Source: Move With Nicole
Benefits of Mat Pilates
Pilates is a mind, body and spirit practice with benefits including improved posture, better coordination and balance, increased lung capacity, and improved focus and concentration. concentration, improve body awareness, manage stress and prevent injury. Mat work is a great choice for everyone from Pilates beginners to advanced learners because the exercises can not only increase in difficulty but every exercise can be modified to decrease or increase the challenge level. Practicing Mat Pilates helps the body to be balanced, strong and increases flexibility. As you progress in your practice, you’ll notice improvements in breathing, concentration, stress management, and body awareness. Mat Pilates is perfect for beginners because you only need your body, a mat, and some floor space to get started.
Beginner mistakes to avoid on Mat
When starting to practice Pilates, don’t get discouraged. This is a new focus on your body and how it moves. Often we go too fast or try to make big movements and miss the point of the exercise. Slow down! Make every movement a little smaller. Remember that you are trying to stabilize one part of your body while moving the other. If your work is like all footwork, scale the work down and focus on your breathing and abs. Don’t forget to breathe! A huge part of finding the right interaction comes from your breath work. Statements like “navel sinks into the spine” can be confusing. This doesn’t mean you have to squeeze your abs, press your lower back to the floor, or hold your breath. It’s a feeling that allows your ribs to relax toward your hips while your navel is pulled toward your spine on an exhale to work your abs. You should feel the pelvic floor muscles (lower abdomen – think below the hips) being pulled up even though your pelvis doesn’t move or tiptoe. Pilates won’t be easy right away. It’s okay. Allow yourself to enjoy learning about your body and moving in a new way. Have fun with it!
Some tips for beginners
Mat Pilates classes are a great option for those new to Pilates. Group classes and private sessions taught by a trained Pilates teacher are held at Pilates studios and some gyms. You can also choose to start practicing at home with the help of books, videos, or streaming services like Pilates Anytime. Pilates is unlike anything you’ve ever done before in the best possible ways. Take your time and don’t assume you’ll be using the same muscles you’ve used in every other form of exercise you’ve ever done. Allow yourself to slow down and make smaller movements than using what you can feel to be your full range of motion so you can focus on intentional movement. Don’t be disappointed if you can’t do every exercise perfectly. Pilates is called an exercise for a reason – it requires focus and dedication. Choose to take a class at least twice a week to start, and don’t be afraid to hit the mat and try some daily exercises at home.
Mat exercises for beginners
Pilates Mat exercises for beginners assume that you are learning to use your body in new ways. Being aware of your movements, using the breath and the flow are all important to practicing properly. Learn Amy Haven’s favorite Pilates exercises you can do without any equipment or props, anytime, anywhere.
Carpet modification for beginners
Don’t be afraid to use the modifications provided to the Pilates exercises. Knees bent versus straight legs, head and neck support, no initial lift and even slower than instructions if following the video is fine. A Pilates teacher will tell you that the most important thing is not to get injured. Listen to your body and if you feel like something isn’t right or overwhelming for you on any given day, modify or skip the exercise. Some Pilates Mat classes may include small props like balls, magic circles/magic rings, and TheraBands to increase your challenge and help you find the right muscle group to use for each exercise. Make sure you understand how to use them properly to get the most out of your workouts.
