Free Pilates Exercises


Many people have asked us about some free pilates exercises, and we’re happy to offer some samples here.  To really learn the pilates method exercise, however, it is recommended that you take a class.  You can also purchase a video or DVD to help you learn the movements.

Pilates is named for the man who developed the pilates method exercise, Joseph Pilates.  It is similar to yoga, but while yoga focuses more on postures, pilates focuses more on movements.  Both yoga and pilates aim to strengthen the body and improve flexibility, and both also teach breathing techniques that are good for relaxation.  Both are gentle forms of exercise and are unlikely to cause injury or stress on the body.  Some believe that you will see results faster from pilates, however. 


Here are some free pilates exercises to get you started.  During all of these exercises, breathe in through your nose and out through your mouth.  That is the correct way to breathe while doing pilates method exercise.

The 100

Lie on your back on the floor with your knees bent and arms straight at your sides.  Slowly raise your left knee toward your chest and tuck your chin in toward your chest.  Breathe in and start bouncing your arms off the floor as if you were bouncing a ball.  Breathe in for five bounces and then breathe out for five bounces.  Do ten repetitions- that’s why it’s called the 100.  Then lower your left knee and repeat with your right knee raised to your chest.

The Double Leg Stretch

Lie on your back on the floor.  Put your hands behind your head and point your elbows up.  Slowly bring your legs straight up off the floor and bend your knees slightly so that your legs are relaxed and upright.  As you exhale, tuck your chin in toward your chest.  Lift your head up from the floor.  Extend your legs and straighten them as much as you comfortably can.  Inhale.  Then, while you exhale, slowly lower your head and legs back to the beginning position.  Repeat 5 – 10 times.

Spine Stretch or Torso Slouch

Sit on the floor with your arms and legs stretched out in front of you so that your arms are parallel to the floor.  Now slouch forward completely and stretch out with your arms while tucking your head between your arms.  Repeat 5 – 10 times.  Make sure to breathe correctly- in through your nose, out through your mouth.

These free pilates exercises should help you get started, but again, it’s a good idea to take a class to learn more.  You can also find more free pilates exercises on the internet.  Then you can develop a pilates method exercise routine to practice on your own at home.

Make sure you pay attention to your breathing while doing these pilates exercises.  In pilates, the breathing is as important as the movements.

For best results, these pilates exercises should be practiced daily if you want to see real benefits.  However, many fitness experts recommend alternating pilates method exercise with some form of cardio exercise for overall health benefits.

Before getting started with a new exercise routine, it’s always a good idea to consult with your doctor, especially if you have any medical problems or limitations.  A pilates exercise routine is ideal for many people with special needs, however, because it is a very gentle form of exercise and you can go at your own pace.

We wish you well on your journey to better health.  Feel free to write to us if you have any questions about these free pilates exercises and your fitness routine



More than free pilates exercises on our benefits of exercise page

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