Free Pilates Exercises Kickstart Your Pilates Journey To Discover An Excellent Toning Exercise Program

That's right. Free Pilates exercises with the ultimate result - long, lean, flexibly strong body physique, are featured here to motivate you.....

Free examples of Pilates exercises......

To let you have a personal feel and experience of the exercises.

And you judge whether they're like what I claim them to be -excellent toning exercises?

Don't let the word "free" cloud you over into thinking that since "free", they're probably not worth trying!

Because the free Pilates exercises featured here would enable you to kickstart a powerful toning program for your entire body!

Not convinced?

Tyr them out.....

First, I want to bring to your attention that essentially, Pilates exercises are done in 3 levels, i.e.

• Beginner Level
• Intermediate Level
• Advanced Level

A Word About The Pre-Beginner Level

However, I don't begin at the beginner level. I begin at the "pre beginner" level instead.

This level is designed for those who have never done Pilates exercises before (i.e. first time embarking on Pilates).

The purpose is to give you a basic understanding of Pilates and after you understand the basics, you move on to the beginner level and apply them.

You can find the pre-beginner level exercises in Brooke Siler's Pilates book titled "The Pilates Body - The Ultimate At-Home Guide To Strengthening, Lengthening and Toning Your Body, Without Machines" .

Beginner Level

The free Pilates exercises featured here are suitable for beginners after you've done the pre-beginner exercises.

You can remain doing these beginner level exercises as long as you want, until you're sure of your movement and body form, breathing, control, strength and flexibility.

I suggest you start at the pre-beginner level and then the beginner level, followed by intermediate and advanced levels, as you progress along.

Prior to attempting the free Pilates exercises featured here, you need to know what to do first to get started in a proper manner:

• Consult your doctor if you've high blood pressure, heart condition, if you're taking medication or if you've any joint or muscular condition

  Also, if you're pregnant, it's best you don't start any new exercise program. Similarly, if you've not been exercising for a long time, it's best you talk first to your doctor before embarking on any exercise program.

• Wear comfortable clothing that allows you enough comfort to lie on the floor, roll over and stretch. The important thing is not to be hindered by your clothes while exercising

  Remember to go bare feet and don't wear socks since they tend to slip on the floor.

• Get a good quality mat to lie on. I recommend the thick and dense foam type, which can really protect and support your spine when you lie on the floor
• Allocate enough space to do these free Pilates exercises. This means having enough room for you to lie full length and to stretch your arms and legs wide
• As doing Pilates need your concentration and focus, choose a place and time where and when you would not likely be disturbed or interrupted
• You would need enough time to complete the Pilates exercises

  So don't start your exercises when you're pressed for time; you'll not be able to concentrate or focus on your exercises which defeat the principle of Pilates which requires you to work your mind and body in unison.

• If you've particular aches and pains or injuries, it's advisable that you do the recommended remedial exercises first before you start these free Pilates exercises

Free Pilates Exercise 1: The Hundred

Getting Into Position

Lie on back on a mat, pull your knees into chest and place both arms over your head. Inhale deeply and as you exhale, sink your chest and belly into the mat beneath you.

Gently pull chin forward to lift your head, neck and shoulder blades off the mat. Bring both arms down so your fingers are reaching toward your toes.

The Exercise

Lift both arms 2 to 3 inches off the mat, then pump them up and down.

Inhale for 5 counts and exhale for 5 counts, reaching even more forward as you breathe.

Do this 5 times.

Free Pilates Exercise 2: The Roll Up

Getting Into Position

Lie on your back on a mat, stretch out to your full body length, squeeze your butts together and press the backs of your upper inner thighs together.

Bring your straight arms forward over your head. As your arms pass over your chest, lift your head and inhale as you begin to roll up and forward.

The Exercise

Exhale as you stretch forward from your hips while keeping your navel pulled into your spine.

Start rolling back down by squeezing your butts and slightly tucking in your tailbone underneath you. Inhale and pull navel into spine.

Now reverse the sequence of the exercise, exhale as you feel each vertebra pressing into the mat beneath you.

Keep squeezing the backs of your upper inner thighs together for stability.

When your shoulders touch the mat, lower your head and bring both arms over into a full body length stretch before starting the movement again.

Do this 3 times.

Free Pilates Exercise 3: The Single Leg Circles

Getting Into Position

Lie on your back on a mat, both arms long by your sides, legs stretched out straight.

