Essential Pilates moves for novices, as advised by an experienced instructor, that should be mastered first

Essential Pilates moves for novices, as advised by an experienced instructor, that should be mastered first

Looking to start your fitness journey or get back into exercising after a long break? This beginner-friendly Pilates workout is just what you need. It focuses on gentle, controlled mat exercises that engage the core, strengthen the glutes and legs, and mobilize the back, all without requiring any equipment.

The Workout

Here's a simple routine that you can follow:

1. Pelvic Tilt
2. Lie on your back with knees bent, feet flat, and arms by your sides.
3. Inhale to prepare, then exhale as you gently tilt your pelvis, pressing your lower back into the floor.
4. Inhale, return to neutral.
5. Repeat slowly 8–10 times, focusing on control and breathing.
6. Toe Taps
7. Lie on your back with legs in tabletop (knees bent at 90°).
8. Engage your core, keep your lower back grounded.
9. Exhale to lower one foot to tap the floor; inhale to lift back.
10. Alternate legs for 10 reps each side.
11. Single Leg Stretch
12. Lie on your back, knees bent toward chest.
13. Lift your head, neck, and shoulders off the mat.
14. Hold one knee with both hands while extending the opposite leg at a 45-degree angle.
15. Switch legs smoothly for 10 reps per side.
16. Glute Bridge (Pelvic Curl)
17. Lie on your back, knees bent, feet hip-width apart, arms by sides.
18. Inhale and squeeze your glutes.
19. Exhale to peel your pelvis and spine off the mat one vertebra at a time, lifting hips into a bridge.
20. Hold briefly while engaging glutes, then inhale and slowly roll down.
21. Repeat 8–10 times.
22. Roll Down to Plank
23. Stand tall with feet hip-width apart.
24. Inhale, lengthen your spine.
25. Exhale, tuck your chin, roll down one vertebra at a time toward the floor; bend knees as needed.
26. Walk hands forward to a high plank, engage core, hold briefly.
27. Walk hands back toward feet and roll up slowly.
28. Repeat 8–10 times to engage back and core.

Instructions

• Perform each exercise slowly and with control, focused on form and breathing.
• For beginners, 1–3 sets with 8–12 repetitions per exercise are appropriate.
• Rest 30 seconds between exercises.
• Finish with gentle stretches such as child’s pose to cool down.

This workout is low impact, uses no equipment, and targets leg, back, and core strength, making it well-suited for people easing back into exercise after a long break.

Key Exercises

• The Fire Hydrant exercise targets the glutes and opens the hips. Start on all fours, lift your knee off the ground to the side while keeping your thigh parallel to the floor, and then lower it back down under control.
• The Side-lying leg lift exercise challenges leg strength, core, hips, and pelvic floor. To perform, lie on your side with the bottom leg bent and top leg extended, aligning shoulders, hips, and feet, and engaging the core to maintain stability.
• The Bird dog exercise is great for core strength. Start on your hands and knees with a neutral spine, engage your core, and extend one arm in front of you while extending the opposite leg behind you.
• The Superwoman exercise targets spinal mobility, lower back, and upper body. It involves raising arms, chest, and legs simultaneously, holding the position for a few seconds, and lowering with control.

Remember to always engage your core, glutes, and back muscles to maintain balance and stability in each exercise. A Pilates mat or a towel or blanket can be used to cushion your knees and back during the workout.

This workout was designed by Maia Henry, a Pilates instructor at workout app Ladder, to help build strength in the legs, back, and core using bodyweight Pilates moves. Happy exercising!

1. This Pilates workout, designed by Maia Henry, is a perfect addition to a health-and-wellness routine, focusing on gentle, controlled exercises that not only strengthen the core and legs, but also mobilize the back without requiring any equipment.
2. As you follow the simple routine, remember to prioritize form, breathing, and control during each key exercise, such as the Fire Hydrant, which targets the glutes and opens the hips, or the Side-lying leg lift, which challenges leg strength, core, hips, and pelvic floor.
3. By incorporating these low-impact exercises into your fitness-and-exercise routine, you can improve your overall fitness level and achieve a healthier lifestyle, aligning with the principles of science and wellness.
4. After completing your Pilates workout, be sure to include gentle stretches, like child’s pose, to cool down and ensure a smooth transition back to your home-and-garden activities.

Read also: