Are you ready to give pilates a try?   Pilates is an excellent low impact exercise for people of all ages and abilities.  It’s designed to improve alignment, balance, flexibility and strength. Whether you’re an absolute beginner just getting started or have been doing it for years, this blog post will provide essential information about how to get started.  You’ll learn Pilates mat exercises you can do at home and how to get started at a Pilates studio.  So, if you’re thinking about giving Pilates a try, keep reading.

How often should I do Pilates as a beginner?

This is a common question people ask when first beginning Pilates.  Joseph Pilates, the founder of the method, recommended three sessions a week to his students.  However, any Pilates is better than no Pilates.  If you commit to Pilates three times a week, you’ll quickly experience the many benefits.  Practicing Pilates once a week is still very beneficial, just keep in mind your progress will move at a slower pace.

Either way, think of Pilates as not just a quick fix, but something that’s a part of your lifestyle.  When you’re committing to taking Pilates, what can you do long term?  Caring for our health and wellbeing is a marathon, not a sprint. 

3 Easy Pilates moves to do at home

Pilates mat exercises are a great way to stay active and fit at home.  It takes minimal space and aside from a mat, there’s no equipment needed.  Here are 3 easy Pilates moves you can do at home to get started.

Beginner Pilates Exercise 1:  Half Roll Back

1. Sit, knees bent, feet hips width apart on the mat.  Shoulders should be over the hips.
2. Arms extend front, shoulders down and scoop abs.
3. Tuck tailbone & round back creating a C curve shape in the spine.  You should be sitting past your tailbone.  This will begin to challenge the core muscles.
4. Hold 20 seconds.
5. Return to the beginning position.
6. Repeat 6-8x.

Modification: Hold under the thighs.

Challenge: Twist side & hold 20 seconds OR squeeze a

pillow in between your knees.

Beginner Pilates Exercise 2:  Single Leg Circle

1. Laying down on the mat, lift the left leg straight towards the ceiling.  Right leg is bent, foot on the floor OR straight down on the mat.
2. Circle left leg across body, down to floor and up.
3. Repeat, circling the leg 5x
4. Reverse circle 5x
5. Repeat with the right leg.

Beginner Pilates Exercise 3:  Cat Cow

1. Kneel on all fours on the mat.  Hands under shoulders, knees under hips.
2. Begin in neutral spine, abdominals scooped. 
3. Engage the core and round the back up towards the ceiling.  Drop head down and press hands into the mat.
4. Return spine to neutral, then extend the spine, arching the back and lifting the head up.
5. Return spine to neutral.
6. Repeat 4x.

Tips:  Keep the abs scooped and pulled in the entire time, especially as you move through extension.

Tips for Beginning Pilates

• Join a class or take private lessons.  You’ll learn correct and safe technique.
• Stay consistent with your practice. 
• Be patient with yourself.  Learning something new takes time.
• Try a variety of teachers until you find one that fits.
• Invest in a good quality Pilates mat.

Pilates for beginners is a great way to build strength, coordination, and flexibility. It can also help improve your posture, balance and prevent injury. With consistency, good form, and regular practice, you can quickly make progress. If you’re looking to kick off your home Pilates journey, join an online mat class with ProHealth Pilates. The online classes provide an easy access point with instructor feedback so you can stay motivated and benefit from their expertise as you learn more about Pilates for your body.