Essential Pilates Moves for Newcomers, Recommended by an Accomplished Instructor
Crank up your home workout game with an easy-going, rookie-friendly introduction to Pilates!
This charming exercise regimen, known for its low-impact nature, is perfect for newbies and provides a treasure trove of benefits, such as muscle strength, enhancing mobility, improving posture, and boosting coordination—all without the need for any fancy equipment.
Embrace the essence of Pilates by integrating slow, controlled movements synchronized with your breath, with each movement designed to focus on specific muscle groups or boost flexibility in key joints.
Rachel Lennon, an accomplished Pilates instructor and the brains behind The Wellness Tribe studio, has graciously shared a three-move Pilates routine tailored for beginners. Total time investment? Less than 10 minutes!
Dive into a 3-move Pilates routine crafted for novices
1. Glute Kickback
Rachel calls this exercise an "uncomplicated marvel for building glute and core strength, while promoting hip mobility."
To get started, assume a hands-and-knees position, ensuring your wrists align with your shoulders and your knees correspond with your hips. Maintain a spine devoid of arching or rounding. Inhale to prepare, then exhale as you kick one leg backward, ensuring the knee attains a 90° angle. Flex your foot and propel it skyward. Lower the leg until it barely grazes the floor. Repeat the action up to 10 times before switching legs. To intensify the move, try straightening the leg and moving it up and down, tapping the floor, or incorporating quick, pulsating upward and downward movements.
2. Plank
Strengthen your core and enhance shoulder stability by striking a plank pose. "Planks also heighten your endurance," explains Rachel, "as your pulse accelerates while in plank position."
To execute: Lie face-down and position your elbows or hands on the ground, under your shoulders. Engage your core and lift your entire body off the ground, striking a balance on your toes (or knees). Preserve a straight line from your shoulders to your feet (or knees)—don't arch or round your back. Initially, remain in this position for ten seconds and gradually increase this duration as your strength builds.
3. Pilates Squat
You've likely performed squats before, but Rachel's slower, more elegant variant incorporates a Pilates twist.
"By introducing a Pilates-style tempo to the squat, you'll enhance technique and form," Rachel explains. "This move predominantly targets the thighs, glutes, and core, while testing your mobility as you aspire to attain a 90° hip angle."
Set yourself up by standing with your feet hip-width apart, activating your core. Descend into a squat and bring your hips down to a level below your knees, or as low as you can manage. Concurrently, lift your arms skyward. Maintain an upright spine and descend slowly and deliberately. Return to a standing position by pushing through your heels and lowering your arms. Repeat for up to 10 repetitions.
Feeling adventurous? Explore Rachel's Pilates-centric content on TikTok for even more beginner-friendly exercises and tips!
By following Rachel Lennon, a renowned Pilates instructor, from The Wellness Tribe studio, you can integrate home-and-garden lifestyle changes that incorporate health-and-wellness practices like Pilates fitness-and-exercise. This approach promotes flexibility as well as wellness benefits such as muscle strength, improved posture, and enhanced coordination. Embracing a variety of Pilates moves, like the Glute Kickback, Plank, and Pilates Squat, can help you develop a strong core, foster mobility, and perform each exercise with a harmonious breath-and-movement flow.
