An Easy Guide to Pilates for Beginners Over 30 - How To Start

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From our experience, starting the low-impact workout known as Pilates can be pretty intimidating; therefore, we created an easy guide to Pilates for beginners over 30.

You're welcome.

Our goal is to spare you from experiencing the same confusion and judgment we faced starting the Pilates workout at home years ago.

Since we are being real here, as we began our home workout, it appeared that everyone practicing Pilates had years of experience and was a 'so-called' expert in the field.

While the exercises may look simple, the truth is, that mastering the core strength required for the mind-muscle connection can be daunting without the proper guidance.

Also, not only do you often find yourself questioning where to begin, but it can occasionally give “cult” vibes from a beginner's perspective- again this is just because we are being honest here.

Our guide will elucidate the breakthrough in starting Pilates at home, provide workout tools that can assist you, and acknowledge the remarkable health benefits of this strength training exercise.

Take a moment to unwind and start this journey with us, whether in your day-to-day or morning routine; we're here to support you in beginning Pilates.

We also expose the truth about the 6 Principles of Pilates in our next segment -

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What is Pilates?

Pilates is a wellness journey that has landed immense popularity in recent years, and for good reason.

We avert to naming pilates as just an exercise, being, if you have experienced this specific wellness journey, you know it’s so much more than that.

The Pilates workout, simply put, is a full-body enhancement routine with low impact and high results. It focuses on strengthening muscles while improving postural alignment and flexibility. This practice strengthens, tones, and stabilizes your core body, which is known as the body's foundation.

Pilates has been shown to dramatically enhance overall strength, flexibility, breath work, mind transformation, and universal well-being.

Honestly, the benefits list goes on and on - so the question lies, why isn’t everyone practicing Pilates?    

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How to start your Pilates journey

Pilates is all about keeping it simple, accessible, and enjoyable. It's important to understand this is a journey that, with consistency, the understanding of its concepts will deepen to you; slow and steady wins this race with the enhanced mind-muscle connection.

What we love most is that, unlike many other forms of exercise, Pilates is truly for everyone. Our friends at Healthline dive into why Pilates is great for beginners.

What you need to know before starting a Pilates routine

For a quick understanding - There are two types of Pilates: mat and reformer.

However, the classic Pilates studios tend to use equipment like the Reformer (the innate-looking torture device that may contribute to the intimidation), which is a sliding platform that utilizes springs to provide resistance. The mat pilates can be done with smaller workout tools or nothing at all from home.

*Quick tip starting out - Our successful approach involved commencing our Pilates journey in the comfort of our living room, gradually enhancing our confidence and balance techniques before transitioning to attending in-person classes.

This method enabled us to gauge which session type suited us best and seamlessly integrate with the movements.

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Pilates for beginners at home

Pilates is versatile, you can certainly start by joining a class, though as stated previously, acclimating yourself at home initially might help to boost your confidence.

There's a wealth of online resources, including video tutorials and apps, that can guide your practice and seamlessly mold routine exercise into a wellness habit.

• Choose instructors and platforms that align with your style and comfort level.

  
  

• Explore a variety of beginner pilates workouts to keep things fresh and exciting.

  
  

• Aim for 10-15 minutes of Pilates exercises every day or every other day, exercise does not need to take up the entire day.

  
  

  This will build momentum for you to effectively achieve the 30-minute to an hour sessions.

  
  

• Setting achievable goals is essential to ensure you stay motivated and don't feel overwhelmed. 

The 3 online YouTube instructors we adored to learn from are -

1. Eleni Fit

2. Move With Nicole

3. Bailey Brown

All three women are beginner-friendly, have an exceptional community, and have no cost!

Image by Julia Rekamie

Pilates tips and tools to start

The essentials needed to start the at-home workout are minimal. It can be done with no props, though the props only enhance the results.

When in the studio using the Reformer equipment, the spring adds a resistant component, this is where our props are used to create a similar challenge from home. 

Props include a resistance band, a foam roller, a light set of dumbbells, an inflatable ball, and a Pilates ring.

*Quick tip - A good quality Pilates mat is essential for cushioning your body during exercises and providing a non-slip surface. Look for a beginner Pilates mat that is thick enough (usually 6 mm thick) to provide adequate support but not so thick that it impairs balance. 

Best Pilates Mats

The Lululemon Mat is our top recommendation for high quality, support, and performance. 

The Balanced Body and Retroscpec Solana mats are a perfect option as well for Pilates beginners. 

The Solana has a wide variety of colors to choose from as well as being a reputable option.

Image by Josh Duke

Best Pilates Resistance Bands

For resistance, Sporti Resistance Loop and Lululemon Band Set are our preferred. 

