Pilates for beginners may seem like a daunting task, but it doesn’t have to be! This 20-minute at-home workout routine is the perfect way to ease into Pilates.
What Is Pilates?
Pilates is a low-impact form of exercise that focuses on strengthening the core muscles. It can be done with or without equipment, making it a great workout for people of all fitness levels.
This workout is a great way to improve your overall fitness. It can help to:
Increase flexibility
Strengthen muscles
Reduce stress
How To Do Pilates?
Pilates is best done with the guidance of a certified Pilates instructor. However, there are many Pilates workouts available online or on DVD that can be done at home.
When starting out, it is important to use caution and go at your own pace. As you become more familiar with the Pilates exercises, you can increase the intensity and number of repetitions.
20-Minute Pilates Workout Routine With Equipment
Start with a basic Pilates workout routine that you can do in the comfort of your own home. This 20-minute at-home Pilates for beginners is perfect for everyone and only requires a few pieces of equipment, so no excuses!
Equipment Needed:
– Pilates Mat, Ball, and Ring
The Workout:
Perform each exercise for 45 seconds with a 15-second rest in between. Complete 3 rounds of the entire circuit.
Exercises:
- Pilates Ball Squeeze
- Pilates Ball Pass
- Pilates Ring Squats
- Pilates Ring Plank Hold
- Pilates Mat Crunches
1. Pilates Ball Squeeze:
Start by sitting on the mat with your feet flat on the ground and a Pilates ball between your knees and then use your inner thigh muscles to squeeze the ball as you exhale, and continue for 45 seconds.
2. Pilates Ball Pass:
Start by lying on your back with your knees bent and a Pilates ball between your ankles. Use your lower body to raise your hips off the ground and pass the ball from your ankles to your knees. Return to the starting position and repeat for 45 seconds.
3. Pilates Ring Squats:
Start by standing with your feet hip-width apart and a Pilates ring around your thighs. Now, lower into a squatting position, making sure to keep your knees behind your toes, and press the Pilates ring outward as you squat. Return to the starting position and repeat for 45 seconds.
4. Pilates Ring Plank Hold:
Start in a plank position with your feet hip-width apart and a Pilates ring around your ankles. Make sure your body is in a straight line from your head to your heels, and hold this position for 45 seconds.
5. Pilates Mat Crunches:
Start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and use your abs to curl your upper body off the ground and towards your knees. Return to the starting position and repeat for 45 seconds.
Now that you’ve completed the circuit, take a minute to catch your breath and then repeat 2 more times for a total of 3 rounds. Also remember to focus on your form and breathing throughout the entire workout. If you have any questions, please consult a Pilates instructor.
20-Minute Mat Pilates Workout
Equipment Needed:
- Pilates Mat
1. Pilates push-ups:
Start in the Pilates plank position with your shoulders over your wrists and your body in one long line from your head to your heels. Lower your chest toward the floor, maintaining the Pilates plank position throughout the move. Return to start. That’s one rep. Do 10 to 12 reps.
2. Standing Roll Down:
Start standing with your feet hip-width apart and your arms at your sides. Inhale as you reach your fingertips up overhead, then exhale as you roll your spine down toward the floor, letting your head and neck hang heavy. Inhale as you roll back up to standing. That’s one rep. Do 10 to 12 reps.
3. Pilates Scissor:
Lie on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor. Keep your abs pulled to your spine, and switch legs. That’s one rep. Do 10 to 12 reps.
4. Roll up:
Lie on your back with both legs in the air and your head and shoulders off the ground. Inhale as you reach your arms overhead, then exhale as you roll up to a seated position, keeping your abs pulled to your spine. Inhale as you roll back down. That’s one rep. Do 10 to 12 reps.
5. Pilates V-Sit:
Sit with your knees bent and your feet flat on the floor. Lean back, place your hands on the floor behind you, and lift your feet off the floor, balancing on your tailbone. Inhale as you lower your legs toward the floor. Exhale as you lift them back up to Pilates V-sit position. That’s one rep. Do 10 to 12 reps.
Pilates is a great way to improve your overall fitness level, and this beginner-friendly workout routine is the perfect place to start. Give it a try!
FAQS
What is Pilates?
Pilates is a method of exercise that involves low-impact movement and emphasizes proper postural alignment, core strength, and muscle balance. Pilates can be done with or without equipment, making it a great workout for people of all fitness levels.
Who can benefit from Pilates?
Pilates is suitable for people of all ages and fitness levels. It is especially beneficial for those who are looking to improve their posture, flexibility, and core strength. No matter whether you are a beginner or a pro, Pilates is a perfect workout for you.
What equipment do I need to do Pilates?
For this particular workout routine, you will need a Pilates mat, Pilates ball, and Pilates ring. However, there are many Pilates exercises that can be done without any equipment at all.
How often should I do Pilates? What are the benefits of Pilates?
You can do Pilates as often as you like, but we recommend 3-4 times per week for the best results. Pilates can help to improve your posture, flexibility, and core strength. It is also a great way to relieve stress and tension.
Looking for more details on Pilates? Check out our blog post: An Introduction To Pilates – 2022 Guide To Beginner Pilates