If you're new to exercise, and want something you can easily do at home, look no further than Pilates.
This low-impact practice is not only accessible for beginners but builds strength, mobility, posture and coordination, all without any equipment.
Pilates incorporates slow and controlled movements guided by the breath, with each move designed to isolate key muscles or improve flexibility in specific joints.
Rachel Lennon, Pilates instructor and founder of The Wellness Tribe studio has shared three simple exercises ideal for beginners. It targets the whole body and takes less than 10 minutes to complete.
Try the three-move Pilates workout for beginners
1. Glute kickback
"This is a super simple and effective exercise," says Lennon. "You're working on glute and core strength and it's great for hip mobility."
"Start just bodyweight and you can add ankle weights or a resistance band to increase the difficulty," she adds.
- Start on your hands and knees with wrists under your shoulders and knees under hips.
- Maintain a neutral spine, without arching or rounding it.
- Inhale to prepare then exhale, kick one leg back, keeping the knee bent at a 90° angle. Flex your foot and kick it upward.
- Lower your leg until it hovers just above the floor.
- Repeat for eight to 10 repetitions.
- To make the move harder, you can straighten the leg and move it up and down, tapping the floor. You can also add in some pulses (small, rapid up-and-down movements.)
2. Plank
"Planks are really good for building core strength and shoulder stability," Lennon explains "Planks can also help you build up your stamina because your heart rate goes up when you're in a plank."
"It also helps you practice proper alignment and control, as well as engaging your entire core," she adds.
- Lie on your front and place your elbows or your hands on the floor under your shoulders.
- Engage your core and lift your body off the floor, balancing on your toes (or knees).
- Keep your body in a straight line from your shoulders to your feet (or knees)—avoid arching or rounding your back.
- Start by holding for ten seconds, gradually increasing as you build strength.
3. Pilates squat
You’ve likely done squats before, but this slower, more controlled version has a Pilates twist.
"With Pilates squats, you'll be moving slowly and with control, which can help you improve your technique and form," Lennon explains.
"It strengthens the thighs, glutes and the core," she says. "This move will also test your mobility, as you try and get your hips down to a 90° angle."
- Start standing with your feet hip-width apart, engaging your core.
- Sit back into a squat and lower your hips as low as you can or until they're below knee level.
- Raise your arms overhead as you descend.
- Maintain an upright spine and move slowly and with control.
- Press through your heels to return to standing, lowering your arms as you stand.
- Repeat for eight to 10 repetitions.
