Best home pilates workout for beginners

Could Pilates be the secret ingredient your fitness plan is missing? This form of full body exercise is easy on the joints while promoting balance, alignment, posture, strength and flexibility. (No wonder celebrities like Jennifer Aniston and Naomi Campbell swear by it.) The best part: It’s inexpensive. There are tons of free online classes that cater to all levels of fitness, from beginner to expert. you really No Need fancy equipment or a personal trainer to get results.


Do you need more evidence? A six-month study found that Pilates was more effective in strengthening core muscles in postpartum women than traditional exercises (such as planks and sit-ups). and attitude. Pilates even helped reduce participants’ kyphosis (otherwise known as kyphosis). Also, a 10-week study found that exercise significantly reduced back pain.


So, where should you start? Some Pilates enthusiasts will encourage you to try the reformer—a piece of gym equipment that slides back and forth, so you can perform the exercises without friction. However, these machines cost more than $1,300, and you can get the same benefits with a hand towel or scarf. To get started, try this beginner-friendly 20-minute Pilates workout at home as demonstrated by trainer Kristi Cooper.

Note: Consult your physician before attempting any exercises.

Movement 1: Warm up your shoulders

Warming up the muscles and tendons in your shoulders will help improve your range of motion and prepare your arms for the exercise. How do:

  1. Stand with your feet hip-width apart. Hold the towel, hold one end in each hand and pull gently until there is tension on the towel.
  2. Inhale as you raise your arms in front of your body and just above your head. Exhale and lower your arms down, keeping tension on the towel. Repeat five times.

Movement 2: Standing side stretch

The standing side stretch helps stretch and train your breathing muscles and external obliques (the muscles on either side of your torso). How do:

  1. Stand in a wide position. Hold the towel over your head with each hand firmly holding one end.
  2. Keeping your arms straight, bring your right hand down toward your right knee, forming a “standing banana shape” with your body. (Go only as far as you feel comfortable.)
  3. Return to standing (using your oblique muscles) and repeat on the other side.
  4. Repeat eight times (one repetition involves bending in both the right and left sides).

To make this step effective: Engage your core while bending your torso. Do your best to keep your pelvis in a neutral position, and don’t arch or arch your back.

Movement 3: Standing around

Standing round helps stretch the muscles in your lower back while also engaging your torso and arms. How do:

  1. Stand in a wide position. Gently bend your knees and hold the towel over your head.
  2. Bend over to your right side, with your right hand reaching toward your right knee, as if you were about to do another standing side extension. When your right arm is parallel to the floor, allow your torso to rotate forward. Your back should be arched and you should be looking at the floor.
  3. Keep moving back to the left side. When your left arm is roughly parallel to the floor, return to a standing banana pose — the side extension — and pull yourself back up to standing, your arms above your head. That round was a single representative.
  4. Repeat three times starting on the right side. Then repeat three times on the left side.

Movement 4: Side leg slides

By using the towel as a slider in this move, you’ll work the muscles in your thighs, inner thighs, and core. How do:

  1. Fold the towel into a square. Place it on the ground and step on it with your right foot.
  2. Hinge at the Hip – Your knees are bent, your back is at a 45-degree angle, your neck is in line with your spine, and you’re staring at the floor. Place your hands on your hips or at your sides for balance.
  3. Move your right foot out to the side as far as it will go in your bent position. Pull it back. That’s one rep.
  4. Repeat 10 times. Switch feet (your left foot should now be resting on the towel) and repeat 10 times on the other side.

Step 5: Slides Back Leg Lunge

Use the towel to gently slide backwards, working your glutes and thighs while stretching your quadriceps and challenging your balance. How do:

  1. Step on the folded towel with your right foot. Keep your feet hip-width apart.
  2. Push the towel back with your toes, and slide into a lunge. (Your left knee forward, right knee back into a lunge.) Pull your leg back to stand. That’s one rep.
  3. Repeat the movement 10 times on your right foot. Alternate and repeat 10 times with your left foot.

Hint: Only slide where you feel comfortable. You don’t have to go into a full rush.

