Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips and keeping your shins parallel to the floor. Follow along with the video and read on for Ho's specific instructions on how to properly perform each exercise. You can try this 10-minute Pilates workout at home right now - no special equipment required. This short but effective workout is a great entry into Pilates and targets the abdominals. Booty in, core engaged.ġ0-Minute At-Home Pilates Workout for Beginners Tuck: This just means a slight round in the low back to encourage good alignment and core engagement. Tabletop: You begin a few core exercises in tabletop, laying on your back with your legs up in a 90° angle. Midline: An imaginary line from your head to your toes that your instructor will cue you to “hug” to help with balance and engage your core. Pilates stance: This movement involves heels together and toes apart. Some common terms that you may hear frequently used in a Pilates workout include: When it comes to specific Pilates terms and lingo, Ho says that as you practice you'll quickly learn the names of the moves you love. "All that pulsing paired with deep mind-muscle connection is what makes Pilates extremely effective," Ho says. The workout was initially designed to help injured athletes and dancers return to exercise in a safe manner and also maintain fitness moving forward. Developed by Joseph Pilates, the exercise combines core stabilization, strength, flexibility, balance and proper alignment with concepts like mindfulness, breathing techniques and fluidity of movement. ![]() "Pilates is a mind-body exercise that challenges your core and sculpts lean muscle," says fitness instructor Cassey Ho, founder of Blogilates and author of protein-based cookbook Sculpt. Here's everything you need to know about Pilates for beginners, including what equipment you need to get started and a complete workout plan, designed by fitness experts. ![]() Whether you're just starting an exercise regimen or returning to workouts after an injury, Pilates is great for all levels of fitness, but is an especially good routine for beginners. The unique strength training exercises work deep muscles and can improve everything from flexibility and balance to circulation and muscle control. "Hearst Magazines and Yahoo may earn commission or revenue on some items through the links below."Īn effective and low-impact workout, Pilates has been around for nearly 100 years, but has grown in popularity in recent decades. Photo credit: Alexandr Dubynin - Getty Images
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