Basic Pilates Exercises: A Complete Guide for Beginners at Home

Pilates is one of the most accessible forms of exercise. You can do it virtually anywhere, and it has a relatively low impact on your joints. It's a highly effective way to build core strength and improve your posture. Learn the basics of Pilates and how to incorporate them into a routine you can practice anywhere.

What Is Pilates Good For?

Pilates offers a host of health benefits, including:

• A stronger core: Many Pilates exercises target your abdomen, back, hips and glutes. If you do them regularly, your core will become stronger.
• Improved posture: A stronger core can lead to a more aligned spine. Pilates can even improve spinal deformities and posture and reduce back pain.
• Increased strength and endurance: Controlled, full-body movements can help you build strength and endurance without adding mass. For those looking for a more toned physique, this is ideal.
• Increased flexibility and mobility: Pilates exercises promote a full range of motion. Over time, this can increase your flexibility and comfort when moving. It can also relieve stiffness and decrease your risk of injury.
• Improved coordination: Moving your body regularly can strengthen the connection between your mind and body. The more you practice, the more comfortable and aligned you'll feel.

How to Master Pilates Breathing

Did you know that people who practice Pilates have a unique way of breathing that complements their exercises and improves lung function? It's called lateral breathing. It helps participants engage their deep abdominal muscles so they can move with more control.

Rather than inhaling during the most strenuous parts of a movement, you exhale. This gives the pelvic floor and transverse abdominus muscle more room to support the movement.

To practice lateral breathing, place your hands on either side of your rib cage, and feel it expand as you inhale. Then, breathe out through pursed lips. You should feel your navel pull in toward your spine, activating your core.

5 Easy Pilates Exercises for Beginners

Once you've practiced lateral breathing, you can begin trying different Pilates movements. Here are five basic Pilates exercises that can get you started:

1. The Hundred

This is a great warmup exercise for your abs that also lets you practice your breathing.

Here's how to do it:

1. Lie down on your back.
2. Raise your legs so that they form a 45-degree angle with the floor. If this is too uncomfortable, bend your knees toward your chest so that they form a 90-degree angle.
3. Lift your head and the base of your neck off the ground, drawing your chin near your chest.
4. Raise your arms a few inches off the ground. Then, move them in a steady up-and-down motion. You should feel pressure in your abs. Breathe in as you lower your arms, and breathe out as you raise them. Repeat five times.
5. Repeat steps two through four for as many sets as you like. Many shoot for 100 reps total.

2. Single-Leg Circles

Single-leg circles primarily target your glutes, hip abductors and core.

Here's how to do them:

1. Lie flat on your back with your legs pointing straight forward. Your palms should be flat on the floor.
2. Press your lower back against the floor to activate your core. Then, raise one leg toward the ceiling, with your toes pointing upward.
3. Move your raised leg in clockwise circles for a certain number of reps. Then, switch to counterclockwise.
4. Lower your leg, and repeat steps two and three with the opposite leg.

3. Spine Twists

This exercise focuses on your core, particularly your abdominals and obliques. It can also help your posture.

Here's how to do spine twists:

1. Sit on the floor, with your legs straight in front of you. Raise your arms straight up on either side so that they're level with your shoulders. 
2. Breathe in, and rotate your torso to the left. You should feel a tension in your core as you twist, especially around your spine.
3. Breathe out, and rotate back to center.
4. Breathe in, and rotate your torso to the right.
5. Breathe out, and return to center.
6. Repeat steps two to five until you reach the desired number of reps.

4. Shoulder Bridge

The shoulder bridge works your glutes, hamstrings, back and abs.

Here's how to do it:

1. Lie down on your back with your knees bent so that they're pointing up at the ceiling. Lay your arms at your side with your hands flat against the ground.
2. Exhale as you push through your legs and lift your lower back off the floor. This should create a slope from the tips of your knees to your shoulders. You'll mainly feel tension in your hamstrings, glutes and lower back.
3. When you're ready to breathe in, lower yourself back to the ground slowly.
4. Repeat steps two and three for as many reps as you prefer.

5. Swimming

This exercise primarily targets your back and your core — and no, it doesn't require a pool.

Follow these steps:

1. Lie flat on your stomach with your arms extended straight ahead.
2. Raise your legs, arms and head off the ground. Your palms should be facing each other.
3. Raise one arm and the opposite leg, then lower them again. You should feel a pull across your back and in your core.
4. Raise the opposite arm and leg, then lower them again.
5. Repeat for a set number of reps or until you reach a certain time limit.

A 10-Minute Morning Pilates Routine

At-home Pilates for beginners should start simple. All you need for this routine is yourself, a comfortable surface and 10 minutes.

1. Lie down on your back and take a minute to practice your lateral breathing. 
2. Warm up your spine with six to eight shoulder bridges.
3. Activate your core with four to five sets of single-leg circles on each side.
4. Cool down with a gentle spine twist for 30 seconds on either side.

Beginner Mistakes to Avoid

Pilates has a bit of a learning curve, but you can get acquainted with it by avoiding these mistakes:

1. Holding your breath: Lateral breathing is vital to Pilates exercises. Pay attention to your breath throughout each movement.
2. Rushing the movement: Pilates is about slow, controlled movements. Each exercise will be more effective and safer if you take your time with it.
3. Letting your back arch: A lot of Pilates exercises ask you to lie on your back. When you do, be sure to engage your abs to keep your lower back from arching off the mat. This will help you get the most out of each exercise.

Pilates Equipment Recommendations

You can take your Pilates workouts to the next level with a few simple items. Start a beginner Pilates workout mat. This will give you a comfortable surface to exercise on that you can take anywhere.

Resistance bands are a great tool for intermediate Pilates practitioners. They can give you extra assistance on hard moves or make easier ones harder, depending on how you use them. If Pilates with resistance bands is a bit too awkward, you can try upping the difficulty with wrist or ankle weights. These are a great way to challenge yourself if you've started to master your arm and leg movements.

For those with home gyms or businesses looking to offer Pilates, high-quality reformers are perfect for impactful exercises. These machines offer smooth, flexible training for a fulfilling workout.

Get the Pilates Equipment You Need at The Treadmill Factory

The Treadmill Factory provides Pilates equipment to individuals and businesses across Canada. Whether you own a gym or work out at home, we have all the gear you need for engaging Pilates workouts. Our equipment comes from premier brands like Jasmine Fitness and FLOW by Element Fitness, so you know you're getting the best.

To learn more about our offerings, visit one of our locations or call us at 888-465-4780.