Movement 6: Squat parallel to the towel lift

The parallel squat works the muscles in your thighs and core. Lifting the towel simultaneously works your shoulders. How do:

  1. Stand with feet hip-width apart. Hold the towel in your hands.
  2. Hinge at the hip and enter a squatting position with feet parallel. At the same time, raise your arms up and stop when they are parallel to the floor. Return to standing. That’s one rep.
  3. Repeat 10 times.

Movement 7: Arm pulses in a squatting position

Don’t be fooled – arm lunges look easy, but you’ll start to feel the burning in your shoulders pretty quickly. This movement also works the quads and glutes. How do:

  1. Stand with feet hip-width apart. Hold the towel in your hands.
  2. Hinge at the hip and enter a squatting position with feet parallel. Raise your arms to the height of your ears.
  3. Pull the towel back over your head and quickly return to the original position (at the height of your ears). This counts as one rep or one beat.
  4. Repeat 10 times.

Move 8: Back warm-up

This gentle movement may feel like nothing at first, but it helps you learn proper form for your upcoming back stretches and strengthening exercises.

  1. Sit on a comfortable surface, such as a yoga mat, with your knees bent and your feet flat on the floor.
  2. Place the towel around the balls of your feet, like a hammock. Hold each end taut. Keep your back straight (imagine a string pulling you over the top of your head).
  3. Push your feet into the towel. Gently arch your back, creating tension, and then pull straight back. Repeat five times.

Move 9: Ab Hold Arm Lift

This move focuses on your abdominal muscles while challenging your overall balance. How do:

  1. Sit with your knees bent and feet on the floor. Fold the towel lengthwise. Place it just above your bottom, at the base of your back.
  2. Lean back and press into the towel with the heels of your feet still on the floor. Your spine is slightly curved. Option to stick your thighs under your knees to help.
  3. Extend one arm straight up above your head. Lower it and reach the other arm up and down.
  4. Inhale and slowly reach both arms above your head, engaging your core. Exhale and lower the hurt. Return to the seated position, keeping your back straight. When you get to a seated position, straighten your spine.
  5. Repeat steps 2 through 4 two more times.

Movement 10: Sitting in a spinal rotation

This movement works your abdominal muscles while stretching your back muscles. How do:

  1. Sit in the extended butterfly position. Your knees come down to the mat and the bottoms of your feet touch, but don’t pull your feet in (as you would with a normal butterfly stretch).
  2. Hold the towel in your hands. Extend your arms in front of you so that they are parallel to the ground.
  3. inhale. Exhale and rotate your torso to the left. Finish exhaling on two beats, pulling the rotation back a little on each beat. Rotate your torso to the right and repeat the two pulses.
  4. Repeat step 3 two more times.

Movement 11: Side leg pulses

This move engages your outer thighs while keeping your arms and torso balanced. How do:

  1. Lie on your right side, resting on your right elbow. Your forearm should face in front of you. Bend your right leg so that your upper leg is parallel to your forearm, and your lower leg is parallel to your left leg.
  2. Lift your left leg and push it up and down 10 times.
  3. Keeping your leg lifted, kick it forward with the foot flexed. Point your toes as you pull your leg back to the starting position. Repeat 10 times.
  4. On your last leg, keep your leg pulled back (diagonally). Lift your left arm diagonally towards your head so that it is in line with your raised left leg. Hold for three seconds and then release.
  5. Repeat steps 1 through 4 on your left side.

Move 12: Double kick back extension

The finishing move targets your shoulders, back, glutes and hamstrings while challenging your balance. How do:

  1. Lie on your stomach.
  2. Pin the towel behind your back. Keep your hands a little closer together than usual (about shoulder-width apart). Keep your arms straight. The towel should rest just below your butt.
  3. Pull the towel up until it’s just below your shoulder. Let your elbows fall to the floor. You should feel a stretch in your shoulders and upper back.
  4. Glue your legs with some glue and point your toes. Pull your lower legs up until they are at a 90-degree angle. Pulse three times at the top.
  5. Lower your legs, still glued together. At the same time, pull the towel down your back, lower your butt back, while lifting your torso off the floor. Return to the starting point (step #3.)
  6. Repeat five times.

Finish your exercise with the cobra pose, then the child’s pose, holding each for about five breaths. Congratulate yourself for completing this challenging exercise!

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Leave a Comment