Pilates Basics: How To Maintain The Correct Body Alignment


Pilates is an excellent form of exercise that can do wonders for your body and mind. But if you are new to the practice, it can be difficult to know how to do it correctly. In this article, we’ll give you some easy-to-follow guidelines for getting started with Pilates basics and making sure that your body is properly aligned during each exercise so that you get the most benefit from your practice! If your purpose is to achieve a better health and to increase your cellular level then infra red sauna Northern Beaches.

The Best Pilates Moves

The best pilates moves are those that help you achieve the best body alignment. If you’ve ever taken a class and wondered why your instructor was having you do something strange or uncomfortable, now you know why: it’s all about helping your body align correctly. Here are some examples of good moves:

  • The Pilate’s Roll Up is a great way to stretch out your back, shoulders and chest. It also opens up your hips and thighs, which can help prevent injury if done correctly (and in moderation).
  • The Leg Stretch is another good exercise for stretching out the legs, shoulders and neck because it opens up these areas while keeping the spine stable at all times since the head remains upright throughout this movement.
  • Head Rolls help loosen up tight neck muscles by allowing them to rotate slowly in different directions as part of this very soothing exercise that also involves shoulder movements as well – making it quite effective at improving overall posture by relaxing both upper-body muscles while also strengthening core muscles around lower back region so they can support this area better when moving around daily life activities outside studio space

Best Pilates Move: The Rolling Like a Ball

The Rolling Like a Ball is the best Pilates move for working the deep abdominals and lower back muscles. This is a very safe exercise – you only need to go as far back as where you are comfortable, so it’s great for beginners looking to build up their strength gradually.

To do this move correctly: lie on your back with legs bent and feet flat on the floor close together but not touching each other; bend at the waist, keeping your arms straight along side your body (you can rest them on top of rolled-up towels if this helps you stay in line); roll both shoulders under until they come closer together than they were when standing upright; raise both arms off the floor so they make a V shape above your head; hold here while squeezing belly button towards spine (this will engage core); then roll up one vertebra at a time until you are once again sitting upright with arms by sides; repeat 8 times before moving onto next exercise or rest

Best Pilates Move: The Hundred

The Hundred is the most basic exercise in Pilates. It can be performed with no equipment at all, or while holding a ball, resistance band, towel or with a chair as an anchor point. The basic Hundred requires you to lie face down on your mat with your legs together and arms relaxed beside you. Inhale as you lift through your entire spine until it’s parallel to the floor (this is called “neutral position”). Exhale as you roll back down until you are flat again. Repeat for 6–10 repetitions.

If using any of these props:

As a beginner do this without any prop until it feels easy then progress from there by adding one new prop at a time until they are all being used together in one session.-

Best Pilates Move: Leg Circles

Leg circles are a great way to open up the hips and gluteus muscles. You can do these seated or standing, but it’s important to keep your spine lengthened and neutral as you move. Start with small circles, then increase their size as you become more flexible.

Don’t overstretch by creating large circles that are too big for your body; this could cause injury. Don’t hold your breath as you perform this exercise, and don’t push into the floor with your feet when stretching forward—this will only create tension in the back of your legs instead of opening them up!

Best Pilates Move: Single Leg Stretch

The Single Leg Stretch is a great way to build strength, flexibility and stability in your body.

How To Do It: Get into the table top position. Draw one knee in towards your chest with the other leg outstretched behind you on the mat. Hold here for 5-10 breaths, then repeat on the other side.

Benefits Of The Single Leg Stretch: This exercise improves balance, coordination and proprioception (your ability to sense where parts of your body are). It also helps activate your gluteus medius muscles and quadratus lumborum muscle which allow you to create stability through rotation as well as lateral flexion/extension in either direction (left or right). This exercise also works your hamstrings and calves by stretching them out when bending forward at the hip joint during this pose so that they get stretched out properly instead of overworking during movement patterns or activities throughout daily life which may cause injury later down road if not corrected soon enough!

Best Pilates Move: Scissors

The scissors is a great Pilates exercise for beginners, as well as those with more experience. It helps to improve flexibility, and can be done either on the floor or on the reformer. This movement will warm up your body and get you ready for more intense moves later in your workout session.

You may also choose to end your routine with scissors; they are easy enough so that even if you’re out of breath from doing other exercises earlier in the workout, you still have energy left over to do them before calling it quits!

How To Find A Good Pilates Teacher

When you’re looking for a good Pilates teacher, it’s important to ask the right questions. You should start with asking them about their reputation. This can be done by asking around at your gym or even online. A good way to do this is by searching Google for their name and seeing what comes up. If they have a positive reputation and are well-known in their community then that bodes well for their ability as a teacher.

When researching potential teachers, also ask them how long they’ve been teaching Pilates and what certification(s) they hold (if any). You’ll want to inquire about whether or not they continue their education through workshops or certifications from reputable organizations like the International Association of Yoga Therapists (IAYT), as this shows dedication to constant improvement in your field of expertise over time.

Additionally, try asking about what type of experience each person has had before working with clients; it could be anything from personal training all the way down to working one-on-one with children at an after school program located nearby! So don’t hesitate when making these types of inquiries; just follow through confidently because there’s no harm done until someone says “no.”

You will get the most benefit from your practice if you work with a qualified, experienced pilates instructor.

While pilates is a very safe and effective exercise method, it is always recommended that you work with a qualified and experienced instructor. A good pilates instructor will be able to explain the benefits and goals of each exercise, suggest modifications and adaptations if needed, assist with breathing techniques, and advise on posture.

The class will generally begin with some warm-up exercises such as leg lifts or walking on your hands, followed by core work (abdominals). The back extensor muscles are strengthened through many of these exercises which can help to prevent back pain as well as improve posture over time. In addition to core strength training there are many other benefits associated with this type of workout including improved flexibility throughout the entire body due to its emphasis on lengthening rather than shortening muscle tissue.


Pilates is a great way to build strength, improve balance and flexibility. But it will only work for you if you do it correctly. The best way to find out if your body alignment is correct is by working with an experienced instructor who can show you how to do each exercise properly. Click here to see the benefits if sauna.