Pilates: The Basics

Feel like it's time to get fit? 4Beauty's Pilates fitness plan will set you on your way. Pilates focuses on building your core strength and improving your posture - as well as giving you a greater sense of how your body works.

These are the basic movements and positions that you should learn before trying 4Beauty's Pilates exercises.

These exercises are undertaken at your own risk. Please speak to your doctor before undertaking exercise if you have any health problems. It is always best to exercise under the supervision of a qualified person.

Neutral Spine

Neutral spine is the natural position of your spine. Your spine has natural curves that should be maintained throughout the day whether you are standing, lying, sitting or kneeling.

How to Find Neutral Spine When Lying Down

Lie on the floor on your back with your knees bent and feet hip-width apart (this is known as semi-supine position).

Gently tilt your hips up towards the ceiling and then down towards the floor. You will feel the position in between these two movements when your sacrum (the flat bone at the bottom of your spine) is on the floor and you have a slight gap between your waist and the floor. This position is what we call neutral spine.

How to Find Neutral Spine When Standing

Stand with your feet hip-width apart and your arms by your sides. Gently swing your body weight forwards and backwards from your ankle joint until you find your body weight equally divided between the balls of your feet and your heels.

Think of a string from the bottom of your spine to the crown of your head. Breathe in. As you breathe out think of the string lifting you towards the ceiling, keeping the back of your neck long and the shoulders relaxed. This position should not feel forced but you should feel taller and lighter.