5 Pilates Exercises to Kickstart New Year

Pilates, Posture, Blog, / By Koh Peh Chia

Another year has come to an end, and another has just begun! The new year is here, what resolutions are you going to make?

Undeniably, one of the most popular New Year’s resolutions is getting back into shape. As we know, Pilates is a mind-body intervention that focuses on core stability, posture, flexibility, strength, breathing, and movement control.So here, I would suggest you all to make Pilates as part of your new year resolutions.

No worries if you are Pilates newbies, I am going to share 5 basic Pilates exercises for all beginners to kickstart your new year in this article.

5 Pilates Exercises for Beginners

1. Hip Roll

Without mobility, you can’t have stability. Hip roll can be done as warm up and also helo to loosen the back tightness. 

The purpose is to provide articulation through the spine while using your abs and glutes to support your spine during the movement.

How to do:

  1. Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart.
  2. Inhale: Take a deep breath in, expanding into your back and your lungs.
  3. Exhale: Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat.
  4. Inhale: Maintain the Bridge position.

  5. Exhale: Still holding the bridge, think of knitting your ribs down to your belly, squeeze your butt, and try to lengthen through the front of your hips.

  6. Inhale: Hold the Bridge position.

  7. Exhale: Maintain Neutral Spine as you come back down to the mat. Complete 5 repetitions.

2.Single Leg Bridge

Single leg bridge is excellent for challenging your butts, and lower back and pelvic stability.

After the hip roll, you may start trying this exercise for 5 repetition for each leg.

How to do:

  1.  Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart.
  2. Inhale to get ready. Exhale start peeling of your spine from bottom to the top.
  3.  Inhale, keep your pelvic still.
  4. Exhale,lift your right leg in 90 degress with (or without) knee bend
  5. Inhale stay. Exhale place down the leg without moving the pelvic.
  6. Repeat on the other side.

3.Breaststroke Prep

Always get back sore after long working hours? The breaststroke prep exercise should be a MUST in your list for this new year. It can help to strengthen your back muscles and improve your posture.

How to do:

  1. Lie on your tummy with your nose points on the mat. Arm long by side.
  2. Inhale and get ready.
  3. Exhale, draw your shoulder blades towards the midline. Start lifting your nose and chest away from the mat.
  4. Inhale stay.
  5. Exhale and slowing bring your tummy and nose down on the mat.
  6. Repeat 5 repetitions.

4. Bird Dog

Unlike the previous exercises, the bird dog exercise is more focused not only the core but also coordination and body integration.

How to do:

  1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
  3. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.
  4. Do 5 to 10 reps

5. Mermaid

The mermaid exercise is a side stretch which help in improving breathing and side body flexibility.

How to do:

  1. Sit on the mat with knee bend to left side. Lengthen your spine.
  2.  Inhale, raise right arm toward the ceiling. Keep the spine long.
  3. Exhale and gentle stretch you arm to the left side. Move and shift the weight to left forearm.
  4. Inhale stay.
  5. Exhale bring the arm down to the side of your body.
  6. Repeat 5 times each side.
We hope this article has been useful for you. Should you have any questions, as always, our therapists will be more than happy to help you he blog posts on various topics.
If you are interested in other useful tips and simple exercises, check out our YouTube channel.