Skip to main content

What is pilates? A beginner’s guide

You’ve probably heard of Pilates, maybe because of its association with exclusive studios and celebrity workouts. However, Pilates is a super accessible workout, with apps, including Peloton, YouTube, and Instagram, offering classes and techniques to assist your wellness journey.

So what is Pilates exactly, and what does the exercise entail?

Related Videos

Because of its association with millennials’ favorite studios and influencers, many view Pilates as a new-age fitness routine. However, Joseph Pilates actually developed it at the turn of the last century. These exercises strengthen the core and promote deep breathing and mindfulness. There’s not much repetition, nor will you use heavyweights, resulting in an engaging and surprisingly relaxing routine.

Pilates relies on six principles: centering (bringing awareness to your core), concentration, control, precision, breath, and flow. Ready to dive in? Roll out that yoga mat and let’s get started.

woman-doing-bridge-pose-on-mat

Benefits of Pilates

Maintaining a strong core is about so much more than flexing six-pack abs. First, the core muscles, including the glutes, hips, pelvic floor, and lower back, are essential to keeping good posture and balance. This can reduce aches, pains, and the risk of falls and other injuries. You’ll certainly work out your abdominal muscles, but you won’t just be doing an hour’s worth of crunches.

This workout also includes bridges, leg circles, clams, side-lying leg lifts, and more moves that will strengthen all of these muscles, helping you to sit up straight and move more gracefully. Though some Pilates poses require flexibility, it’s okay if you’re not a human pretzel. In fact, the workout will actually help to increase mobility over time.

Pilates doesn’t just focus on your physical center, either. It also asks you to find a mental center. To truly embrace Pilates, you must maintain a strong focus on your breathing, which can distract you from everyday stresses and keep you engaged in the movements. Because this reduces anxiety, this workout can subsequently improve heart health and sleep and even lower your risk for some cancers.

woman-with-pilates-mat-and-waterbottle
Karolina Grabowska/Pexels

Equipment for Pilates

Pilates often boosts functional strength, mainly using bodyweight, but there a few pieces of equipment you can add to your routine to maximize the benefits of this exercise.

  • A mat. Having your own mat is the most hygienic option. Plus, Pilates mats are typically thicker and larger than yoga mats, so bringing your own ensures you won’t have to use a thin, old studio mat.
  • Pilates bands. These resistance bands will help strengthen and lengthen your body.
  • Magic circles. These rings are flexible, lightweight, and typically about 13 inches in diameter to provide a slightly different type of resistance than the bands.
  • Weights. Opt for 1 to 5 lb. weights — enough to add a challenge, but not so much that it becomes a lifting session.
  • Pilates ball. These large balls will strengthen your core and improve your posture.

Shoes aren’t required at Pilates classes — in fact, many studios will ask you to remove them at the door. Last, dress for success in comfortable clothing that allows you to stay nimble, like a form-fitting tank top and leggings.

Is Pilates right for me?

Working out should be enjoyable, so if you like Pilates, keep doing it! That said, it’s always a good idea to talk to your doctor before starting any workout regimen to ensure it’s right for you. You should especially speak to a healthcare professional if you:

  • Have a heart condition
  • Are prone to fainting or seizures
  • Are pregnant or recently were (Many people get diastasis recti during and after pregnancy, and working the abs can exacerbate this issue)
  • Recently had any surgery, particularly abdominal surgery
  • Are recovering from a broken bone

Pilates isn’t cardio, so for best results, make sure you’re also spending some time running, swimming, or cycling. Though it’s not a high-impact workout, you’re going to move in a Pilates class in a lot of challenging ways. While this can be both physically and mentally taxing, your improved strength, flexibility, and mental wellness are well worth it. Whether you drop by the studio or roll out your mat in the living room, Pilates is a great way to strengthen and stretch your whole body, especially if you’ve been spending a lot of your time behind a desk.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

5 Exercise Bands That Take Your Workouts to Another Level
EDX 7-Piece Resistance Band Set

If you’re interested in resistance training, but find that traditional weightlifting isn’t your thing, exercise bands are the perfect solution. Their versatility can elevate your workouts in ways you’ve never imagined! Resistance bands come in a wide variety of resistance levels and allow movements that mimic the most intense weight workouts. They’re also excellent for active rest days to keep blood flowing to muscles while they recover from heavy weight work. 

If you’re on a budget, bands are much more affordable than machines or free weights, as well as being thoroughly portable and taking up less space than free weights. And for anyone who does favor weight workouts, BFR, or blood flow restriction bands are another type of exercise band that helps you maximize your workouts by isolating blood flow for ultimate size and tone at lower weight loads. The bands listed below can help your workouts reach new heights!

Read more
Prevent and support gym injuries with these products
best kettlebell brands home woman gym

When it comes it staying active, preventing and supporting gym injuries is vital. In order to make sure you can exercise consistently and stay healthy, it’s important to have some know-how and invest in the right products. Joint injuries, muscle pains, and tendon strains all make it harder to have an optimal workout, so addressing those issues right away can support your fitness goals.

 

Read more
Useful accessories for anyone who spends time on their feet
An action shot of a woman running while wearing compression stockings

You hear how sitting all day is terrible for your health and posture, but what if your lifestyle keeps you on your feet for hours on end? You might take long walks and hikes, practice yoga, work a job that requires you to stand on your feet, and then go home and pore over a dinner recipe.

If you're always on the go, you know it can take a toll on your body. Wearing supportive shoes, non-restrictive clothing, and elevating your legs above the heart can all help. But for an extra dose of relief, consider one or more of the following items.

Read more