Pilates for Beginners: How to Get Started and What to Expect

Introduction

The great man Joseph Pilates himself believed, 

“Physical fitness is the first requisite of happiness.” 

It is often said that we only fully appreciate our health when we are struggling with it. We look for ways to get back up and enjoy the level of fitness we once had. And that is when we consider taking up some form of exercise. 

This growing awareness has led many to think about engaging in activities that can help improve their quality of life. This is among the many reasons why 11.86 million Americans practised Pilates in 2023.

Pilates is a renowned form of workout and its popularity is evident from the fact that its global market size was valued at USD 42.9 billion in 2023.

What is Pilates?

Pilates is a low-impact form of exercise where the main focus is on strengthening the body. The aim is to improve core muscles, flexibility and balance. 

It was developed by Joseph Pilates, a German inventor, author and fitness instructor, in the early 20th century. He drew inspiration for this form of exercise from yoga and animal movements to strengthen muscles and improve posture and mental awareness. 

There are two main types of pilates: 

• Mat Pilates which uses the weight of the body for resistance.
• Equipment Pilates uses different machines like the Reformer for added resistance. 

Pilates is suitable for people of all ages and fitness levels and is often also used in rehabilitation for injury recovery and pain relief.

Pilates Moves for Beginners  

Wall Pilates

Wall pilates for beginners makes use of the wall to provide support and resistance. It is ideal for newcomers or those practising at home without equipment. Wall pilates allows beginners to build foundational strength and stability, focusing on core engagement and correct posture.

Basic exercises include wall-supported leg lifts, wall squats, and bridges.

The Hundred  

This is a classic warm-up that activates the core and helps in proper breathing. Lying on your back, lift your head, neck, and shoulders, and extend your legs at a 45-degree angle. Pump your arms up and down, breathing in for five counts and out for five counts totalling 100 times.

Roll-Up  

This exercise targets the abs and helps improve flexibility in the spine. Start by lying down, with your arms extended overhead. Slowly roll up, one vertebra at a time, reaching forward toward your toes, then roll back down with control. It is great for activating the core and stretching the hamstrings.

Leg Circles  

This move helps improve hip mobility and core stability and is done by lying on your back with one leg extended toward the ceiling. Move the lifted leg in small, controlled circles while keeping the hips stable. Switch legs to work both sides.

Single-Leg Stretch 

This is a pilates exercise for beginners that strengthens the core and improves coordination. While lying on your back, lift your head and shoulders, extend one leg out, and bring the other knee toward your chest. Alternate legs in a “bicycle” motion, keeping the core engaged throughout.

Spine Stretch Forward

This exercise focuses on stretching the back and hamstrings. Sit up with your legs extended in front and your feet flexed. Reach forward, arching the spine, and return to an upright position. It is beneficial for both flexibility and posture.

Bridge

This move strengthens the hamstrings and helps stabilise the pelvis. Lying on your back, lift your hips off the ground, creating a straight line from shoulders to knees. Lower down with control. This exercise is great for beginners who want to improve core and lower body strength.

Plank

A foundational full-body exercise that targets the core, arms, and shoulders. Push up on your hands and toes, and keep your body in a straight line from head to heels. Hold for as long as possible with good form, gradually increasing time as you build strength.

These foundational exercises are core components of Pilates for beginners and help build the strength, control, and stability required to advance to more complex moves.

Benefits of Pilates for mind and body

There are numerous benefits of practising Pilates for beginners and seasoned enthusiasts alike.

Improved Core Strength

This exercise places a great focus on core strength and targets the abdominal, back and pelvic muscles. The result is a vast improvement in overall body strength.

Increased Flexibility

When practised regularly, the muscles stretch and the range of motion improves, helping increase the flexibility of the body. 

Enhanced Muscle Tone

Pilates helps develop lean muscle tone by working on smaller muscle groups and stabilising them, mainly around the abdomen and lower back.

Better Posture  

If someone has a sedentary lifestyle, this workout is ideal for them as pilates helps in improving posture and reducing stress on the spine. 

Improved Balance and Coordination 

Many pilates exercises work on improving coordination and balance. The result is improved mobility in daily activities and injury prevention.

Mindfulness and Focus  

People practising pilates require concentration and precise movements and this makes them stay in the moment. The result is improved focus and a habit of mindfulness.

Reduced Stress and Anxiety  

The controlled, rhythmic breathing techniques in Pilates activate the body’s relaxation response and reduce stress levels.

Types of Pilates

 

Classical Pilates

This form of Pilates is also known as Contrology and is the one that was originally developed by the founder Joseph Pilates. Classical pilates is suited for beginners as it is safe and effective. It is ideal for those who want to start with the traditional style.

The focus in this form is on strengthening the core and improving balance.

Clinical Pilates 

Clinical Pilates is suitable for beginners and seasoned practitioners alike as it is performed with the help of an expert. It is suitable for people of all ages as it helps bring down muscle tension and improve strength balance and coordination. Clinical pilates can be tailored to suit individual needs.

Contemporary Pilates 

Contemporary pilates uses modern understandings of biomechanics, anatomy, and rehabilitation and mixes it up with the classical style. This style is suitable for beginners and those with therapeutic needs as it is adjusted by physiotherapists and experts to suit specific needs.

Mat Pilates 

Mat pilates can be performed by beginners on a mat easily at home. It is an extremely popular style as it does not require any special equipment or the gym. Many instructors have created online classes to guide those who practise at home. 

Reformer Pilates 

This form is used for rehabilitation and therapy and it uses the Reformer machine. This machine comprises pulleys and springs to provide resistance and is used under the guidance of an expert in a professional setting. 

Stott Pilates 

Moira Merrithew, a ballerina, developed this form of pilates that is suitable even for beginners. When doing Stott Pilates, the focus is on the spine and lower back. It helps in achieving the perfect balance and a neutral spine.

How to Avoid Injury 

When starting a Pilates workout as a beginner, always talk to a professional first. Do not exert yourself too much and build up on the intensity gradually. Finally, if you experience pain in any area, consult with a medical professional and get yourself assessed before carrying on. 

Finally…

There is no harm in taking small steps as long as you stay consistent and enjoy the process. With each exercise, you will build strength and flexibility for a more balanced life. 

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