Learn how to breathe into your core by mastering basic Pilates breathing techniques. This workout features seven Pilates breathing exercises for beginners that target the transverse abdominis muscle (TVA) for deep core activation. In addition, you will learn proper head, neck and spinal alignment in core exercises for effective Pilates at home workouts.
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If you’re looking for a beginner-friendly Pilates workout to help improve your core strength and breathing, then look no further! This at home Pilates workout is perfect for learning the basics and features 3-D core breathing techniques to help you start getting connected to your core.
The ten workouts of this Pilates challenge will teach you how to activate each of your core muscles separately. Each workout will build upon what is learned the day prior. In this workout specifically, we will focus on breathing into the core as I teach you the beginnings of how to build a solid core foundation.
Day 1 Workout of the Free Beginner Pilates 10-Day Core + Ab Challenge is all about core breathing and mastering the Pilates breathing techniques. We are going to be tapping into our inner core muscle where all the magic happens (the deep transverse abdominis muscle) with three-dimensional breathing.
In addition, we will also be perfecting proper head, neck, and spinal alignment in order to connect to our abdominal muscles. If you ever feel your neck stressed while doing ab workouts, it is probably because you are working your neck muscles too much and not your core muscles enough. I will teach you how to properly lift your head with your abs.
Let’s get moving!
This is your first step towards building a solid Pilates foundation! You’ll learn how to properly breathe three-dimensionally through your core while keeping your core zipped up. Start by going inward to create your mind-body connection with these four mindful techniques.
Defined ab muscles go much deeper than just the superficial burn. If you have been performing intense ab workouts without getting desired results, you may not be engaging your deep transverse abdominal muscles correctly. This workout will bring you back to the Pilates basics to help activate your deep core muscles and rebuild a strong core foundation.
Your core muscles are made up of so much more than your “six-pack” abs and obliques. Core muscles wrap all the way around your body and include the:
Pilates basics also include proper head, neck and spinal alignment. Without proper body alignment, you cannot connect to your core effectively. Have you ever felt intense neck pain while performing ab workouts or crunches? You’re not alone. This workout will teach you how to lift the weight of your head using your core muscles instead of your neck muscles.
Pilates breathing has many different names. You may have heard it called “Three-Dimensional (3D) Breathing”, “Ribcage Breathing”, or even “Core Breathing”. The idea behind Pilates breathing is that you’re keeping your core muscles engaged while you inhale (which is challenging!) so that your breath has to go elsewhere other than the belly. Thus making it feel like you’re breathing more laterally into the sides, chest, and back of your body and also where the term 3D Breathing comes from. In order to master the art of breathwork, it requires you to use the Pilates principle of concentration.
Yoga breathing is generally called “Belly Breathing”. The inhale comes in through the nose expanding the belly, and the exhale will move out through the nose contracting the belly. According to MedFit Network, “Yoga breathing helps to engage the parasympathetic nervous system, which calms us when we are in “fight or flight mode.” This promotes the relaxation response and allows muscles to lengthen, stretch and relax as it oxygenates the blood.”
As a certified Pilates instructor, breathwork is always the first aspect of Pilates that I teach my clients. It is the most important aspect of the practice. Once you get the breathing right, it will really amplify your Pilates workouts.
To breathe while doing Pilates, inhale through your nose while expanding your ribs out to the side. Exhale through your mouth as you pull the ribs back together, zipping up the lower core. Your breath should feel like you’re creating a natural corset in your waist.
“To breathe correctly squeeze every atom of air from your lungs until they are almost as free of air as is a vacuum.” – Joseph Pilates
Pilates strengthens your core by beginning with Pilates breathwork. Breathwork in itself is a challenging core exercise, which is why it is so important to master breathing first! Pilates teaches you how to engage your deep core muscles called your transverse abdominis. These deeper abdominal muscles work to protect your center and stabilize your back.
This workout combines the best beginner low-impact Pilates exercises and breathing exercises to target deep core activation of the transverse abdominis muscle (TVA). It is designed to be done in the comfort of your home or on-the-go with no equipment, only an exercise mat.
Other than a Pilates mat, this is a no equipment workout!
A good quality Pilates mat will help you to stay comfortable with thick cushion support and the right amount of grip to flow between exercises during your workout.
Follow along with the guided Pilates for Beginners Core Breathing & Pilates Basics YouTube Workout, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.
Fitness Level: Beginner
Duration: 10-Minute Workout
Overview:
Targets: Inner Core, Mind-Body Connection.
* For a live demonstration of the Iso-Abs Breathing Exercise, watch the workout video at the top!
Targets: Abdominal muscles individually and mind-body connection.
* For more information, read my Pilates Principle of Concentration and the Clockwork Exercise blog post.
* For a live demonstration of the Pilates Clockwork Exercise, watch the workout video at the top!
Targets: Lower abs and pelvic mobility to lengthen the lower back.
* For more information on the Pelvic Tilt Exercise, read my Best Pilates Exercises to Reduce Lower Back Pain with Free PDF Guide blog post.
* For a live demonstration of the Pelvic Tilt Exercise, watch the workout video at the top!
Targets: Inner Core, Mind-Body Connection.
* For a live demonstration of the Spinal Imprinting Exercise, watch the workout video at the top!
Targets: Inner Core, Mind-Body Connection.
* For a live demonstration of the Neck Imprinting Exercise, watch the workout video at the top!
Targets: Inner Core, Mind-Body Connection.
* For a live demonstration of the Head Nod and Curl (Chest Lift) Exercise, watch the workout video at the top!
Targets: Core, Glutes and Stabilizes Pelvis.
* For a live demonstration of the Shoulder Bridge Exercise, watch the workout video at the top!
10 days to build a solid Pilates foundation, activate your deep core, and master the power of breathwork in just 15-minutes a day.
If you liked this Beginner Pilates Core Breathing & Pilates Basics workout at home, download the FREE 10-Day Beginner Pilates Core + Ab Workout Plan.
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
