Pilates for Beginners at Home
Are you considering Pilates training? It has a reputation for being a slow, soothing form of exercise, but it can still be intimidating at first—especially due to the reformers, which look like medieval torture devices.
Before you head to a reformer class, you can get to know Pilates better and try some mat exercises at home. Don’t waste time—let’s get to work!
PILATES FOR BEGINNERS – CHARACTERISTICS
Have you never practiced Pilates before? You should know that such workouts will benefit everyone—both athletes and those who do not engage in any discipline. This is because they gently affect the body—improving posture, strength, and flexibility in such a way that you will feel refreshed, invigorated, and rejuvenated. You can practice Pilates every day without worrying that you will wake up exhausted the next day.
When trying Pilates at home, use the following exercise suggestions:
1. Hundred
One of the most recognizable exercises in the Pilates method. Lie on your back with your knees bent and arms along your torso. First, lift one leg, then the other, to a table position with bent knees. Next, lift your head and shoulders off the mat, then straighten your legs while keeping your heels together. Inhale and dynamically lift your arms above the ground 5 times, then lift your arms again 5 times while exhaling. Repeat 10 times.
2. Roll up
Lie on your back. Raise your arms above your shoulders and gradually begin to lift your torso—vertebra by vertebra—until you reach a sitting position, reaching your arms as far forward as possible.
3. Rolling like a ball
Sit with your back rounded in a C shape, with your knees bent and feet lifted off the mat. Hold your legs with your hands, pressing them tightly to your torso. Inhale and roll back, finishing the movement on your shoulder blades. Exhale and return to the starting position.
HOW DOES IT DIFFER FROM ADVANCED?
Pilates for beginners differs from advanced in several ways.
- It provides support for the body
That’s why most beginner exercises are performed in a lying position.
- It offers simple movement patterns
Which most people can perform without any problems.
- The shape of the body does not change significantly during the exercise
Almost every beginner exercise keeps the body in the same form throughout.
- It is based on basic body positions
Such as lying, sitting, standing, and kneeling.
EVERYTHING YOU NEED TO KNOW
Practicing Pilates at home is somewhat different from attending classes, so it’s good to familiarize yourself with a few important facts:
- Your core will be activated
Why is Pilates so effective? Because it activates the core. Even if the movement you are performing seems to focus on the glutes or legs, the core muscles are activated in one way or another.
- There is a special breathing method in Pilates
This refers to lateral breathing, during which the work of the chest is three-dimensional—it increases its volume both forward, backward, and sideways.
- It’s worth investing in props
To enhance your home workout, invest in at least a few basic pieces of equipment: bands, a foam roller, a light set of dumbbells, an inflatable ball, a Pilates ring, and of course, a mat if you don’t have one yet.
- The mat is a bigger challenge than you think
Contrary to appearances, large Pilates equipment serves as an aid—therefore, exercises on mats can be significantly more challenging.
REFORMER FOR BEGINNERS
What is a reformer? It is nothing more than a wooden frame shaped like a bed with a flat platform on wheels called a carriage. One of the most important elements of the reformer is the springs of varying elasticity, which allow you to adjust the level of resistance to your individual needs.
The reformer is designed in such a way that you can tailor the exercises to your body size and skill level – this is what makes it so versatile. It can be used at every stage of advancement.
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.