Best Pilates Workout for Beginners

If you are a Pilates beginner, you may prefer to start off with formal Pilates exercise instructions, with a few group or private lessons at a Pilates studio, or look into classes offered at your local gym.

Even for the veteran, a studio or gym may be preferred over doing Pilates at home.

However, once you are familiar with some of the exercises bring them on the road with you to take advantage of some light exercising during the course of your day.  For added benefit, try incorporating Pilates into an office exercise routine.

What are some examples of easy Pilates exercises that you can use to loosen up and get started?

Try this beginner Pilates workout routine...

Back Warm-Up

1. Stand with your feet bare to get better contact with the floor.
2. With perfect posture, exhale and stretch one arm to the ceiling while gently reaching the other arm behind you. There should be no other body movement. Alternate between arms and repeat 10 times.

Shoulder Warm-Up

1. Hold your arms in front of you and bend upward at the elbows.
2. Cross one arm over the other and clasp your hands together. Gently push your elbows towards the ceiling keeping your shoulders down and relaxed.  Feel you shoulders stretching apart?
3. Hold this position for 10 seconds and then repeat 4 times, alternating arms.

Arm Circles

1. Place your feet hip-width apart with your body weight equally balanced on both feet. Relax. Tuck in your stomach.
2. Relax your arms at your side by stretching your fingers downward. Place your hands slightly in front of you. Do not lock your knees - instead feel you whole body relaxing.
3. Slowly circle each arm individually, 4 times in each direction, making the circles just in front of your body.

You can also do this exercise using the same relaxation methods and circling both arms simultaneously.

Leg Lift

1. Lie flat on your back on a firm surface, with both knees bent. Straighten your right leg and extend along the floor.
2. While breathing out, lift your right leg until it is level with the left knee.
3. When leg is lifted, flex your foot and breathe in. Breathe out as you lower it.
4. Repeat 10 times with each leg.

Hip Roll

1. Lie on your back with knees bent hip-width apart and with one leg crossed over the other.  
2. Place your arms by your side, stretched out horizontally just below shoulder level.  Keep palms flat to floor and relaxed.
3. Breathe out to encourage a stretch through your spine.
4. Slowly turn your legs one way and your head the other.
5. Breathe in and move back to the center, breathe out and reverse the stretch.  Do not pivot so far that your shoulders rise off the floor.
6. Repeat twist with each leg 10 times and then alternate legs.

For the best Pilates workout take the advice of the pro's and begin slowly, focusing on breathing and technique. Some Pilates basic exercise will help you begin to properly tone the muscles you will need when you are ready for more advanced movements.