Want to try Pilates but don’t know where to start? Start here, says certified Pilates teacher Evia Valeniece.
The BetterMe instructor created this three-move routine to introduce newcomers to this century-old discipline.
“It’s perfect for home workouts. It’s beginner friendly, it’s quick and because it is low impact and doesn’t involve heavy weights, I believe you can do it every day to promote good posture and general wellbeing,” Valeniece tells Fit&Well.
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Her three-minute sequence combines classical and contemporary Pilates exercises to target your legs, glutes and deep core muscles, which Valeniece says are vital for everyday activities.
It will also help improve coordination, balance and train the mind-muscle connection that is so integral to Pilates, she adds, pointing to the leg lift as an example.
“Your whole body is completely neutral. It’s not moving. It’s not shifting because you are using your deep core muscles to hold yourself still,” she explains.
“Only your leg is moving and you’re learning how to target that specific area. That helps in other activities and sports. It helps you perform exercises with better posture and more intention.”
Most of all, Valeniece says that this Pilates sequence should feel manageable.
“My goal is always to encourage people to at least start somewhere,” she says.
“Many people are discouraged by long workouts or complicated exercises. I try to always keep it short and simple at the beginning. I really don’t want to scare you off.
“Starting is always the hardest part. Through repetition you’ll start to feel improved posture, improved muscle activation and you’ll get hooked on that and want to continue.”
How to do the beginner Pilates workout
Rather than aiming for a set number of reps, move slowly and focus on performing rep each with good form for the full minute.
“Performing this workout for time—as in one minute per exercise—rather than reps, will teach control and reinforce the mind-muscle connection,” says Valeniece.
As you get stronger, you can repeat this circuit two or three times but if you’re a complete beginner, once is plenty and will keep you feeling fresh enough to try it again tomorrow.
Watch the video in Instagram post above to see Valeniece demonstrate the three exercises, then read on for step-by-step instructions.
1. Toe tap
Time: 1min
- Lie on your back and engage your core, gently pressing your lower back into the floor.
- Raise your head and place your hands by your temples or behind your head.
- Raise your knees so they are directly above your hips and bent to 90°, so your shins are parallel to the floor.
- Keeping your hips stable and a 90° bend in your knees throughout, lower one leg to tap your foot on the floor.
- Reverse the movement, then repeat on the other leg.
- Continue, alternating sides with each rep.
Valeniece says: “A classical Pilates exercise, toe taps promote core stability and target the deep core muscles that are often missed with basic abs movements.”
2. Leg lift
Time: 30sec each side
- Lie on your left side, resting on your left forearm, with your left elbow under your shoulder, and your right hand on your right hip.
- Bend your left leg and keep your right leg extended.
- Raise your right leg, initiating the movement from your hip.
- Lower it with control back to the start.
- Switch sides after 30 seconds.
Valeniece says: “Leg lifts on each side will challenge unilateral glute strength to address imbalances while also targeting the core to maintain a correct posture with your torso.”
3. Bridge march
Time: 1min
- Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
- Engage your core, then raise your hips until your shoulders, hips and knees form a straight line.
- Hold this position while you lift and lower one leg at a time, keeping your hips stable throughout.
Valeniece says: “A twist on the classic pelvic bridge exercise, these marches help improve coordination and balance at the same time as strengthening your legs and glutes.”