For beginners in Pilates, a seasoned instructor recommends this compact four-exercise routine to foster stronger cores.
Switchin' it Up: A Newbie-Friendly Pilates Routine for Strength and Core Power
If you're hankerin' for a workout that's gentle on your joints, builds impressive strength, and improves your posture, give Pilates a whirl! This ain't your regular gym routine—it focuses on bodyweight movements that'll work your muscles, boost your mobility, and sharpen your coordination.
Certified Pilates instructor, Chloe Hodgson, has got a simple workout you should dive into headfirst. She claims it's perfect for beginners.
"When starting Pilates, we're all about building a solid foundation. And that foundation's your deep core," Hodgson, tellin' Fit&Well.
And when most folks think 'core,' they usually imagine those front abs. But Hodgson sets the record straight: "The transverse abdominis, pelvic floor, diaphragm, and multifidus [deep spinal stabilisers]... these muscles form your inner core unit."
Ain't that a lot more than meets the eye? These muscles not only make you look ripped; they also protect your spine, pelvis, posture, and save you from injury.
See the core as your body's powerhouse. It supports nearly every muscle and joint you got! Without a rock-solid core, bigger muscles like your low back, glutes, or hip flexors might end up overcompensating, leading to poor alignment, aches, or strain.
So, learnin' how to engage your core and build deep core strength is key. And Hodgson's Pilates workout is just the ticket to get started!
Watch Chloe Hodgson's Pilates Core Workout for Rookies
This workout's got four exercises, and Hodgson suggests doin' each one for 8-10 reps-left and right as needed. Get two or three full-on sessions of this routine for a total core workout.
"Slow and steady is the move here," Hodgson advises, "Pilates ain't about speed, it's about quality of movement." And don't forget the importance of breathin': "Exhale on the effort to help engage your deep core muscles," Hodgson says.
The Perks of Chloe Hodgson's Pilates Core Workout for Newbies
Every move in this workout serves a unique purpose.
First off is the single-leg extension. Hodgson reckons this one's crucial for beginners: "It teaches your body to move the limbs while keepin' the pelvis and spine stable, which is fundamental in Pilates."
Next up is the dead bug. "This exercise introduces imprint position [lying down with your lower back on the mat], which helps beginners feel their core connect more deeply to the mat," Hodgson explains.
The dead bug exercise's got plenty more tricks up its sleeve: "Alternating arm and leg movements challenge cross-body coordination and core stability, especially in the obliques and transverse abdominis," the instructor says.
The third move in the sequence is a hovering exercise, which you might think is a breeze but try it for yourself! "Liftin' your knees just an inch off the ground creates a deep core challenge without movement, because you're isometrically firing up the transverse abdominis, pelvic floor, and shoulder stabilizers," Hodgson explains, adding it's great for improvin' "spinal alignment, posture, and full-body integration".
Last up, we've got the four-point kneelin' superman. "This move challenges balance and anti-rotation stability. The core's gotta work hard to keep the spine and pelvis from tippin' or twistin'," Hodgson says.
It's important to challenge your core, and all the muscles in your bod', in different ways. Movin' your core muscles in different directions is crucial to this, and anti-rotation movements are positions our bodies generally wouldn't get into in everyday life.
"It's an excellent way to train the back of the core, especially the multifidus, glutes, and deep spinal muscles," says Hodgson.
When to Do This Pilates Core Workout
If you're eager to reap the benefits of this Pilates core workout, you might wanna do it a few times a week.
"Keep it consistent," offers Hodgson, "A daily practice of just a little can brew some big results over time." Plus, it makes for a fantastic precursor to more challenging Pilates routines or in-person classes, helpin' you nail your foundations.
- Incorporating Pilates into your health-and-wellness routine can boost your core strength, fitness-and-exercise performance, and overall lifestyle.
- Chloe Hodgson, a certified Pilates instructor, suggests supplementing your home-and-garden routine with her Pilates core workout for beginners, as it helps build a strong foundation for deeper core muscles like the transverse abdominis, pelvic floor, diaphragm, and multifidus.
- A well-rounded nutritional approach combined with regular Pilates practice, focusing on bodyweight movements that challenge and strengthen your core muscles, can lead to improved posture, mobility, and reduced risk of injury.
