class, the trainer will help you to practice individually.

2. Group reformer class; It is another type of Pilate class. With the advent of less costly Pilate reformer, trainers are teaching Pilate work outs with the help of it. It is more supportive for the user. Adjustable ropes, springs, pulleys etc are used in this class. An effective class will contain 6 to 12 students.

3. Private Sessions; this is an effective way of getting personal training in Pilates. Since only one student will be there, the trainer can give undivided attention to him. This will help to get maximum benefits. This session will begin with light warm ups followed by heavy work outs with the help of Pilates equipments. Though the private sessions will be expensive, it will surely offer optimum results. Some studios will offer some introductory package for Pilate classes in private session. You can also make use of them. The student will get clear understanding of Pilate exercises in this method.

4. Sessions for 2 to 4 students; this session is suitable for those who feel uncomfortable to learn in groups. This is however economical than Private session. The trainer will have plenty of time to concentrate on students. Therefore the mistakes can be easily rectified. A good instructor will also make some modifications to suit the 2 to 4 students.

5. Pilates for specific conditions; Pilates is a system of medical treatment also. IT can be used in rehabilitation also. Hence such special conditions can be treated separately. The Pilate classes for rehabilitation will be conducted by the trained professionals. The instructor can design the program that will suit the special needs.

6. Pilates for pregnant woman; Pilates is safe for pregnant woman also. It is the best form of exercises suitable for a pregnant woman. It will help to strengthen the core and body flexibility. These work outs never require any stress and will not produce more sweats. These exercises will help to get back your correct shape after delivery. This will also avoid the risk of injury during pregnancy. This will help in supplying essential nutrients and energy to the unborn baby. The breathing techniques used here will help in proper breathing. It will surely reduce your stress. In fact these are safe and effective exercises which can be practiced by pregnant woman without any fear.

Pilates is a mind and body exercise that has entered the fitness world over the last decade and has been garnering a steady stream of fans over the years. This exercise method was introduced and developed by Joseph Pilates in the early 20th century. Pilates is most popular for its ability to develop strength, flexibility and muscle tone without bulking up, which is every woman’s dream. It also improves coordination which is very important for professional athletes and older adults.

Basically, Pilates works on your core strength since most of the exercises require your body’s balance and stability. Joseph Pilates, the founder, firmly believes that by improving your body according to its anatomical composition, your overall health will follow. Although some positions in a Pilates class may seem daunting to you, you will be amazed how quickly your body will respond and adjust to these positions once practiced. Seniors having flexibility issues can benefit from this low-impact, core-strengthening exercise.

The idea behind Pilates is to maximize all existing muscles in the body. Our daily activities don’t necessarily allow movements to certain parts in our body and because of this, we usually depend on those we normally use and neglect others that will require us to move out of our comfort zones. We need these immobile muscles to strengthen so that our body can easily stabilize itself and balance without wear on the other muscles.

By far, Pilates is the most popular exercise method that ever existed and it can be done by almost everybody from athletes, seniors, men and women, children and pregnant women. Pilates is also great for those undergoing physical rehabilitation and making them stronger every day. The exercise methods can be modified according to the student’s fitness level and you as the student can gradually increase resistance and levels as you become more advanced.

The main goal of Pilates is to make your core stronger. Core is the middle part of your body when you take off your extremities. Core includes your chest, abdomen and back. so in other words, your torso. Once your core is properly developed, superficial muscles of your body follow. Pilates instructors follow their own basic principles of Pilates which include, but not limited to, centering, precision and control of movement, concentration, breathing and integration. This sets Pilates apart from other exercise methods available today which mostly apply pressure to the body. Other exercises also tend to tone the arms and legs but do not focus enough on training the core. Usually, Pilates are done on mats set on the floor or with Pilates equipment specifically designed for Pilates exercises.

Joseph Pilates developed this exercise in Germany around 1920 and it was used for rehabilitating soldiers during the war. Due to its amazing results, health and fitness groups were quick to grasp the idea of Pilates and applied it to our physical needs and lifestyle today.