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

Single leg stretch targets your core and improves your balance. (Image: Canva)

Heard about pilates and are curious to give it a try? But unsure of what it is, even though it is all a rage and your bestie is telling you about it? Pilates is a fantastic low-impact workout that focusses on strengthening your core, improving flexibility, and enhancing your overall posture.

Unlike high-intensity workouts, pilates don't rely on heavy weights or fast-paced movements. Instead, it emphasises controlled movements and precise alignment. This makes it a great option for beginners, as well as people recovering from injuries.

Types of pilates

While the core principles of pilates remain consistent, there are various styles and approaches that cater to different preferences and fitness goals. Here are some common types of pilates:

Traditional pilates

Focus: This style emphasises the original pilates exercises and principles, often using small equipment like the Reformer, Cadillac, Chair, and Barrel.

Intensity: This can range from beginner to advanced, but typically involves a slower pace and a focus on precision.

Mat pilates

Focus: This style utilises a mat as the primary equipment, making it accessible for many people.

Intensity: It can be adapted to various fitness levels, from gentle flows to more challenging sequences.

Fusion pilates

Focus: It combines pilates with other forms of exercise, such as yoga or dance, to create a more dynamic and challenging workout.

Intensity: This can vary depending on the specific fusion style, but often involves a higher intensity and a faster pace.

Contemporary pilates

Focus: This style includes modern adaptations of pilates exercises, often using innovative equipment and techniques.

Intensity: It can range from beginner to advanced, with a focus on functional fitness and core strength.

Prenatal pilates

Focus: This specialised style is designed for pregnant women, focussing on strengthening the core, pelvic floor, and back muscles.

Intensity: Gentle and low-impact, emphasising safety and comfort for both mother and baby.

Also see | Best exercises for menopausal women: Try yoga, swimming, walking to boost heart health, lower blood pressure

Pilates for men

Focus: This style includes exercises that are specifically designed to address the unique needs and goals of men, such as building strength and power.

Intensity: This can be more challenging and intense than traditional pilates, focussing on strength training and functional fitness.

Here are some essential pilates moves to get you started:

The hundred

• This exercise warms up your body and engages your core.
• Lie on your back with your knees bent and feet flat on the floor.
• Lift your head and shoulders off the mat, keeping your neck neutral.
• Pump your arms up and down in small circles, as if you're scooping water.
• Inhale for five pumps, exhale for five pumps and repeat for 10 rounds.

• This exercise targets your core and improves your balance.
• Lie on your back with your knees bent and feet flat on the floor.
• Bring your right knee towards your chest, then extend your left leg straight up.
• Reach for your right ankle with your left hand, and then switch legs.
• Aim for 10 repetitions on each leg.

• This exercise strengthens your back and hamstrings.
• Lie on your back with your arms extended overhead.
• Lift your legs towards the ceiling, keeping them straight.
• Slowly roll your pelvis and lower back off the mat, reaching your toes towards the floor.
• Pause at the top, then slowly roll back down to the starting position.
• Repeat 5-10 times.

• This exercise works your chest, shoulders, and upper back.
• Lie on your stomach with your legs extended and your arms by your sides.
• Lift your chest off the mat, pressing your hands into the floor.
• Hold for a few seconds, then lower back down.
• Repeat 10-15 times.

• This exercise targets your core and improves your hip flexibility.
• Lie on your back with your legs extended and your arms by your sides.
• Lift your right leg a few inches off the mat and draw small circles in the air.
• After 10 circles, switch legs and repeat.