If it’s been a while since your last workout, Pilates is a fantastic way to ease back into movement. For a start, this low-impact form of exercise mostly doesn’t require any equipment, so you can do it from anywhere.
Pilates is also beginner-friendly, helping you build strength while improving your mobility, posture and coordination.
"If you haven't exercised in a long time and want to get started with Pilates, you should focus on gentle, low-impact movements that will build strength and improve body awareness," says Pilates instructor Catherine Radford.
Radford has shared five of her favorite exercises for beginners. These moves won't put pressure on your joints, will minimizeyour risk of injury and help you build strength gradually.
"This workout will improve your mobility, flexibility and core strength, which is the powerhouse of the body and supports all of the other limbs," says Radford.
You can do this workout from home and all you’ll need is a mat, towel or blanket to cushion your knees.
How to do this beginner's Pilates workout
Repeat this workout for two or three rounds and return to it regularly to build strength and flexibility and see results over time.
1. Cat-cow stretch
"This really helps with spinal flexibility and strengthens your core," says Radford. An important idea to get your head around with this movement is articulation, which means trying to move each vertebra in your spine sequentially. "Think about articulating through the movements. You should feel like you're exaggerating the articulation to get as much as you can out of each movement."
How to do it:
- Being on your hands and knees with your shoulders over your wrists and hips over you knees, and your back in a neutral position, gazing down.
- Exhale as you round your back upward, tucking your chin to your chest and drawing your belly button in toward your spine.
- Inhale as you arch your back, dropping your belly toward the floor and lift your tailbone and chest upward.
- Transition smoothly between the two poses for three to five breaths, syncing the movement with your inhalation and exhalation.
2. Roll down
How to do it:
- Stand with your feet hip-width apart and arms by your sides.
- Inhale deeply, then as you exhale, tuck your chin toward your chest and begin to roll down a vertebrae at a time.
- Let your arms hang naturally, relax your neck and upper body as you fold forward until your hands reach the floor, or as far as is comfortable.
- Inhale again, then as you exhale slowly roll back up, again trying to move one vertebrae at a time return to standing. Finish with your head lifting last.
- Repeat three to four times.
3. Pelvic tilt
"This exercise will engage your core and release any tension in your lower back," says Radford. "You can also progress this to the full bridge." Read how to do glute bridges if you want to progress.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart, and your arms by your sides, palms facing down.
- Inhale deeply, then exhale as you engage your abdominal muscles, pulling your belly button toward your spine.
- Flatten your lower back into the mat by gently tilting your pelvis upward. Your tailbone will slightly lift off the mat.
- Inhale to return to a neutral position.
- Repeat for eight to 10 repetitions, coordinating your breath with the movement.
4. The hundred
"This exercise is really good for your core strength," says Radford. If the full move is too difficult, find easier modifications in our guide to the Pilates hundred.
How to do it:
- Lie on your back with your legs raised and knees bent at 90°, and your arms by your sides, palms facing down.
- Inhale to prepare, then exhale as you lift your head, neck and shoulders off the mat. Gaze toward your thighs and keep your lower back pressing into the mat.
- Lift your arms so they are parallel to the floor and perform small, controlled pulses with your arms.
- Coordinate the pulses with your breath, inhaling for five counts and exhaling for five counts.
- Repeat for five full cycles, then rest.
5. Single-leg stretch
"This movement improves your stability, flexibility and core strength," says Radford.
How to do it:
- Lie on your back with your knees pulled to your chest and your head, neck and shoulders lifted off the mat. Place your hands on your shins.
- Inhale to prepare, then exhale as you extend one leg. Keep your core engaged by tucking in the ribcage.
- Inhale as you switch legs, bringing the extended leg in toward your chest and reaching the other leg out.
- Repeat for eight to 10 repetitions, coordinating your breath with the movement.
Shop Pilates mats
If you need something soft and supportive for your home workouts, check out the mats below. These cushioned mats are especially thick and ideal for performing sequences like the one above, or longer routines like this Pilates beginner workout.
There's a $20 discount on this option from Amazon.
A basic mat that costs $10.
This colorful option is only $21.98.
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