Pilates exercises

How to do beginners' pilates at home

Max. D Gray
By Max. D Gray. Updated: January 16, 2017
How to do beginners' pilates at home
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Doing pilates at home is simple from a technical point of view. A mat to stretch out on the floor is enough to get started with this discipline. However, keep in mind that pilates is not based exclusively on the completion of certain exercises; it places great importance on how these exercises are carried out from a mental perspective. In fact, the goal of this approach is to allow the mind to further control the body through concentration. In OneHowTo we now explain how to do beginners' pilates at home

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  1. Philosophy
  2. It takes effort
  3. Training
  4. In a specialised centre


As mentioned, before you start doing beginners' pilates at home it is necessary to know on what principles the discipline is based. Its creator, Joseph Pilates, devised the discipline that bears his name with a clear rehabilitative purpose, as a way to recover the body from diseases through physical exercise. It focused on the idea that the mind can control the body. So when you do pilates keep remember:

  • Breathing: You should inhale air through the nose, closing the mouth to prevent air entering the body through orally. When introducing air into the body, you have to keep your abdominal muscles tensed. Try to keep breathing to a slow pace during the the exercises.
  • Concentration: You have to be focused to do pilates at home successfully. Therefore, isolate yourself in a room and perform the exercises in silence. If it helps you concentrate, you can play music.
  • Abdominal and lower back: In the pilates method the abdominal and lower back are perceived as a centre of power, and when sufficiently reinforced they allow the body to move in a balanced way.

It takes effort

There are false beliefs regarding pilates , such as it being ideal for people who are not accustomed to doing sports or physical exercise. This is not the case, to do pilates exercises you must make an effort, just like any other sport activity. Furthermore, it is not limited to a series of stretches but rather pilates can become very complex when practice to a high level.


Considering all these preliminary matters regarding doing beginners' pilates at home, we propose the following exercise routine on which to start working on a mat:

  • The first exercise is simple. Lie on your back on the mat with your legs straight and grab your feet with your hands. Stay 15 seconds and do 10 repetitions.
  • In this other pilates exercise which is good for home practice you will have to use force. Stretch your legs and raise them 90 degrees. Then continue the backward movement of the lower limbs, raising the trunk and getting to touch the ground with the feet. Then return to the starting position slowly, avoiding harm to your back.
  • In this exercise you have to extend yourself with your back on the floor and bend one leg towards the chest while the other is stretched in the air, also raise your head. Hold for 10 seconds and repeat 10 times.
  • Now, get on your knees on the mat. Then stretch and move into the air the right leg and arm. You will work your balance. Repeated 5 times on each side.
  • Finally, in this other exercise you will strengthen the muscles of the back, buttocks and lower extremities. Spread out face down, raising the legs, head and chest. Do 15 repetitions.
How to do beginners' pilates at home - Training
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In a specialised centre

Although you can do pilates at home if you get a chance go to a specialized centre where a professional can suggest which exercises are most suitable for your condition and make possible corrections in the positions you adopt when executing these. Furthermore, pilates can also be done with machines, like the pilates reformer.

If you want to read similar articles to How to do beginners' pilates at home, we recommend you visit our Fitness category.


  • Exercise in a ventilated room and ensure someone is home in case you need help.
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How to do beginners' pilates at home