FLAT BELLY PILATES
How to Survive Your First (or Next) Pilates Class
Find out how to prepare for
and get the most out of
your session with this free
guide from Flat Belly
Pilates
Understandably, there can
be anxiety around your first
Pilates session. It's like
going to a new country for
the first time, immersing
yourself in a new culture
and not knowing what the
rules are. Don't worry.
I've laid it all out for you in
this how-to guide with
FAQs from new clients and
tips to help you prepare for
and get the most out of
your first Pilates session.
WHAT IS PILATES?
Pilates is a form of exercise that was developed in the early 20th century by Joseph Pilates. He called his method
Contrology which refers to the way the exercises encourage the use of the mind to control the muscles. These
exercises focus on awareness of breath, alignment of the spine, and strength of the core postural muscles.
WHAT ARE THE BENEFITS OF PILATES?
There are many benefits to Pilates that may include improved core strength; increased flexibility and strength; and
improved posture, balance and stability; flatten belly and toned body; and increased well-being and state of mind.
WHAT SHOULD I WEAR?
During your Pilates practice, you should wear activewear that feels comfortable and allows you to move easily such
as a tank top and a pair of leggings.
WHAT DO I NEED?
You’ll need a great “sticky” mat for practice. A sticky mat is an exercise mat with non- stick grip that prevents you
from sliding during practice. These roll-up mats are also available with extra padding for individuals who have
back issues or prefer more cushion during rolling exercises. For your appointment with Flat Belly Pilates, we make
it as easy as possible for you and will provide you with everything that you need including a mat and any other
equipment that will be used during your session. All you have to do is show up.
IS PILATES JUST FOR WOMEN?
Did you know that Pilates was developed by Joseph Pilates for men? When he first opened his New York studio,
many of his clients were men who were boxers, wrestlers and other athletes of varying disciplines. Despite its slow,
careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing
Pilates. It is a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility
to prevent injury and improve athletic performance. Many men will be surprised at how sore they are after a Pilates
session. Pilates is one of the most challenging and rewarding workouts given how it can transform your body.
WHAT'S A PILATES SESSION LIKE?
During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical
adjustments. During your sessions, feel free to speak up and ask questions like “Where should I feel the work?” or
“How can I relieve the tension in my neck?” You should never feel strain or pain in any pose. If you feel an exercise
is too strenuous, ask your instructor for a modification. She should have multiple options that are safe and
effective.
SHOULD I TALK TO MY INSTRUCTOR ABOUT MY HEALTH?
Do you have an injury or a physical condition such as pregnancy, high blood pressure or recent surgery that might
affect your ability to practice? You may feel that those issues are private but your teacher needs to know to guide
you through a session safely by offering modifications to avoid putting stress on the affected area.
HOW MANY TIMES PER WEEK SHOULD I PRACTICE PILATES?
Two to three times per week is recommended. When practiced consistently, benefits of Pilates may include a
refreshing mind-body workout, development of strong core muscles, improved posture, increased flexibility, and
decreased stress.
WHAT IF I NEED TO RESCHEDULE?
In honor of your time and your instructor’s, please be on time and ready to workout at the time of the
appointment. If you need to reschedule an appointment with Flat Belly Pilates, please do so within 48 hours to
prevent the loss of your deposit.
WHAT ELSE DO I NEED TO KNOW?
Pilates is not suited for everyone. Before practicing Pilates, discuss your medical history and fitness goals with your
physician so that you can make an informed decision about your health.
If you choose to practice Pilates, remember these tips for practicing safely.
First, breath is an important part of your Pilates practice. It involves inhaling through your nose and exhaling
through your mouth. Full inhalations and exhalations are important because they aid in movement control during
difficult abdominal exercises. Avoid holding your breath at any point during your workout. As you inhale, breathe
in slowly and allow the air to fill the upper part of your chest to your ribs to your lower back. Take care to inhale
without allowing your chest or shoulders to rise. As you exhale, let go of the breath with control. You can also try to
practice this breathing exercise off the mat when you have a moment while driving in traffic, working at your desk
or taking the dog for a walk.
Many beginners unknowingly limit their breathing when they become tense in their upper body and face.
Shoulder and facial tension can limit complete exhalations, preventing you from expelling carbon dioxide. You'll
be less efficient and tire much faster. Holding your breath can also raise blood pressure and, as a result, you may
feel lightheaded or even pass out.
Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a
guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you
inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your
nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you
move through challenging poses.mBreathe out as you exert effort and breathe in when the pose is less
challenging. If you feel your breath become jagged, that's your cue to back off and try a modification. Ask your
instructor for a modification if you feel a pose is too strenuous. She should have multiple options that are safe and
effective.
