This is why Pilates training for beginners at home can be beneficial: You will be able to activate all the muscles needed to master the basic exercises before jumping to a more advanced class.
Every beginner Pilates workout will be a little different. Some focus on perfecting your form. Others teach you how to master Pilates breathing so you develop a stronger mind-body connection and better engage your muscles.
Something you may not have tried yet, however, is a Pilates plank series that works every corner of your body, allowing you to build a strong foundation for more challenging exercises.
“Front, side and back — we’ll go all around,” he says Brian SpencerPilates instructor at East River Pilatesin a Pilates plank workout that is part of this month Well + Good Trainer of the Month Club series.
Because this workout is perfect for beginners
This Pilatesseries plank series eases you into the different plank styles you’ll find yourself in during a Pilates class — long, unmodified holds not included.
The workout is also short and sweet: According to Spencer, the 15-minute time frame gives your body time to warm up and gently ease into the movements before you get to the more challenging exercises at the end.
Because the focus is on planks, you’ll activate multiple muscle groups at once: abs, arms, shoulders, back, hamstrings, and glutes. So yes, basically your whole body will feel it.
Getting to know (and, over time, mastering) these exercises won’t just prepare you for more challenging Pilates classes—you’ll also build the base level of strength needed for other types of workouts, too.
Try this 15-minute Pilates workout that includes front, side and back planks for the ultimate beginner’s warm-up.
What to expect during this home Pilates workout for beginners
This Pilates plank sequence begins with a gentle stretch to warm up the spine, including downward facing dog, then moves into a straight-arm plank. One thing you’ll quickly notice is that this isn’t the kind of workout where you’re required to hold the plank for long periods – it’s more of a flow. You can also level up the boards with the progressions that Spencer provides.
Straight arm plank
If you’re looking for a challenge, Spencer recommends adding toe strokes as you flow from plank to downward dog.
- From a downward-facing dog, lift your heels as high as possible and roll your spine forward by pulling your shoulders over your wrists to come into a high plank.
- Press down into your hands, keeping your arms straight and your back in a line from head to hips to heels.
- Stretch your core by pulling your belly button back toward your spine. From there, swing your legs forward and back.
- Return to downward dog and repeat three more times.
Modified side plank with leg lifts
Next come the side planks. “The side plank involves so many muscles. If you’re told that ‘the side plank is my enemy,’ that’s why,” says Spencer. “It’s a huge full body movement. there’s a lot that goes behind a strong side plank.” So before diving into a full version, she eases into side bends and then modified knee side planks with leg lifts.
If you’re looking for a challenge, add a side plank after completing the modified version on each side.
- Begin kneeling on the mat. Extend your left leg straight out to the side.
- Bend to the right and lower your right hand to the mat under your shoulder, extending your left arm straight up toward the ceiling.
- Pull your shoulders back and down, bend the left leg and lift your leg off the floor (it can be just a few inches or hip height), then lower it back down. Repeat eight times.
- Finish by holding your leg up and completing five small circles in each direction.
- Repeat on opposite side.
Back board
Spencer completes the Pilates plank series with the back plank. “This is basically like when we do little warm-ups on all fours,” says Spencer. Only this time, the front of your body is facing the ceiling – not the mat. If you work your way up to the full reverse plank, you’re in for a treat: “It’s so helpful for strengthening our back and activating the posterior chain, from head to toes,” she says.
If you’re looking for a challenge, Spencer adds hip dips (either with knees bent or legs fully extended) and leg raises.
- Start in a seated position with your legs bent, feet on the floor and hands on the mat behind your hips with your toes pointing away from you.
- Lift your hips until your body forms a straight line from knees to shoulders and open your chest so you’re in a reverse tabletop position.
- Lower your hips back to the mat.
- Repeat three times.
The workout ends with a nice stretch – just what you’ll need after all that planking.
How to add this Pilates workout for beginners at home to your routine
In addition to this plank series being a great Pilates workout for beginners at home, it can also be done as a warm-up for Any type of training. You activate and stretch every muscle in your body as you move through the front, side and back planks. But if you’re in a hurry and only have a little time to devote to your workout, even this entry-level option will leave you feeling the burn.
