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Step 1
Find your core. Your instructor and manual will frequently refer to your core so you must know where it is. Simply put, your spine supports your entire body while your core consists of the areas essential for balance and stability. These includes the glutes, the buttocks, the lower back and hip flexors. Pilates gradually will build a powerful core.
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Step 2
Get friendly with your navel. Pulling in (or "scooping") your navel is essential to performing many Pilates exercises. When an instructor asks you to "pull in your navel," tighten your abdominal muscles so that it feels as if you're drawing your navel closer to your spine. This shortens the lower part of your torso.
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Step 3
Lengthen your spine. Stand up "through" the spine with your head "floating" over your neck. Imagine a string attached to the top of your head gently pulling you up without raising you onto your toes. You should feel tall after you lengthen your spine, even if you are lying down in a horizontal stretch.
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Step 4
Assume the proper posture. Think of your body as a straight line. A line should extend from your ear to your shoulder, down to your hip, through your knee and finish at your toes on each side.
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Step 5
Listen for safety measures. Theoretically, Pilates are gentle, exercises that lengthen, align, stretch and strengthen your body. These exercise don't pose the risks of weight lifting or many other exercise routines. However, you can overexert and strain muscles and tissues if you don't comply with the safety guidelines your trainer and training manuals specify.
