5 Pilates exercises for beginners that only need a mat at home

Pilates has gained popularity over the years for the several health benefits it offers. Not only does it strengthen the core and improve flexibility, but the slow movements also help with better posture and balance. When it comes to joint health and mobility, Pilates does a fine job as it provides a full-body workout by targeting several muscle groups. It also adds versatility to your fitness routine, improving mood and focus.

While it has become a trend that many are now taking to, the difficulty lies in finding classes that are budget-friendly and don’t require buying expensive gear. Even at-home reformer machines increase the risk of injury without a trainer. However, all this can be done away with, and in reality, you can start Pilates at home with just a mat.

5 easy Pilates exercises for beginners

Also read | Pilates for beginners: Exercises to improve core strength, flexibility and posture

• Pelvic Curl (Bridge): It is one of the basic exercises that improves spinal articulation, strengthens the pelvic floor and glutes, and lengthens hip flexors.

How to do: Lie face up with knees bent, feet hip-width apart and flat on the floor, and arms by your sides. Take a deep breath to prepare. As you breathe out, tilt your pelvis and lift your hips, forming a straight line from your shoulders to your knees. Inhale and stay lifted, then exhale and gently lower yourself down. Repeat 3–5 times.

• Single Leg Stretch: It’s a great exercise for strengthening core muscles and helps with building stronger balance and stability. It can be slightly difficult for beginners and may require practice, but it’s still easily doable for most.

How to do: Lie on your back with knees bent and feet lifted so your knees are over your hips and your shins are parallel to the floor. Lift your head and shoulders using your core muscles, drawing your ribs toward your hips to avoid straining your neck. Extend one leg out while pulling the other knee toward your chest, then switch legs in a smooth, alternating motion.

Also read | Best exercises: Try Wall Pilates to strengthen core, improve flexibility if you’re over 40

• Plank: Plank is an excellent exercise to improve core strength and stability. It also works as an overall body workout that increases flexibility.

How to do: Start on your hands and knees, with your hands under your shoulders and knees under your hips. To make it harder, move slightly forward. Lift your knees a few inches off the floor, keeping your hips level with your shoulders. Tighten your core and keep breathing.

• Side Kick: This simple exercise builds lower body strength, especially in the glutes, outer thighs, and hips. It also engages the core and improves balance, making it a good full-body workout.

How to do: Start by lying on your side, keeping your body in a straight line. Rest your head on your lower arm and place your top hand on the floor for support. Engage your core and lift your top leg to hip height, keeping it straight. Kick it forward and hold for a second. Return your leg to the starting position, bringing it in line with your body. Repeat 10 times and alternate with the other leg.

• Rolling Like a Ball: It’s an easy exercise that effectively strengthens the core, increases spinal flexibility, and improves balance and coordination.

How to do: Sit on the floor with bent knees and feet flat on the floor. Hold your shins with your hands and lift both feet off the ground. Bring your knees closer to your chest, keeping your thighs together. Slightly round your back and tighten your abs. Roll back onto your shoulder blades, then use your core to return to the starting position. Repeat 10 times.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.