Pilates offers a range of benefits – and with many levels available it is enjoyable for beginners to enthusiasts alike. Below we outline some of the most popular Pilates exercises for beginners, with their various levels.

Benefits of Pilates

Pilates is a great way to improve your flexibility, muscle strength and posture. When beginning any new exercise it can be hard to know where to start! There are so many different Pilates exercises out there but it is always important to start with a level that suits you and get the basics right first. Many Pilates exercises offer ways to progress the exercises or modify them in ways to suit you which is one of the reasons Pilates can be accessible to everyone.

Pilates aims to help improve your core muscle strength. Engaging these muscles can be tricky to start with but always remember less is more! You only need to engage this muscles about twenty per cent of their maximum contraction to work the muscles effectively when doing these exercises.

An introduction to Pilates exercises for beginners

In the below videos we outline some of the most common ilates exercises and introduce the different levels available depending on experience and confidence of the participant.

One leg stretch

This exercise challenges the stability and core strength around the pelvis by adding alternating leg movements, closely related to walking.

Find out more details and instruction on how to do a one leg stretch exercise

Bridging exercise

This is a great exercise to strengthen your core and glute muscles. It also encourages movement of the spine.

Find out more detail and instruction on how to do a bridge exercise.

Scissors

This exercise challenges the control around your pelvis and hips with alternating leg movements. This exercise works your core muscles and your lower abdominal muscles.

Find our more detail and instruction on how to do a scissors exercise.

Clam

This exercise is performed lying in your side and is a nice way to begin strengthening your gluteal muscles. Specifically this exercise focuses on engaging and strengthening the gluteus medius muscle.

Find our more detail and instruction on how to do a clam exercise.

Cat stretch

If you feel stiff into your back and want to improve the flexibility in your spine, a cat stretch can be a great way to mobilise your spine into a flexed and extended position.

Find our more detail and instruction on how to do a cat stretch movement

Go to your level

Pilates offers multiple levels across its range of exercises. It is a good idea to build up strength and control over time. Go to always go to a level that suits you and most importantly enjoy the exercises you are doing.

Pilates for beginners

If you are new to Pilates and looking to experience a class that incorporates a range of exercises then try this Pilates class

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