Are you new to Pilates or are you getting back to the reformer exercises? Whether it’s your first time or you want to improve your training, there are many things that you can do before and during the exercise that, in reality, can completely change your body’s performance. Pilates can seem to be a gentle and stretch-slow method, but it can, without a doubt, activate your whole core and the challenge of those very deep muscles you have without your knowledge.
These strategies below are popular and have been proven to be effective and can aid you to be more efficient in your movements, conscious of your breath and walking out of every session feeling great.
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Try having a small chat with your instructor upon your arrival.
Before the lesson starts, take a minute to let your trainer know about any problems, injuries, or your desired goals. This short talk will allow the coach to personalize their feedback to you or to adapt movements that will suit your needs. Be open-minded – this one detail is enough to make you receive a completely different experience, in particular if it is your first time in a Pilates class.
Use your ears, not your eyes.
It is normal for you to want to focus on the movements of your coach too much, especially if it is a complex move. However, in Pilates, alignment is your first priority. Unnecessary rotating of your neck would not only lead to getting a stiff neck but also knock you out of your form. Use the verbal guide, and when you need to see, then it should be a quick glance afterward you can proceed with more concentration.
Invigorating breath.
Pilates is a practice that involves the natural process of breathing to facilitate not only the movement but the entire body. According to the activity, you will find that the guide will always ask you to inhale and exhale accordingly. This type of deep, concentrated breathing not only makes your core work but also allows oxygen to reach your muscles and causes your whole practice to be more of a focused and yet meditative feeling.
Do not let the reformer lead you, but rather control it.
If you employ a reformer machine, strive to keep it still and quiet whenever feasible. When the carriage slides without banging or twitching, it signifies you are using core control. The less rough your moves are, the more powerful your core becomes. Over time, you will experience diminished sound and more muscle involvement.
Decrease the speed of your moves.
The “slowness” principle of Pilates is based on applying resistance to the slowest muscles. The faster the speed, the lighter the resistance, which is the opposite of the pain threshold. Slow down the movement, and every muscle of yours must force itself to hold the balance and thus will be strenuous. When a person’s goal is to be shapely, that’s the time the muscles of various parts of the body awaken at the same time.
Shakes are not something to be afraid of—they are an indication of your progress.
During your exercise, your contracting and relaxing muscles can result in you feeling shakiness in your legs and abdominal area. However, this is a sign of muscle activity, so please do not quit doing the exercises. You should keep on doing the movements and remind yourself to breathe through the burn and tell yourself that this is where transformation takes place.
While exercising, remember to be kind to yourself.
Learning Pilates may cause a person to feel demoralized, especially when they are just starting out. The use of new equipment and strange words may put you in a lower position than you have ever been. However, your presence and your consistent approach to your body are already a victory. Be as kind to yourself as you could be to someone you love. You are now learning something new and that requires bravery.
The amazing thing about Pilates is that it goes beyond a new body—it is a journey too. Through concentration, breathing, and regularity, each class becomes an opportunity to feel your body again. Stick to it, and the pleasant surprise will be not only your outside but also your inside—strong and aligned.
