Pilates Workout For Beginners

Some of you may hear the word Pilates and assume that it is some fancy routine that requires a fitness studio. Well, you’re mistaken. Pilates is a straightforward routine that can be done from home as well.

All you need is a mat, and you can start with your workout right away. For all of you who are beginners, we even have a plan for you. 

The best part is once you’re ready to advance to the next level, you can get some best Pilates machines for home use. Pilates is a type of plan that doesn’t require you to go to a fitness studio.

So let’s take a look at our three-step Pilates workout for beginners. 

  1. The 100

This exercise is the foundation of any Pilates workout routine. It is designed to pump your blood efficiently and warm you for the upcoming activities. The 100 requires you to focus on your abdominals and breathing. 

Steps To Follow

  1. Bring your legs to your chest and raise your head a little.
  2. You should ensure that your lower back is always touching the floor.
  3. Your legs should be bent from the knee, and your hands should be straight, with palms facing downwards.
  4. Now hover your arms up and down. At the same time, take five deep breathes in and five breathes out.
  5. Repeat this ten times and don’t take any breaks in between.

If you find the movement challenging, you can rest your head on the floor for initial workouts.

  1. Ball Roll

As the name suggests, this exercise involves you acting as a ball and rolling. But, unlike an actual ball roll, this move is effortless. It massages your back muscles while improving your abs.

Steps To Follow

  1. Hold the backside of your thigh and raise your legs.
  2. Ensure your knees are not above shoulder level.
  3. Do a rocking chair movement by moving your back to the floor and returning to the original position.
  4. While doing rocking, inhale and exhale for two breaths.
  5. Repeat the exercise five times.

While doing the ball roll, you need to be careful that only your shoulders touch the ground. If your head and neck make contact with the floor, the movement won’t be effective.

  1. Crisscross

Saving the best for the last, we have crisscross marking the end of our Pilates workout for beginners. This exercise is intended to increase your core strength while toning your body.

Steps To Follow

  1. Lie down on your back with knees towards your chest and hands at the back of your head for support.
  2. Extend one of your legs straight ahead while bending the other leg backward.
  3. Ensure that the leg behind does not touch your body
  4. At the same time, twist yourself towards your bent leg and stay put for three seconds.
  5. Then extend the other leg and do the same movement as above. 
  6. Repeat all the above steps twice and go faster each time.

Final Words

These are the three exercises that make up our Pilates workout for beginners. The training will take barely thirty minutes, but it is highly effective. Besides that, as your strength increases, you can make the workout more challenging by using Pilates machines for home.