Table of ContentsView AllTable of ContentsWhat Is PilatesBeginner PilatesContraindicationsBefore You BeginEquipmentBeginner Workout PlanAt-Home PilatesOther Considerations
Table of ContentsView All
View All
Table of Contents
What Is Pilates
Beginner Pilates
Contraindications
Before You Begin
Equipment
Beginner Workout Plan
At-Home Pilates
Other Considerations
Pilates is a form of exercise that focuses on core strength. It is practiced through structured movements that increase in intensity over time. Each exercise requires precision and control and utilizes various muscle groups, including the core muscles.
The popularity of Pilates has grown in recent years due to its low-impact and focus on connecting the mind to the body. It can improve strength, mobility, and flexibility and act as a whole-body exercise. It also improves postural alignment. It’s also ideal for people of all ages and abilities because it includes over 600 exercises, variations, and modifications to suit almost anybody’s needs and experience level.
This article discusses the best ways to get started with a Pilates routine.
Galina Zhigalova / Getty Images
What Is Pilates Exercise?
During a Pilates workout, you will move through various exercises and patterns requiring abdominal and back muscles. The flow through the movements is seamless, requiring concentration, control, and breath work.
Each of the movements in Pilates is designed to cultivate a new level of awareness of the body. It emphasizes core stability, strength and flexibility, along with control of movement, posture, and breathing.
A Word From VerywellPilates can be an excellent beginner workout, requiring only a mat. Resistance bands, a Pilates ring, and a Pilates ball can also be used to increase the intensity of the exercises on the mat. Pilates can also be performed on a Reformer, which uses springs and a pulley system to add resistance.—LAURA CAMPEDELLI, PT, DPT, MEDICAL EXPERT BOARD
A Word From Verywell
Pilates can be an excellent beginner workout, requiring only a mat. Resistance bands, a Pilates ring, and a Pilates ball can also be used to increase the intensity of the exercises on the mat. Pilates can also be performed on a Reformer, which uses springs and a pulley system to add resistance.—LAURA CAMPEDELLI, PT, DPT, MEDICAL EXPERT BOARD
Pilates can be an excellent beginner workout, requiring only a mat. Resistance bands, a Pilates ring, and a Pilates ball can also be used to increase the intensity of the exercises on the mat. Pilates can also be performed on a Reformer, which uses springs and a pulley system to add resistance.
—LAURA CAMPEDELLI, PT, DPT, MEDICAL EXPERT BOARD
Is Pilates Ideal for Beginners?
There are various types of Pilates, most of which are great for beginners. The most beginner-friendly form of Pilates is mat Pilates, which involves the use of a gym mat and your body weight. It is perfect for beginners because you don’t need to invest in too much equipment, and the movements can be modified or tailored to your physical level.
Types of PilatesPilates includes both equipment and mat work. Equipment Pilates requires the use of a reformer machine, a tower, resistance bands, dumbbells, or exercise balls. Mat Pilates uses a gym mat and your own body weight to perform the exercises. Beginner Pilates is usually best done using a mat and nothing else until a person is well-versed in controlling their muscles and breath as they flow through the movements.
Types of Pilates
Pilates includes both equipment and mat work. Equipment Pilates requires the use of a reformer machine, a tower, resistance bands, dumbbells, or exercise balls. Mat Pilates uses a gym mat and your own body weight to perform the exercises. Beginner Pilates is usually best done using a mat and nothing else until a person is well-versed in controlling their muscles and breath as they flow through the movements.
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Who Should Avoid Doing Pilates?
Pilates can be tailored to suit almost everyone’s needs, but you should get clearance from a healthcare provider before starting the exercise, especially if you fit into the following categories:
Pilates as Strength TrainingWhile Pilates may not look like your typical strength training session, the control and movements work to improve muscle tone for increased stability and endurance. It’s not for bulking but for building a longer and leaner look through muscle toning and lengthening.
Pilates as Strength Training
While Pilates may not look like your typical strength training session, the control and movements work to improve muscle tone for increased stability and endurance. It’s not for bulking but for building a longer and leaner look through muscle toning and lengthening.
What to Know Before Starting Pilates
Before starting Pilates, you should be mindful of your fitness goals. Pilates can help you lose weight, but it is not the main goal of this type of exercise. It is mostly focused on improving flexibility and balance to increase range of motion.
