HAVEN'T WORKED OUT IN YEARS?..START WTH SIMPLE PILATES EXERCISES FOR A FEW WEEKS!

 

Beginner's Guide to Pilates: 5 Essential Exercises

Introduction

If you're looking to get back into exercise, Pilates is an excellent choice. As a low-impact form of exercise, it requires minimal equipment and can be done from anywhere. According to Pilates instructor Catherine Radford, it's particularly beginner-friendly and helps build strength while improving mobility, posture, and coordination.

What You'll Need

• A mat, towel, or blanket to cushion your knees
• A comfortable space to move

The Workout

Perform this sequence for 2-3 rounds. Practice regularly to build strength and flexibility over time.

1. Cat-Cow Stretch

Benefits: Improves spinal flexibility and strengthens core muscles

Technique:

1. Start on hands and knees, shoulders over wrists and hips over knees
2. Begin in a neutral spine position, gazing down
3. Exhale: Round your back upward (Cat)
   • Tuck chin to chest
   • Draw belly button toward spine
4. Inhale: Arch your back (Cow)
   • Drop belly toward floor
   • Lift tailbone and chest
5. Perform for 3-5 breath cycles, moving smoothly between positions

Key Tip: Focus on "articulation" - moving each vertebra sequentially for maximum benefit

2. Roll Down

Benefits: Improves spinal mobility and stretches back muscles

Technique:

1. Stand with feet hip-width apart, arms at sides
2. Inhale to prepare
3. Exhale: Tuck chin and roll down vertebra by vertebra
   • Let arms hang naturally
   • Fold forward until hands reach floor (or as far as comfortable)
4. Inhale to prepare
5. Exhale: Roll back up slowly, one vertebra at a time
6. Finish by lifting head last
7. Repeat 3-4 times

3. Pelvic Tilt

Benefits: Engages core and releases lower back tension

Technique:

1. Lie on back, knees bent, feet flat and hip-width apart
2. Place arms at sides, palms down
3. Inhale deeply
4. Exhale:
   • Engage abdominals
   • Pull belly button toward spine
   • Flatten lower back into mat
   • Slightly lift tailbone
5. Inhale: Return to neutral
6. Perform 8-10 repetitions

4. The Hundred

Benefits: Builds core strength

Technique:

1. Lie on back
2. Raise legs with knees bent at 90°
3. Place arms at sides, palms down
4. Inhale to prepare
5. Exhale:
   • Lift head, neck, and shoulders
   • Gaze at thighs
   • Keep lower back pressed into mat
6. Lift arms parallel to floor
7. Pulse arms in small, controlled movements
8. Breathe in for 5 counts, out for 5 counts
9. Complete 5 full breath cycles

Note: For an easier version, see modifications in the Pilates hundred guide

5. Single-Leg Stretch

Benefits: Improves stability, flexibility, and core strength

Technique:

1. Lie on back
2. Pull knees to chest
3. Lift head, neck, and shoulders off mat
4. Place hands on shins
5. Inhale to prepare
6. Exhale: Extend one leg
7. Inhale: Switch legs
   • Bring extended leg in
   • Reach other leg out
8. Perform 8-10 repetitions

Tips for Success

• Keep your core engaged throughout all exercises
• Move with your breath
• Focus on proper form rather than speed
• Listen to your body and modify as needed
• Practice regularly for best results