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Pilates is a popular form of exercise that focuses on developing core strength, flexibility, and balance. It is a low-impact workout that is suitable for people of all ages and fitness levels, making it an ideal choice for those looking to start a new exercise routine. In this article, we will explore the top five Pilates exercises to get you started.


The Hundred

The Hundred is a classic Pilates exercise that is designed to warm up the body and increase core strength. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands at your sides, palms facing down. Inhale deeply, and then as you exhale, lift your head and shoulders off the ground and raise your arms to hover over your hips. Begin pumping your arms up and down, inhaling for five counts and exhaling for five counts. Continue pumping your arms for 100 counts, or 10 full breaths.


The Roll-Up

The Roll-Up is another classic Pilates exercise that is designed to improve core strength and flexibility. To perform this exercise, lie on your back with your legs extended and your arms reaching overhead. Inhale deeply, and then as you exhale, begin rolling up one vertebra at a time, reaching towards your toes. Keep your legs and arms straight and engage your core as you roll up. Once you reach a seated position, pause for a moment, and then slowly roll back down to the starting position, one vertebra at a time.


The Single Leg Circle

The Single Leg Circle is a Pilates exercise that targets the hips and legs while also engaging the core. To perform this exercise, lie on your back with your legs extended and your arms at your sides. Lift one leg straight up towards the ceiling, keeping the other leg on the ground. Begin circling the lifted leg in a clockwise motion, keeping the movement controlled and smooth. Complete five circles in one direction, and then switch to the other direction for another five circles. Repeat on the other leg.


The Plank

The Plank is a Pilates exercise that is excellent for improving core strength and stability. Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Step your feet back one at a time, so that your body is in a straight line from your head to your heels. Engage your core and hold the position for 30 seconds to a minute, breathing deeply throughout.


The Teaser

The Teaser is a challenging Pilates exercise that is great for improving overall strength and balance. Begin by sitting on the ground with your legs extended and your arms reaching overhead. Inhale deeply, and then as you exhale, begin rolling back one vertebra at a time, keeping your legs and arms straight. Once you reach a point where you can no longer roll back, pause for a moment, and then begin rolling forward, one vertebra at a time, until you are sitting upright again.


Tips for Getting the Most out of Pilates


  • Start Slowly: Pilates can be challenging, especially for beginners. Start slowly and focus on mastering the basic exercises before moving on to more advanced movements.


  • Engage Your Core: The core is the foundation of Pilates, so it's important to engage your core muscles throughout each exercise. Focus on drawing your belly button towards your spine and maintaining good posture throughout.


  • Breathe Deeply: Proper breathing is an essential part of Pilates. Inhale deeply through your nose, and then exhale through your mouth, focusing on a slow and controlled breath.


  • Focus on Alignment: Proper alignment is key to getting the most out of Pilates. Pay attention to