Intro:
Starting Pilates doesn’t have to mean joining a studio right away. With just a mat and some space, you can begin building strength and flexibility from home. Here are five beginner-friendly Pilates exercises that are safe, effective, and easy to try.
Section 1: The Hundred (Warm-up for Core Strength)
This classic move warms up the body and builds core endurance. Lie on your back, lift your legs to tabletop, curl your head and shoulders up, and pump your arms up and down as you breathe deeply.
Section 2: Single Leg Stretch
Great for improving stability and strengthening the abdominals. Alternate extending one leg while pulling the other knee toward your chest, keeping your core engaged.
Section 3: Roll-Up
Instead of sit-ups, try this Pilates staple to improve flexibility and control. Slowly roll your spine up and down, reaching toward your toes with control.
Section 4: Bridge Pose
Engage glutes and hamstrings while opening up the spine. Lie flat, bend knees, and lift hips slowly, squeezing at the top.
Section 5: Cat-Cow Stretch (Spinal Mobility)
A gentle stretch to release tension and improve spinal movement. On all fours, alternate between arching and rounding your back.
