A beginner's guide to Pilates

Pilates is one of the most popular workouts globally.

In ClassPass’ 2024 lookback report, it has come out on top as the most-booked workout for the past 2 years, largely down to the physical and mental health benefits it brings.

If you’re new to Pilates, you’re not alone. Many have heard of this form of exercise, but often don’t know exactly what it is or the benefits it can have.

What is Pilates?

Pilates is a form of low-impact exercise designed to strengthen your muscles, improve flexibility, and enhance your overall body alignment and posture.

It’s been around for a pretty long time, developed by a man called Joseph Pilates in the early 20th century. But the practice has become far more popular in recent years, and is now a common way of exercising around the world.

Pilates aims to coordinate movement and breath together to work muscles in your body. It focuses on controlled movements and core stability, making it suitable for all fitness levels.

“It is a really amazing way to take care of your body,” says Lottie Murphy, a Pilates instructor and guest trainer on The Body Coach app. “If you want to keep all of your other activities up and avoid injury, Pilates is what you really need to be doing.”

Pilates often focuses around six key principles:

• Breathing: Focused breathing for relaxation and control
• Concentration: Paying attention to every movement
• Control: Completing exercises with deliberate precision
• Centering: Core engagement is the foundation
• Precision: Maintaining alignment and technique
• Flow: Moving smoothly between exercises

It can be practiced on a mat, or you may have heard of specialised equipment called the Reformer. Mat Pilates involves using your own body weight for resistance, while a Reformer Pilates machine uses springs and pulleys for additional resistance on the body.

What are the benefits of Pilates?

Pilates is amazing for your posture, coordination, core stability, injury prevention and overall body awareness.

“Pilates protects your joints, your spine, and keeps everything really mobile and healthy,” says Lottie. “Think of it as an MOT for your body, taking that medicine to make your body keep moving in a really healthy way, and for longevity as well, so all the way through life into old age.”

As Pilates focuses on developing dynamic strength, it enables you to better support and stabilise your joints – research has shown it’s an effective way to reduce injury risk in sport.

But as well as the benefits to your body, it can really help your mind, too. The use of breath and focus on the body can lower your stress hormones and, in turn, improve wellbeing and reduce feelings of anxiety.

What should I know as a beginner?

If you’re completely new to Pilates, sometimes it can feel like a lot of information to be taking in. “Don’t worry if it’s not clicking straight away, it can take practice,” says Lottie.

“Just keep coming back to your mat and be nice and mindful and slow and steady. You don’t necessarily have to be feeling things all the time, you might not necessarily be feeling a burn or a deep stretch.

“But it’s all doing really good work, you’re educating yourself on your body building that awareness and connection and coordination that you need.”

As a beginner, it’s helpful to focus on technique – not speed or intensity, like Lottie says. Be patient and consistent, as progress can take time.

Lottie’s ‘Essential Pilates’ series is now on The Body Coach app. The series is great for anyone who is a complete newbie to Pilates or has been practicing for years. There are six routines, all rooted in the Pilates principles: alignment, breathing, centring, coordination, concentration, flowing movements, relaxation and stamina.

This article was written by The Body Coach content team.