Pilates 1

Beginner Pilates Lessons


Group 1

Group 2

Calf Stretch
Shelf Groin Stretch
Achilles Stretch
Plow (Halasana)
Standing Quad Stretch
Leg up Scissors
Toe Touch
Sitting Ham Stretch
Forward Lunge
Sitting Groin Stretch
Side Lunge
Kneeling Quads
Side Stretch
Cobra
Forward Arm Rotation
Prayer
Cross Arm Swings
Double Leg Bridge
Chest Spin
Raised Leg Ham
Shelf Ham Stretch
Lying Hip Twist

 

Follow lessons in Group order, top to bottom

 

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Check out these helpful Beginner Pilates videos:
(external)
 
Pilates for chronic back pain | NHS
Gentle Pilates Stretch for Seniors & Beginners // Morning Stretching Exercises
 

3 excellent Pilates exercises suitable for Beginners and people suffering from lower back issues:

Man performing double leg hip twist
double leg hip twist
Man doing a Single Knee Hug exercise in the gym on a mat
Single Knee Hug
Mojoh performing the double leg bridge
double leg bridge