Checking With Your Healthcare ProviderBefore starting Pilates, you should check with your healthcare provider. This is especially important if you have a medical condition.
Checking With Your Healthcare Provider
Before starting Pilates, you should check with your healthcare provider. This is especially important if you have a medical condition.
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Equipment You’ll Need to Get Started
Most Pilates exercises use body weight to work on muscle groups, so you’ll only need a mat and comfortable workout clothes to get started. Some classes may use the Reformer, a sliding platform that adds resistance via springs and a pulley system.
Pilates PrinciplesThere are six principles of Pilates. They are:Concentration:Being able to focus your mind solely on the movements performed and the muscles used to perform themControl: Deliberate muscle control and intention when targeting specific musclesCenter: Focusing on activating your core in all movements during the classBreath:Controlling your breathing throughout the movementsPrecision: Paying attention to the details to properly execute each movementFlow: The continuous smooth and fluid movements that are performed during Pilates exercise
Pilates Principles
There are six principles of Pilates. They are:Concentration:Being able to focus your mind solely on the movements performed and the muscles used to perform themControl: Deliberate muscle control and intention when targeting specific musclesCenter: Focusing on activating your core in all movements during the classBreath:Controlling your breathing throughout the movementsPrecision: Paying attention to the details to properly execute each movementFlow: The continuous smooth and fluid movements that are performed during Pilates exercise
There are six principles of Pilates. They are:
Beginner Pilates Workout Plan
The number of Pilates classes you start with per week will be entirely up to you. You can do as little as one or perform a new class daily, depending on your overall level of fitness and health and what works best for your schedule. A study has shown that even two classes per week can improve well-being in people managing weight.
At-Home Pilates Exercises for Beginners
At-home Pilates classes are available through various fitness apps and even free videos on YouTube.
While it may be beneficial to start Pilates in classes with an instructor who can help guide you through the process, it is not always necessary. That said, supervised classes have been shown to be more effective than at-home workouts.
If you want to start your Pilates journey through at-home classes, you can find videos and apps with various classes geared toward all levels.
Starting With an InstructorStarting your Pilates routine with an instructor is a great way to build a strong foundation. That way, you’ll be able to perform or modify movements based on what you’ve learned in class.
Starting With an Instructor
Starting your Pilates routine with an instructor is a great way to build a strong foundation. That way, you’ll be able to perform or modify movements based on what you’ve learned in class.
Other Considerations for Beginners
Speaking to a healthcare provider before starting any new exercise program, including Pilates, is essential. There are enough variations of Pilates to suit everyone, but you will want to ensure that you’re starting off right. That means knowing what your body can handle and choosing the low-impact class that’s right for you.
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Summary
Starting a new exercise routine is admirable and will help improve your quality of life as well as your risk of developing chronic diseases. Pilates is a good workout for people just starting out at exercising since it can be tailored to your fitness level and also offer a challenge as you progress. To increase health benefits and avoid injury, get acquainted with the principles, movements, and variations of the exercise before starting Pilates.
