If your goal is to build strength but you haven't exercised in a while, Pilates is a great option. Not only is it easy to do at home because it can be done without any equipment, it's also gentle on your joints.
Maia Henry, a Pilates instructor at workout app Ladder, has shared a simple routine to help you build strength in the legs, back and core using only bodyweight Pilates moves.
It's beginner-friendly and every exercise is done from a lying or kneeling position. A Pilates mat, which is typically thicker than a yoga mat, will make the experience more comfortable, or you could use a towel or blanket to cushion your knees and back instead.
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How to do this beginners Pilates workout
1. Bird dog
"This exercise is great for your core strength," says Henry, and it's a great move to start with because it will activate your core. Remember to keep your core engaged throughout the rest of the routine.
How to do it
- Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Keep your spine neutral, core engaged and your head aligned with your spine.
- Extend your right arm in front of you while extending your left leg behind you. Keep your hips and torso square to the floor. Squeeze your core, glutes and back muscles to maintain balance and stability.
- Hold this extended position for a moment then return to the start under control.
- Repeat on the other side, alternating sides with each rep. Complete 10-12 reps on both sides.
2. Fire hydrant
"With this exercise, you're targeting your glutes and opening your hips," says Henry. The exercise may reveal you have limited mobility in your hips. Don't force your leg higher than it can comfortably go—mobility improves with practice.
How to do it
- Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Keep your spine neutral, core engaged and your head aligned with your spine.
- Lift your right knee out to the side, keeping your knee bent at 90°. Only lift your leg as high as you can while keeping your torso and back stable.
- Pause, then lower your leg under control.
- Complete 10-12 reps on each side.
3. Side-lying leg lift
"This will challenge your leg strength as well as your core," says Henry. "It will also engage your hips and pelvic floor."
- Lie on your side with your bottom leg bent and top leg extended.
- Either extend your arm on the floor and rest your head on your biceps, or bend your elbow and rest your head in your hand. Rest your top hand either on your hip or in front of you for balance.
- Make sure your shoulders, hips and feet are aligned. Engage your core to keep your body stable, preventing it tipping forward or backward.
- Slowly lift your top leg as high as possible.
- Lower your leg with control, without letting it rest fully on your bottom leg.
- Complete 10-12 reps, then repeat on the other side.
4. Superwoman
"This is a great exercise to work on your spinal mobility and target your lower back and upper body without weights," says Henry.
- Lie on your stomach with your arms extended in front of you and your legs extended behind. Keep your neck in a neutral position, looking down on the floor. Engage your core.
- Simultaneously raise your arms, chest and legs as high as you can without causing discomfort in your lower back.
- Hold this position for a few seconds, engaging your glutes and lower back muscles.
- Slowly lower with control.
- Repeat for 10-12 reps.
Ready for more? Try this Pilates for beginners routine.
