7 Pilates Exercises for Beginners to Do at Home

Most of the population spends most of the time sitting, even more so in periods of quarantine as we are unfortunately experiencing at the moment. Therefore, the performance of sport is an indispensable element to maintain physical and mental health.

Within the world of sport we can find a wide variety of disciplines, such as Pilates, an alternative that not only brings great benefits to the body, but can be done without a great expense of money or time.

We show you the best pilates exercises for beginners that you can do at home,so that you can achieve the benefits that this activity has.

Pilates Exercises for Beginners

1. Roll Up

The Roll Up is an abdominal work exercise aimed at achieving stability and mobility, while focusing on the sequential movement of the spine.

How to do it?

  1. Lie on your back with your legs outstretched and your arms on your head, with your palms up. Aim your feet and press your lower back against the ground.
  2. Exhale to begin, then inhale and raise your arms so that your fingers point to the ceiling.
  3. It contracts the abdominal muscles and begins to curve the spine of the vertebra estera by vertebra.
  4. Get up slowly and keep a curve in your spine as you sit down and reach your toes.
  5. Inhale and slowly reverse the movement so that your spine meets the floor vertebra by vertebra.
  6. Do 3 to 10 repetitions.


7 Pilates Exercises for Beginners to Do at Home
7 Pilates Exercises for Beginners to Do at Home

2. The Hundred

The Hundred of Pilates  is one of the most famous exercises, if not the most, within this discipline, since it can be included in sessions adapted to almost any level thanks to the different progressions that from it, can be performed.

It is used in heating, as it activates the whole body, and also serves to harden abdominals and stimulate blood circulation.

How to do it?

1.Lie on your back and extend your legs at a 45-degree angle. Use your abdominal muscles to lift your head and upper back from the floor.
2.Extend your arms next to your body.
3.Start moving your arms up and down as you inhale and exhale in unison.
4.Inhale five quick counts and then exhale five quick counts – that's a cycle.
5.Do 10 cycles.

3. The V

This exercise, known as "The Teaser", is very common to see in pilates exercise routines. And although it seems a very simple exercise it is not so simple, since it is of medium intensity.

It develops the strength and resistance of the abdominals (the core) and the hip flexors while articulating the spine and working a very fine balance.

How to do it?

1.Lie on your back and extend your arms above.
2.Lift your legs about 45 degrees and point your feet to the place where the wall meets the ceiling.
3.Exhale and tighten the abdominal muscles as you bend the spine of the mat, entering a V with your arms outstretched parallel to your legs.
4.Lengthen your spine and pause for a moment, and then reverse the movement, going down to the starting position, slowly and in control.
5.Do 3 repetitions.

7 Pilates Exercises for Beginners to Do at Home

4. The swimmer

The swimmer is an exercise that is used in Pilates that is characterized by being very complete and low impact. It allows you to work the muscle groups of the whole body in a single exercise, although the most involved parts are the shoulders, back and legs.

How to do it?

1.Lie face down and extend your arms above.
2.Inhale, contract your abs, and lift your arms, chest, and legs off the floor. Keep your legs straight.
3.Exhale and wait.
4.Start active breathing as you move your arms up and down, while doing scissors with your legs at the same time, as if you were swimming.
5.Use the same breathing pattern you used in exercise Hundred: five quick inhalations and five quick exhalations.
6.Do 3 repetitions.

7 Pilates Exercises for Beginners to Do at Home

5. The Swan

The exercise "The Swan dive" or swan dive, strengthens the neck, back and buttocks. It is ideal for counteracting the negative effects of forward tilt on the spine.

Although it is one of the most beautiful Pilates exercises to see, it is very difficult to execute properly.

How to do it?

1.Lie face down with your legs separated at the distance of your hips and slightly turned outwards.
2.Place your palms on the floor next to your face so that your thumbs align with your nose.
3.Press the palms of the hands and slowly lift the upper body from the ground, mainly using the strength of the muscles of the lower and middle back.
4.Press the top of your feet against the mat.
5.Lower your back down with control.
6.do 6 repetitions.

7 Pilates Exercises for Beginners to Do at Home

6. The saw

The Saw is considered one of the basic exercises of the classic Pilates series and can help you improve the stability and mobility of your spine. In addition, it is an exercise that provides many benefits, among which are the development of the lungs by turning the torso, lubricating the spine safely by stabilizing the hips to the ground, releasing loads in the lumbar when stretching and improving flexibility in the hamstrings (back of the legs).

How to do it?

1.Sit straight with your legs extended and slightly wider than your shoulders.
2.Open your arms to the side, with your palms facing forward.
3.Contract your abdominal muscles and turn your shoulders, arms, and torso to the right so that your   right arm is behind you and your left arm is in front.
4.Turn your hand back so that your thumb points down, exhale and flex your hips, stretching your left arm to your right foot.
5.Inhale when you climb and return to the center.
6.Do 6 repetitions on each side.

7 Pilates Exercises for Beginners to Do at Home

7. Circles with one leg

Among pilates exercises, the one leg circle is quite integral, since when you execute it you exercise the legs, hips, lumbar area and core; therefore it is important to take it into account and try to do it correctly.

Performing this type of exercise helps to flex the hips and back of the legs while helping to stabilize, coordinate and mobilize those parts of the body.

How to do it?

1.Lie on your back with your arms next to your body.
2.Exhale as you push your right knee toward your chest, then inhale and extend your leg upwards.
3.Point your toes to the ceiling and flex your left ankle.
4.It contracts the central muscles and presses the lower back against the mat.
5.Exhale as you carry your right leg across the midline of your body, moving in an arch so that your leg is about a foot off the floor.
6.Inhale at the bottom of the arch and bring the leg straight back to the starting position.
7.Do 6 repetitions on each leg.

7 Pilates Exercises for Beginners to Do at Home


Both Pilates and yoga are exercises that help us have a strong pelvic floor. However, although you can do pilates at home, as soon as you have the opportunity go to a specialized center where a monitor can point out the most appropriate exercises for your condition and make possible corrections in the postures you adopt when executing them.

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