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wells C, Kolt GS, Marshall P, Hill B, Bialocerkowski A.The effectiveness of Pilates exercise in people with chronic low back pain: a systematic review.PLoS One.2014 Jul 1;9(7):e100402. doi:10.1371/journal.pone.0100402AARP.6 reasons to start pilates at any age.Betterhealth.Pilates - health benefits.Bergamin M, Gobbo S, Bullo V, et al.Effects of a Pilates exercise program on muscle strength, postural control and body composition: Results from a pilot study in a group of post-menopausal women.Age (Dordr). 2015;37(6):118. doi:10.1007/s11357-015-9852-3.British Heart Foundation.Practising pilates.Kloubec J.Pilates: How does it work and who needs it?Muscles Ligaments Tendons J. 2011;1(2):61-66.Fitness Advisor.The 6 principles of pilates.Garcia-Pastor T, de Baranda P, Aznar S.Effects of a 20-week Pilates method program on body composition.Rev Bras Med Esporte. 2020;26(2):130-3. doi:10.1590/1517-869220202602156503Güngör F, Tarakci E, Özdemir-Acar Z, Soysal A.The effects of supervised versus home Pilates-based core stability training on lower extremity muscle strength and postural sway in people with multiple sclerosis.Mult Scler.2022 Feb;28(2):269-279. doi:10.1177/13524585211012202
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wells C, Kolt GS, Marshall P, Hill B, Bialocerkowski A.The effectiveness of Pilates exercise in people with chronic low back pain: a systematic review.PLoS One.2014 Jul 1;9(7):e100402. doi:10.1371/journal.pone.0100402AARP.6 reasons to start pilates at any age.Betterhealth.Pilates - health benefits.Bergamin M, Gobbo S, Bullo V, et al.Effects of a Pilates exercise program on muscle strength, postural control and body composition: Results from a pilot study in a group of post-menopausal women.Age (Dordr). 2015;37(6):118. doi:10.1007/s11357-015-9852-3.British Heart Foundation.Practising pilates.Kloubec J.Pilates: How does it work and who needs it?Muscles Ligaments Tendons J. 2011;1(2):61-66.Fitness Advisor.The 6 principles of pilates.Garcia-Pastor T, de Baranda P, Aznar S.Effects of a 20-week Pilates method program on body composition.Rev Bras Med Esporte. 2020;26(2):130-3. doi:10.1590/1517-869220202602156503Güngör F, Tarakci E, Özdemir-Acar Z, Soysal A.The effects of supervised versus home Pilates-based core stability training on lower extremity muscle strength and postural sway in people with multiple sclerosis.Mult Scler.2022 Feb;28(2):269-279. doi:10.1177/13524585211012202
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wells C, Kolt GS, Marshall P, Hill B, Bialocerkowski A.The effectiveness of Pilates exercise in people with chronic low back pain: a systematic review.PLoS One.2014 Jul 1;9(7):e100402. doi:10.1371/journal.pone.0100402AARP.6 reasons to start pilates at any age.Betterhealth.Pilates - health benefits.Bergamin M, Gobbo S, Bullo V, et al.Effects of a Pilates exercise program on muscle strength, postural control and body composition: Results from a pilot study in a group of post-menopausal women.Age (Dordr). 2015;37(6):118. doi:10.1007/s11357-015-9852-3.British Heart Foundation.Practising pilates.Kloubec J.Pilates: How does it work and who needs it?Muscles Ligaments Tendons J. 2011;1(2):61-66.Fitness Advisor.The 6 principles of pilates.Garcia-Pastor T, de Baranda P, Aznar S.Effects of a 20-week Pilates method program on body composition.Rev Bras Med Esporte. 2020;26(2):130-3. doi:10.1590/1517-869220202602156503Güngör F, Tarakci E, Özdemir-Acar Z, Soysal A.The effects of supervised versus home Pilates-based core stability training on lower extremity muscle strength and postural sway in people with multiple sclerosis.Mult Scler.2022 Feb;28(2):269-279. doi:10.1177/13524585211012202
Wells C, Kolt GS, Marshall P, Hill B, Bialocerkowski A.The effectiveness of Pilates exercise in people with chronic low back pain: a systematic review.PLoS One.2014 Jul 1;9(7):e100402. doi:10.1371/journal.pone.0100402
AARP.6 reasons to start pilates at any age.
Betterhealth.Pilates - health benefits.
Bergamin M, Gobbo S, Bullo V, et al.Effects of a Pilates exercise program on muscle strength, postural control and body composition: Results from a pilot study in a group of post-menopausal women.Age (Dordr). 2015;37(6):118. doi:10.1007/s11357-015-9852-3.
British Heart Foundation.Practising pilates.
Kloubec J.Pilates: How does it work and who needs it?Muscles Ligaments Tendons J. 2011;1(2):61-66.
Fitness Advisor.The 6 principles of pilates.
Garcia-Pastor T, de Baranda P, Aznar S.Effects of a 20-week Pilates method program on body composition.Rev Bras Med Esporte. 2020;26(2):130-3. doi:10.1590/1517-869220202602156503
Güngör F, Tarakci E, Özdemir-Acar Z, Soysal A.The effects of supervised versus home Pilates-based core stability training on lower extremity muscle strength and postural sway in people with multiple sclerosis.Mult Scler.2022 Feb;28(2):269-279. doi:10.1177/13524585211012202
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