Joseph Pilates found restoration through movement inside an English prison camp for German nationals during World War I. He used what he had. Iron bed frames supported stretches. Coiled mattress springs encouraged range of motion. He proved his approach, which we now call “Pilates,” healed and strengthened the body and mind. And if he could do it while detained, then there’s no doubt about the credibility of using Pilates for beginners at home.
The exercises focused on recovery for dancers at first. Pilates championed rehabilitation. Now, many seeking a tighter core dive into Pilates. They see results in their midsection, but they also improve in ways they often don’t expect due to the whole-body nature of Pilates.
Benefits include:
- Improved posture
- Increased flexibility
- Enhanced muscle tone
- Better balance and coordination
- Renewed joint health & mobility
- Injury prevention and rehabilitation
- Stronger pelvic floor
- Boosted athletic performance
- Stress reduction
- Better body awareness
- Increased energy levels
- Improved weight management
- Enhanced mental clarity and focus
- Reduced back pain
Pilates for Beginners at Home — Getting Started
We have a saying at our company: “everyBODY is a SportZtar.” Your age, gender, or current health status don’t matter — you can shine physically and mentally by eating right and getting active. Pilates provides a great starting point.
I keep up-to-date as best I can with research being done on the types of exercises and programs I teach and recommend. In a recent deep dive, I came across some things you might like to know about how people improved by taking part in Pilates, which you’re about to do I’m assuming (why else would you have read this far?).
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I wasn’t surprised when reading the conclusion of a study observing non-active women who took just 60 minutes of Pilates mat exercise 3 days a week for 10 weeks. The researchers noted “Pilates exercises should be performed regularly, as they have positive effects on quality of life,” (1). Pilates also improves and fixes poor posture (2). Evidence abounds on its positive effects on flexibility and core and abdominal strength (3, 4, 5) but it also helps alleviate postpartum depression (6).
I wanted to give you that overview to let you know you’re on the right track if you’re thinking about finding the best Pilates for beginners at home. Pilates rocks. For real. So, let’s talk more about how to get started.
Gathering Equipment For a Beginner Pilates Workout
The fact that you can do it from home with basic equipment or no equipment at all? I mean, come on. That’s why more than 11 million people participate in Pilates.
You don’t need a lot to get started on a beginner pilates workout.
My Recommended Pilates Equipment for Beginners
You’ll definitely want a mat. Go for one that is at least a quarter-inch thick. Resistance bands are helpful, too. I often tell newcomers to my classes to bring bands that aren’t too hard for them to use. A lot of people think the sole purpose of resistance bands is to make the beginner pilates workout more challenging. They’re not wrong. But there’s more to it. Keep in mind that Joseph Pilates was looking for ways to get the whole body involved in exercise and rehabilitation.
Any tools we use in Pilates for beginners at home serve that purpose. So, yes, resistance bands do increaseup the challenge at certain points in an exercise, but they’re also used for balance, to increase range of motion, and to guide the body through rehabilitating movements. Lean toward getting bands that are easier to work with because you can always buy a pair of them and double them up if you want to push yourself a bit.
I also recommend getting a Pilates Magic Circle. It’s a resistance prop with pads that’s gentle, lightweight, and doesn’t break the bank. It’s great for a beginner pilates workout because it doesn’t take up a lot of space and can help support you as you adjust to the exercises.
There’s a ton of equipment used in Pilates. Not every piece will make sense. Before you buy, ask yourself: “Do I have the space at home for this?” and “Am I at the point where I can properly incorporate this into my Pilates routine?”
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Here is a recommended list of some other equipment I tell those doing Pilates for beginners at home:
- Foam Roller – Used for myofascial release, balance, and core stability.
- Stability Ball – A large inflatable ball that enhances core engagement, balance, and flexibility.
- Pilates Balls (Mini Stability Balls) – Small inflatable balls that aid in core activation, spinal alignment, and rehabilitation.
- Light Dumbells – Small weights used for upper body strengthening and increasing resistance in Pilates movements.
- Ankle Weights – Adjustable weights for adding resistance to leg movements and enhancing lower body strength.
- Sliding Discs (Gliding Discs) – Flat discs that provide smooth gliding movements to engage stabilizing muscles and improve core strength.
- Balance Pad – A cushioned pad that challenges stability and strengthens the core.
- Foot Corrector – A small device designed to improve foot strength, balance, and alignment.
Can You Do Pilates Without Equipment?
This is a question I get asked quite often. You can do Pilates with little to no equipment. Even if you don’t own a mat, find a rug. All you need is space. Pilates provides plenty of modifications. Use what you have. You’re not limited. For example you can do a single-leg stretch exercise with no equipment. All you have to do is lay on your back, bend your knees, and pull your feet off the ground.
You’ll then stack your knees on top of one another, making sure your shins remain parallel to the floor. Then, lift your head and shoulders off the ground and engage your core by pushing your ribs up and paying attention as to not put too much pressure on your head and neck. You’ll then extend one leg while bringing your opposite leg into your chest. Alternate. Too easy. This is a powerful example of how Pilates focuses on the movement and progress, not the tools.
Pilates Routine For Beginners
To be successful with your health goals, you must establish routines. I’m not telling you anything you don’t know. But, you’ll probably agree, forming habits is often not as easy as it sounds. Sure, there’s tons of Pilates videos for beginners. Tons of apps offer exercises. Again, making everything fit into place with the demands of your professional and personal responsibilities proves a tall order for many. That’s why SportZtars breaks down the routine for you by week and by day — all in our app.
Once you arrive on the main page, you can click on “Programs” to access all of our Pilates content (you can also scroll down to the bottom and swipe right to find our list of programs).
There are great programs for Pilates for beginners at home.
The weekly and daily plans take out the guesswork. We walk you through everything. Workout types, lengths — even rest days — it’s easy. Our app includes all the Pilates videos for beginners you’ll need loaded right along with the day you’ve selected. All instructors on SportZtars are intentional about creating a pilates routine for beginners that actually sticks. Our programs are designed for you to progress at your own pace because life gets busy!”
As you settle into your routine, it’s important to know some of the basic terms to feel comfortable with the exercises. One of the most common terms used in Pilates for beginners at home is “midline,” which is an imaginary line from head to toe right down the center of the body. I’ll often say “hug your midline,” as a cue to bring focus back to your center — helping you to be mindful, balanced, and operating from the right position. Here are a few others you’ll hear.
- Pilates stance: A movement that brings your heels together and toes apart.
- Tabletop: This term is almost self-explanatory. Lay on your back, legs up 90-degrees, and get ready — you’re probably about to get your core burning.
- Tuck: This just means a slight round in the lower back to encourage good alignment and to engage your core.
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I’m not sure whether Joseph Pilates knew he’d revolutionize exercise and movement. He certainly couldn’t have imagined a world where Pilates hit all corners of the globe (maybe every continent? Anybody ever bring it to Antarctica?)
Who knows. But I’m certain Pilates is poised to make a difference in your life if you can make the space at home, download and subscribe to SportZtars, and develop a routine.
