Joseph Pilates, a German bodybuilder and gymnast, discovered the exercise known as Pilates. Of course, back then he might not have realized that this exercise would someday be written in articles and followed blindly by many exercise enthusiasts.

The exercise has become so famous that almost every training center teaches the exercise. Videos and books, for the same have also been out on the internet for quite some time.

In spite of all the means to learn the exercise from ‘bought’ products, people tend to visit gyms more than reading and improving on the technique; this is because, Pilates needs to be performed in precision. Precision is quite hard to achieve until and unless you are directly consulting with a trainer.

Tips To Learn A Pilates Workout

Lateral Breathing

Sit upright, with a resistance band on the lower portion of your rib cage. Now inhale air, as much as you can and push the ribs ‘outward’. Make sure the belly stays in its place. Now slowly exhale and bring back your stomach and ribs back to original position.

You must have an abdominal contraction by now; keep the contraction. Remove the resistance band and continue breathing normally, while holding the contraction, for 10 seconds.

Photo Credit: Pilates-pro.com

Then, lie down on your back with knees bent and feet flat on the floor, hands on your belly and something light (like a paper) on your lips. Now, exhale as forcefully as you can. Your belly should be flat now. Stop and then repeat again. Repeat for 10 times every day.

Pelvic Alignment

Lie down on your back (on a mat or something likewise). Keep your knees bent and your feet flat on the surface. Without tilting the pelvis, try and press the lower back on the floor. This posture that you have now only comes when your legs are lifted and it is called the ‘imprinted’ position.

While keeping the posture around your pelvis as it is, lift your legs off the floor and straighten them. Whatever you have to do, do not let your back arch. Now raise the legs until the back arches.

Photo Credit: Pilates.about.com

Keep your feet back down and repeat the ‘imprint’. You will see that the two points, which touch the floor is the tailbone and the lower portion of your rib cage. Repeat for 10 times each day.

Pilates 100

Place the resistance band on your shoulder plate and lie down on your back. Now, pull the band to your hip region and hold each side with the help of each hand (at the hip’s sides). You remember the imprint position right?

Well, now lift and keep the legs in a position, which will make you go in to the imprint position. Now, inhale and bring your head forward, so that the alignment gets corrected. Then exhale and lift your shoulder, head and hands all the while, drawing the belly region towards your spine.

Photo Credit: Pilatesreformerreview.org

With the help of the side muscles i.e. the lattices, pull the resistance band down to your hip region. Now, lift your head and pump your hands like you are pressing down something heavy. When this is done, inhale and exhale for 5 counts each. Repeat 10 times, daily.

Photo Credit: Muscleprodigy.com