The Everyday Yoga Stretch Band is best for stretching and improving flexibility. 

Best Pilates Foam Rollers 

A foam roller provides many benefits, from promoting muscle recovery, and pain relief, to improving flexibility, and preventing injury; think of it as a deep-tissue massage for your muscles. 

Our compliments go to Trigger Point and Double Roller for the best results.

Our foam rollers are invaluable to us, something we can't imagine living without. If given the chance, we'd definitely take them along when we travel.

Best Pilates ball & Pilates ring

An effective way to increase balance, flexibility, and core fitness is the Pro Body balance ball. 

Include a Pilates ring, the sculpting behind this tool is elite.

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Continuing your pilates journey

As you continue the practice of Pilates each day look for modifications.

When you're starting, it can be challenging to go directly into a full side plank or a seated forward stretch with straight legs - don’t give up, Rome was not built in a day, (you are Rome in this scenario).

Most Pilates exercises can and will be modified until you have the strength to do the exercise as it is fully intended. 

Again, this is the point where you do not give up.

Focus on your breath-work

There's a special method to breathing in Pilates, like yoga has yogic breath, Pilates practices its way of breathing. They call it breathing into your belly, focusing fully on breath taken into the back and sides of your rib cage.

This is a vital technique for understanding the strengthening practice in Pilates.  

• Try this by placing both hands on your ribs with your fingers facing towards the front and thumbs facing toward the back.

  
  

• Gently breathe, slowly, and focus on diffusing your breath through the front and back side of your ribs.

  
  

• When you exhale, guide the front ribs down towards the floor.

  
  

We start and end with focused breathwork - let this be your greatest takeaway.

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Pilates attire matters

It's the simple concept of 'look good, feel good, do good'.

We perform in Everyday Yoga attire for high-quality clothing, and long-lasting design, while holding the snatch in all the right places.

The brand is super affordable as well - we highly recommend checking them out!

Moving on to what matters most, the badass health benefits.

Pilates health benefits include:

(*cue applause*) 

Improved Core Strength

Pilates is a core-strengthening powerhouse. Whether you're sitting at a desk or running after kids, a strong core is essential for everyday life. It focuses on the core muscles, which include the abdominals, lower back, and pelvic floor.

As you progress, you'll develop a stronger and more stable core, which can alleviate back pain and enhance your overall strength.

Image by Julia Rekamie

Better Posture

Who doesn't want to stand tall and confident? Pilates is like an invisible posture coach, guiding you toward that ideal alignment. Pilates emphasizes alignment and body awareness, which helps you maintain good posture in your daily life.

As your posture improves, you'll experience less strain on your muscles and joints.

Enhanced Flexibility

Pilates will gradually improve your flexibility. It's not about contortion; it's about feeling more comfortable in your skin. It incorporates a variety of stretching exercises, which will gradually increase flexibility.

This newfound flexibility can lead to an improved range of motion and reduced risk of injury.

Stress Reduction

Life is chaotic, there is no debate about it. Pilates brings mindfulness to movement, providing an escape from the chaos. It encourages deep, controlled breathing and mindful movement, helping you relax and reduce stress.

Many people find that the practice of Pilates provides a mental and emotional break from the demands of daily life. You'll finish a session feeling centered and calm, usually ending with a positive mood. 

Body Awareness

We love the ability to become more in tune with our body. It requires personal concentration and precision, enhancing your mind-body connection.

Over time, this heightened awareness can lead to better coordination and balance.

Image by Dane Wetton

Toned Muscles

No need to worry about bulking up like a bodybuilder. Pilates will target multiple muscle groups, resulting in a long, lean, and toned appearance.

It will sculpt and tone your muscles, giving you a lean and graceful look. 

Injury Rehabilitation

Whether you're dealing with a sore back, shoulder, or achy knees, Pilates can be therapeutic. It's gentle but incredibly effective for rehab and prevention.

Many physical therapists incorporate Pilates into injury recovery programs due to its gentle yet effective nature.

Weight Management

It's not a high-calorie burner, but Pilates can help maintain a healthy weight with a balanced diet.

The low-impact workout is also known to rev up your metabolism.

Pilates offers a holistic approach to fitness that provides a multitude of benefits for both the body and the mind. The key to success in Pilates, as with any fitness regimen, is consistency and commitment. Whether your goal is to improve your core strength, enhance your flexibility, or simply unwind and destress, Pilates can be a valuable addition to your wellness routine.

So, roll out your mat, throw the intimation out the door, and enjoy the transformative journey to a healthier and more balanced you with our best tools and tips - it's so worth it.

Share your experiences or ask questions in the comments below! Let's continue wellness together.

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