All You Need To Know About Pilates Workout For Beginners

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Pilates has been around for quite a while – the physical fitness system was developed by Joseph Pilates in the early 20th century! However, if you’ve been hearing about it only recently and wondering what’s all the buzz about, you’ve come to the right place. A Pilates workout for beginners is a great choice as it is low impact with controlled movement exercises that improve core strength, balance, flexibility and mobility. Pilates is practised worldwide and is a great form of exercise for those just getting started on fitness as these exercises can be modified to suit individual flexibility levels.

Classical Pilates combines mat and apparatus training designed to move the body through a full range of movement. Mat Pilates focuses on the fundamentals and is suitable for beginners. Advanced students can practise this form to increase intensity and complexity. Contemporary Pilates is Classical Pilates combined with physiotherapy, incorporating biomechanics and modern knowledge of the human body.

Since the exercises can be changed depending on the student’s goals and health, Contemporary Pilates workout is great for rehabilitation and pre-and post-natal individuals. Reformer Pilates requires the use of a Pilates reformer machine and can be tailored for beginners or advanced practitioners. Clinical Pilates can be considered a type of Contemporary Pilates; it involves mat training, props, and equipment. This form of Pilates is tailored for rehabilitation and as per individual goals.

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As mentioned, Mat Pilates is best suited for beginners as it focuses on the fundamentals of this physical fitness system. Read on for five basic and essential Pilates exercises for newbies.

Pelvic Curl Pilates Workout For Beginners
Roll Back Pilates Workout For Beginners
The Hundred Pilates Workout For Beginners
Chest Lift Pilates Workout For Beginners
Bird Dog Pilates Workout For Beginners
FAQs: Pilates Workout For Beginners

Pelvic Curl Pilates Workout For Beginners

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Used as a warm-up exercise, pelvic curl targets the abdominals, spine, and hamstrings.

Steps:

• Lie down on your back. Keep knees bent, with knees and heels just a little apart. Keep arms long beside the hips, and press into the mat.
• Inhale, pause, exhale. Engage the lower abdominals, drawing the pelvis underneath yourself without using the glutes. Your lower back should feel light when it touches the mat.
• Engage the glutes, with hips moving upward till your body is straight between the knees and shoulder blades.
• Inhale and pause, breathe through your ribs. Focus on finding stability through your center and into your arms and legs.
• Exhale, and begin to lower your sternum gradually, touching the mat one vertebrae at a time. If your lower back hurts, release the glutes as your approach the mat.

Tip: Repeat the exercise three to five times.

Roll Back Pilates Workout For Beginners

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This beginner-level exercise works on the abdominals.

Steps:

• Sit on the floor with knees bent and pointed up towards the ceiling. Keep both arms straight and forward.
• Lean back and slightly twist to the right at the waist; bring your right arm back simultaneously.
• Sit back up, returning to starting position.
• Now repeat on the left side, and return back to the center position.

Tip: Perform this exercise four to six times. If you find it difficult to do this Pilates movement, try supported rollback.

The Hundred Pilates Workout For Beginners

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This dynamic movement warms up the lungs and core muscles and helps strengthen and sculpt the abs.

Steps:

• Lie on your back. Get into tabletop position by raising legs and bending them at the knee, with shins and ankles parallel to the floor.
• Inhale, then exhale. Raise your head up keeping the chin facing downwards.
• Using the abdominal muscles, curl the upper part of the spine to the base of your shoulder blades, upwards off the floor.
• Keep the shoulders down and engaged in the back. Keep your gaze on your abs. Hold the position and inhale.
• As you exhale, engage the abs and extend your arms and legs. Keep legs as low as you can without shaking, and without lifting the lower spine off the floor. Keep arms straight and just a few inches off the floor.
• Holding this position, take five short breaths in and five short breaths out. At the same time, move your arms up and down, keeping shoulder and neck muscles relaxed.

Tip: Repeat 10 times; after the last set, finish by bringing knees in towards the chest, rolling upper spine and head to the floor gently.

Chest Lift Pilates Workout For Beginners

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Chest lifts strengthen your core and help improve flexibility.

Steps:

• Lie faceup, with knees and hips bent. Keep your feet in the air or on the floor for support.
• Place hands behind your head. Inhale to prepare.
• Exhale and draw the pelvic floor upwards, gradually sliding the ribs down to the hips. Consequently, lift your head and upper body away from the mat.
• Inhale and hold the position.
• Exhale and return the upper body and head to the mat. Keep your tailbone pressed on the mat throughout the exercise.

Tip: You can perform the desired number of repetitions for this exercise.

Bird Dog Pilates Workout For Beginners

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Also known as Quadruped, this exercise targets the lower back, abdominals, gluteal and thigh muscles.

Steps:

• Begin in the tabletop position by getting on all fours. Keep the knees under the hips and the hands under the shoulders.
• Engage abdominal muscles and keep the spine neutral with shoulder blades drawn together.
• Keeping shoulders and hips parallel to the floor, raise your right arm and left leg. Simultaneously, stretch the back of your neck with your chin pointing into the chest and your eyes fixed on the floor.
• Hold this position for a while, then get back to starting position. Repeat on alternate limbs.

Tip: Do a couple of sets of 8-12 repetitions.

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FAQs: Pilates Workout For Beginners

Q. What are the benefits of Pilates workout for beginners?

A. Following are the many benefits of Pilates:

• Improves posture, balance, flexibility, and mobility
• Increases core strength
• Decreases back pain
• Boosts energy
• Prevents injuries
• Lowers stress
• Alleviates period pain
• Improves mood and sleep

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Q. What is the difference between Pilates workout and Yoga?

A. Mainly, yoga improves flexibility, while Pilates aims to relax and strengthen muscles. Both yoga and Pilates are great for beginners as the exercises can be modified to suit individual needs. Consider your health and fitness goals, and pick one that you think will work best for you.

Q. What are the drawbacks of Pilates workouts for beginners?

A. Here are some disadvantages of this workout:

• Pilates is an anaerobic exercise, so it doesn’t count as cardio.
• It does strengthen and tone the body, but weight lifting and bodybuilding offer greater strength training results.
• Not practising the correct posture, not focusing on movements, and not going slow and steady can lead to injury.
• Results take time to show.

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