Second, neutral spine is the natural position of the spine when the body is in proper alignment. To find neutral
spine, lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale
and as you exhale push every back bone into the mat. Inhale and as you exhale and arch your back allowing for
enough room to place your hands under your back. Again, exhale and imprint every bone into the mat. Inhale and
arch your back. You will find neutral spine somewhere between these poses. When you’re in neutral spine, there
will be only enough space for a grape or two or three fingers in the hollow space (also known as the “grape
space”) under your lower back. Try to maintain neutral spine throughout your practice.
Third, the powerhouse primarily consists of your core postural muscles including your abdominal and back
muscles. Lie on your back with your knees bent and feet flat on the floor with your arms alongside your body.
Inhale and allow your belly button to drop towards your spine. Then, pull in your abdominal muscles and breathe
normally. Your powerhouse should always be pulled in and up, in this way, like you’re trying to pull on a tight pair
of jeans.
Finally, move only in a range of motion that you can control. For example, if you find that it is difficult to make large
circles during the One Leg Circle exercise, try drawing small circles the size of a dinner plate on the ceiling.
You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your Pilates instructor
for a modification. She should have several options for safe and effective practice.
Ready to get started with Press Play Pilates? Here are a few tips before you begin:
1. Start your first workout now! There's no better time than now to get started.
2. To avoid injury, be aware of your existing limitations. If at any point you feel pain, tingling, or dizziness, stop and
consult a health professional. Review more safety guidelines in this practice guide and on the Flat Belly Pilates
blog at http://www.flatbellypilates.com/blog.
If you have any questions, feel free to reach out to Flat Belly Pilates by email at [email protected].
ABOUT FLAT BELLY PILATES
Flat Belly Pilates is a mobile personal training studio in the Atlanta area that delivers private classes at the time and
location clients prefer, allowing them to achieve studio results in the privacy of their homes or offices. During a
session, your instructor will guide you through a series of poses with verbal cues and physical adjustments
specifically for your needs whether you're a beginner who wants an introduction to Pilates or yoga, someone
hoping to learn new poses at their own pace, or an advanced student seeking to develop their skills.
Don’t live in the Atlanta area? Don’t worry. You can still reap the benefits of personal training from Flat Belly Pilates
with our online classes available at http://video.flatbellypilates.com.
Copyright 2016 by Flat Belly Pilates. All rights reserved.
PRESS PLAY PILATES
Hundred
A few well-designed
movements, properly
performed in a balanced
sequence, are worth hours
of doing sloppy
calisthenics or forced
contortion. - Joseph Pilates
To warm up your body, lie
on your back with your legs
in tabletop position,
maintaining a 90-degree
angle at the hip and knee.
Lift your head and
shoulders. Reach your arms
towards your feet. Pump
your arms above the
abdominal wall. Inhale for
five breaths and exhale for
five breaths. Repeat for nine
more cycles until you have
reached 100 breaths. For a
challenge, extend your legs
out to a 45-degree angle.
PRESS PLAY PILATES
Roll Up
Let us teach you something
that will last all your life. Joseph Pilates
Lie on your back with your
legs on the mat and toes
pointed towards the ceiling.
Float your arms above your
head. As you inhale, peel
your head, shoulders and
upper body off the mat
bone by bone. Exhale as
you reach over your body.
Inhale and exhale roll down
with control to the starting
position. Complete eight
repetitions. Remember to
use full inhalations and
exhalations as you move
through this pose.
PRESS PLAY PILATES
Boat
It is the mind itself which
builds the body. - Joseph
Pilates
To begin Boat pose,
balance on your bottom, lift
your legs and float your
arms up. Hold for five
breaths.
For a challenge, float your
arms above your head as
you inhale. Exhale and tap
your legs. Inhale and lift
your arms back to the
starting position. Repeat
eight times.
PRESS PLAY PILATES
Bridge
Decide to remain true to
yourself. - Joseph Pilates
Begin by lying on your back
with your knees bent, your
feet flat on the floor and
your arms alongside your
body. Inhaling, slowly lift
your hips up towards the
ceiling forming a straight
line from your shoulders to
your knees, activating your
glutes. Hold for five
seconds. Exhaling, slowly
roll down bone by bone as
if you were laying down a
string of pearls. Repeat
eight times.
PRESS PLAY PILATES
Front Support
Change happens through
movement and movement
heals. - Joseph Pilates
From a standing position
with your feet hip distance
apart, fold forward from the
hips into a full forward
bend and place your hands
on the floor. Bend your
knees, if necessary, to place
your hands on the floor.
Walk your hands out to a
plank position. Check to
make sure that your hands
are directly under your
shoulders so that they are
close to your body.