Begin with a stretch by pulling one knee into your chest, then straighten it to the ceiling while holding your ankle or calf.

Bring both arms back down by your sides, leave your legs reaching straight up to the ceiling at a 90º angle, lengthen the back of your neck by pressing it to the mat.

Your opposite leg should be centered and reaching long in front of you for stability.

The Exercise

Stretch your legs across your body, then circle it down, around and back up to its starting position.

Keep your leg slightly turned out at your hip so that the back of your hip maintains contact with the mat.

Don't allow your leg to swing too far to the outside of the hip joint.

Do this 5 times, inhale as you begin and exhale as you complete it.

Now reverse the direction of your leg and do 5 times. Make sure you remain stable in your hips at all times.

Repeat the exercise with the other leg.

Free Pilates Exercise 4: Rolling Like A Ball

Getting Into Position

Sit at front of a mat, knees bent into chest and grasp your ankles. Keep your heels glued together and your elbows extended.

Open your knees slightly, lift your feet off the mat until you are balanced on your tailbone.

Tuck chin into your chest and you should feel that your body is curled up like a ball.

The Exercise

Start rolling by pressing your naval deep into spine, falling backward, bring your knees with you.

Inhale as you roll back and exhale as you come forward, pulling your heels in tightly to your butts as you come up.

Each time you come forward, balance on your tailbone. Don't let your feet touch the mat.

Do this 6 times.

Free Pilates Exercise 5: Single Leg Stretch

Getting Into Position

Lie on your back on a mat, legs extended straight in front of you, both arms by your sides, palms faced down.

Inhale slowly, tighthen your abdominals as you bring chin toward your chest, lifting head and shoulders off the mat.

The Exercise

At the same time, bring your left bent knee into your chest. Place left hand on your left ankle and right hand on inside of your left knee.

Relax your shoulders, open your elbows out to the sides.

Gently lift and hold your left knee to chest for a count of 3, with your shoulders and torso anchored firmly on the mat.

Do this 5 times.

Switch legs and repeat.

Free Pilates Exercise 6: Double Leg Stretch

Getting Into Position

Lie on back on a mat, pull both knees into chest, elbows extended and head lifted.

Inhale deeply, stretch your body long, pushing your legs straight in front of you and extending both arms over your head.

With your lower back and shoulders firmly placed on the mat, reach your chin toward chest, at the same time raising both arms up until they are same level with your ears.

The Exercise

Exhale as you sweep your arms around by your sides. Use your abdominals as you slowly pull both legs toward your chest, hug your knees and hold.

Tighten your abdominals as you stretch your limbs away from your torso. Pull limbs back again, hug your knees and hold.

Do this 5 times.

Free Pilates Exercise 7: Spine Stretch Forward

Getting Into Position

Sit tall on a mat with legs extended straight out in front of you, feet shoulder width apart.

Extend both arms in front of you.

The Exercise

Inhale, sit up even taller. Bring chin to your chest and start rolling down, pulling your navel deep into your spine as you round into shape "C" with your body.

Exhale as you stretch forward, simultaneously pulling in your abdominals.

Inhale, reverse the exercise.

Exhale as you return to your tall seated position, pressing your shoulders down and extending your arms long in front of you.

Do this 5 times (Note: Try to increase the stretch down the spine each time).

Congratulation! You're done with the beginner levels of free Pilates exercises!

Phew! What an achievement!

But wait, there's more for you to do - the intermediate and advanced levels!

How about advancing to these 2 levels?

Relax! They're not difficult to do, believe me.

What's needed is your commitment to do the exercises.

Hey, come on, grab a copy of Brooke Silers's Pilates book and get started!

This book features Pilates exercises for exercisers at:

• Pre-beginner level;
• Beginner level;
• Intermediate level and
• Advanced level

This book is my best guide ever in Pilates as through it, not only I know how to do the exercises, I get fantastic results toning, shaping and stretching my body into lean, slender beautiful silhouette.

Have a read on my review here .

Oh, one more thing.....

You'd do even better if you got the book together with "The Pilates Body Kit" !

The book is foundation for your understanding of Pilates.

And the kit?

Superb guide that shows you how to do the exercises vide audio CDs and flash cards!

You'll adore this amazing combination that gives you excellent results!

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