Here are some tips for your pilates exercises:

Warm up

As the Pilates method is focused on slow and precise movements, it is important to prepare for Pilates exercises by warming up. You can warm up by doing your basic stretches and sitting down and breathing deeply. You should feel comfortable asking your Pilates instructor which exercises would suit you best.

Bend your knees

Bending your knees when completing Pilates exercises help support your back and reduce undue strain on your back muscles. Beginners of Pilates can start with the knees bent and feet resting on the floor. Once you are comfortable with the particular exercise, you can live your legs above the ground (with your knees bent and shins parallel to the ground) to increase the resistance to your lower abdominal muscles.

Lower your legs

You can increase the challenge to Pilates exercises by outstretching your legs when they are in the air and as low as you can without touching the floor. However, be sure not to put strain on your back by lifting your legs if your back starts to arch as you lower.

Watch your head placement

Allow your head to rest on the ground while doing your exercises if you have neck or back problems. By allowing your head to rest on the ground, you can reduce the strain on your neck in having to support your head.

Pull in the abdominal muscles

As Pilates emphasises on deeper abdominal muscles, pulling the abdominal muscles is fundamental to the Pilates method of exercise. You should consult your Pilates instructor how you can pull in the abdominal muscles (as merely describing how to engage your abdominal muscles is likely to confuse you). However, be sure to pull the abdominal muscles using a neutral spine (natural curve of the spine still present) and with a deep breath.

Find your neutral spine position

The neutral spine position is essential for all Pilates exercises and promotes good alignment of all body parts. Here are a few pointers for finding your neutral spine in anticipation of your Pilates class.

• Rest on your back on the floor with your feet flat on the floor and your knees bent. Rest your arms to your side and point your toe in line with your legs (not to the side). Line up your legs so that your hips, knees and heels are all in one line.
• With your body relaxed, breathe deeply into the back of your rib cage and let it fill sideways rather than lifting your chest.
• Imagine a champagne glass sitting upright just below your belly button. Keep this area flat (so that your champagne glass does not fall over) by allowing the muscles in that area to drop towards your spine while keeping your pelvis still.
• Your lower back should not touch the floor but should be close to the ground and relaxed.
• Take a moment feeling this position while relaxing and breathing fully. Welcome to your neutral spine position.