Pilates has become increasingly more popular in recent years. Though it was once considered a workout just for dancers and athletes, people of all shapes and sizes can now enjoy the benefits of pilates!
Fun fact: Pilates has been around for over a hundred years now, and was originally developed by Joseph Pilates. He designed the exercises to help people achieve better physical health and mental well-being! Thank goodness for Joseph right?
So, without further ado, if you’re new to pilates, or just looking for some at-home workouts to strengthen those core muscles, we’ve got you covered! Here are five easy pilates workouts for beginners that you can do in the comfort of your own home.
What is Pilates?
First, let’s talk about pilates and the difference between yoga and pilates. While both are focused on the mind-body connection, pilates is more mobility-focused, strengthening the core muscles and the spine!
With that being said, there are also a couple of different types of Pilates: mat pilates and reformer pilates. Mat pilates is typically done on a yoga mat, while reformer pilates is done on a special piece of equipment called a reformer. The pilates reformer is a spring-loaded piece of equipment that helps to resistance train the muscles. Mat pilates, on the other hand, relies primarily on body weight to resistance train the muscles. Both are equally effective, so it really just comes down to personal preference!
Pilates classes will typically always start with a warm-up, followed by a series of exercises, and then a cool-down. The number of repetitions and sets will depend on the class, but you can expect to do a lot of core work, as well as some cardio and strength training.
Now that we know a little bit more about pilates, let’s get into those at-home workouts!
1. The Hundred
This move is great for strengthening the abdominal muscles and improving breathing.
-Start by lying on your back with your legs in the air and your knees bent. Place your hands on your hips.
-Exhale and lift your head and shoulders off the ground, then curl your chin towards your chest.
-Inhale and pump your arms up and down, keeping your shoulders down and your abs engaged.
-Do this for 10 counts, then exhale and lower back down to the starting position.
2. Pilates Scissor
This workout is great for toning the inner thighs and strengthening the core muscles.
-Start by lying on your back with both legs in the air and your head and shoulders off the ground.
-Engage your abs and slowly lower one leg down towards the floor, then back up to the starting position.
-Repeat with the other leg.
-Do this for 10 counts, then exhale and lower back down to the starting position.
3. Double Leg Stretch
This move is great for toning the abs and improving flexibility.
-Start by lying on your back with both legs in the air and your head and shoulders off the ground.
-Reach your arms up towards the ceiling, then open them out to the sides.
-As you exhale, bring your knees in towards your chest and then extend your legs back out to the starting position.
-Inhale and repeat.
-Do this for 10 counts, then exhale and lower back down to the starting position.
4. Roll Up
This move is great for toning the abs and improving flexibility.
-Start by lying on your back with your legs in the air and your arms reaching up towards the ceiling.
-As you exhale, slowly roll up your spine, one vertebra at a time, until you’re sitting upright.
-Reach your arms forward and then over your legs as you continue to curl up.
-Inhale and slowly roll back down to the starting position.
-Do this for 10 counts, then exhale and lower back down to the starting position.
5. Saw
The saw is a great intricate back and hamstring stretch!
-Start by sitting on your mat with your legs extended out in front of you and your arms reaching up towards the ceiling.
-Exhale and twist your torso to the right, then reach your left arm down towards your right leg.
-Inhale and return to the starting position.
-Exhale and twist your torso to the left, then reach your right arm down towards your left leg.
-Inhale and return to the starting position.
-Do this for 10 counts, then exhale and lower back down to the starting position.
And there you have it! Five at-home Pilates workouts for beginners that you can do in the comfort of your own home. No equipment necessary! Just make sure to warm up before you get started and cool down when you’re finished. And most importantly, listen to your body and move at a pace that feels comfortable for you.
Join a Pilates Class at Sun Rock Yoga
Looking for a more guided experience? Check out pilates classes near you at Sun Rock Yoga! Our certified instructors will help you to focus on your breath and movement while providing modifications to suit your individual needs. We offer both group mat yoga-pilates fusion classes as well as private reformer pilates classes so you can choose what feels right for you!
Join us for Group Mat Pilates Classes:
-Yoga-Pilates Fusion on Tuesdays at 8:30am
-Barre-Pilates Fusion on Thursdays at 8:30am
We’ll see you on the mat!