Pilates is a great way to strengthen your core and improve your posture, flexibility, balance, and coordination. If you’re looking for an exercise regime that will help you tighten and tone your physique while also promoting weight loss, these pilates workouts for beginners are a great place to start! With both mat classes and reformer workouts to choose from, we’ve included full-body, fat-burning exercises as well as options that target specific areas of the body, including your abs, arms, and legs.
What Is Pilates?
For those who aren’t in the know, pilates is a low impact, full-body exercise designed to strengthen and stabilize your core. By emphasizing greater control over your muscles, pilates exercises help improve posture, balance, and flexibility. Instead of focusing on total reps per exercise, pilates workouts teach you how to maintain control of your muscles and movement through resistance exercises. Pilates is often praised for it’s ‘mind-body connection’ focus as it requires you to be present and aware of your breathing and form.
There are 2 different types of pilates workouts:
- Mat exercises. If you’re looking for pilates workouts for beginners, pilates mat exercises are a great starting point. By using your own body to create resistance, you will learn how to control your muscles through each exercise for a challenging and effective full-body workout. Depending on where you are practicing and the type of class you are doing, additional equipment may be used.
- Reformer exercises. A reformer is a piece of exercise equipment that resembles a bed frame with strings. These pulleys provide resistance during your workout, allowing you to train many parts of your body. A reformer enables you to exercise in many different positions – while sitting, standing, lying down, etc. – and it’s equal parts fun and demanding.
What Are the Benefits of Pilates Workouts?
- Improved posture
- Improved balance and coordination
- Greater flexibility
- Strengthens muscles, for a more toned physique
- Focused on strengthening your core, resulting in toned/flat abs
- Good for rehabbing from, and preventing, certain injuries
- Reduces stress and promotes relaxation
8 Full Body Pilates Workouts for Beginners
20 Minute Total Body Pilates Workout for Beginners | PsycheTruth
If you’re looking for pilates workouts for beginners, this 20-minute routine is a great one to start with. The moves may look easy at the onset, but don’t be deceived! This workout will tone and shape your legs, butt, abs, and arms, helping you build strength and flexibility. All you need is a pilates mat (similar to a yoga mat, but thicker for greater comfort) and a good attitude!
POP Pilates for Beginners | blogilates
This is another one of my favorite full-body pilates workouts for beginners as she spends a lot of time explaining the principals of pilates, such as proper breathing, posture, and form. You’ll work your arms, legs, and abs in this workout, and I promise you’ll feel the burn!
15 min Pilates Workout for Back Pain | Kalm Pilats
If you’re looking for pilates workouts for beginners to help with back pain, this is a great 15-minute routine to try. Improving your core strength is key when it comes to supporting your back, and these exercises will teach you to do just that! You will also stretch out tight leg muscles, and this workout can be beneficial to those looking for sciatica relief as well.
Body Slimming Pilates Workout for Beginners | blogilates
This workout is only 17 minutes, but if you use the right form, that’s all you’ll need! I love her energy and how she explains each exercise to ensure you’re getting the most out of each workout.
35-Minute Fat Burning HIIT Pilates Workout | FitnessBlender
If you’re looking for pilates workouts for beginners that include a little cardio to help you torch calories while you strengthen your core, this is a great one. You’ll need a pilates mat and a set of dumbbells, and you’ll feel the burn and elevate your heart rate in this 2-in-1 workout!
Flat Abs Pilates Workout for Beginners | blogilates
If you’re specifically looking for pilates workouts for beginners that are focused on your abs, the video explains different moves and techniques, helping you build a solid foundation for future pilates workouts. No equipment is needed, and she’ll guide you through exercises like roll ups, single leg drops, double leg extensions, oblique swivels, and twisting crunches. It’s harder than it looks!
30-Minute Full Body Pilates Reformer Workout | The Balanced Life Pilates with Robin Long
Whether you have your own reformer, access to a studio with a reformer, or you just want to see what all the hype is about, this 30-minute full-body video is a great introduction! She will walk you through each exercise, and you will find them both challenging and fun!
Upper Body & Abs Pilates Reformer Workout | Gone Adventuring
If you want to know how to work your core and strengthen your upper body on a reformer, this is a great series of exercises to try. This is designed for both beginners and intermediate pilates goers, and she does a fabulous job walking you through the exercises, explaining the correct form to use along the way.
Pilates is a great way to strengthen your core, build muscle, and lose weight. Whether you’re in your 20s or over 50, these pilates workouts for beginners will teach you the basic moves used in mat and reformer pilates workouts, and as long as you have an internet connection, they can be streamed from anywhere!