How to make Pilates at home for beginners


Doing Pilates at home is simple from the technical point of view since with a simple mat that you spread on the ground it will be enough to start practicing this method. However, you should keep in mind that Pilates is not based exclusively on the execution of certain exercises, but how you do them from the mental point of view is very important. In fact, the goal of this method is that the mind allows you to control your body using concentration. Here we explain how to make Pilates at home for beginners.

The philosophy

As we say, before starting to do Pilates at home for beginners, it is necessary to know what a good part of Pilates is based on. Its creator, Joseph Hubertus Pilates, devised the method that bears his name with a clear rehabilitative purpose, as a way to recover the body from pathologies through physical exercise. He focused on the idea that with the mind you can control our body. Therefore, when doing Pilates, consider these aspects:

  • Breathing: to breathe you must inhale the air through your nose, closing your mouth to prevent it from entering this way. When it comes to introducing air into the body, you have to keep the abdominal muscles in tension. Try to maintain the same slow breathing rate during the execution of the exercises.
  • Concentration: you have to be concentrated to do Pilates at home correctly. Therefore, isolate yourself in a room and perform the exercises in silence. If that helps you focus, you can use music.
  • Abdominal and lumbar area: in the Pilates method it is considered that the abdominal and lumbar area form a kind of center of power that, if sufficiently reinforced, allows the body to move in a balanced way.

It requires effort

There are false myths about the Pilates method as it is an ideal exercise routine for people who are not used to sports. This is not the case: to do the Pilates exercises you need to make an effort, as in any other sports practice. Thus, it is not limited to being a series of stretches but the Pilates includes exercises that can be complex if a high level is practiced.

By doing the exercise as required, great health benefits will be achieved, for example, you will feel an improvement in respiratory capacity and, therefore, will keep stress at bay. Pilates also helps tone the muscles of the abdomen, back and helps us enjoy proper posture.


Taking into account all these considerations before doing Pilates at home for beginners, we propose the following exercise routine to start working on a mat:

  • The first exercise is very simple. It’s about sitting on your back on the mat with your legs straight and grabbing your feet with your hands. Hold for 15 seconds and do 10 repetitions.
  • In this other Pilates exercise you will have to use force. Spread your legs and raise them 90 degrees. Then, the movement of the lower extremities continues backwards, raising the trunk and getting to touch the ground with the feet. Then, return to the starting position slowly, avoiding damaging your back.
  • In this exercise you should extend on your back on the floor and bend one leg by bringing it close to your chest while the other is held in the air, raising your head. Hold the pose for 10 seconds and repeat 10 times.
  • Now, get on your knees on the mat by stretching and leaving your right leg and arm in the air. You will work the balance. Repeat 5 times with each side.
  • Finally, this other exercise will allow you to strengthen the muscles of the back, buttocks and lower extremities. Stretch upside down, raising your legs, head and chest. Do 15 repetitions.

In a center

Although you can do Pilates at home, if you have the opportunity go to a specialized center where a monitor can indicate the most appropriate exercises for your condition and make possible corrections in the positions you adopt when executing them. In addition, Pilates can also be done with machines, such as Pilate’s reformer.


  • Exercise in a ventilated room and try to have someone else at home in case you need help.



  1. Please let me know if you’re looking for a author for your site.
    You have some really great articles and I think
    I would be a good asset. If you ever want to take some of the load
    off, I’d love to write some material for your blog in exchange for a
    link back to mine. Please send me an e-mail if interested.
    Cheers! 0mniartist asmr

  2. Howdy! Someone in my Facebook group shared this site with us so I came to give it a look.
    I’m definitely loving the information. I’m book-marking and will be tweeting this to my followers!
    Outstanding blog and great style and design. 0mniartist asmr

  3. Hmmm it seеms like your sitе ate mmy fіrst comment (it wɑs super long) so I uess I’ll
    just sum it up what I subgmitted and say, I’m thorougһly enjoying your blog.
    I too am an аspiring blog ѡriter bbut I’m still new to eѵerything.Do yoս have any points
    for neᴡbie blog writers? I’d certainly appreciate it.

    Feеl ffee to visit my website: best payday loans

  4. I was suggested this blog by my cousin. I am not sure whether this post is written by him as nobody else know such detailed about my
    difficulty. You are incredible! Thanks!

  5. Hey There. I discovered your weblog the usage of msn. This is an extremely neatly
    written article. I will be sure to bookmark it and come back to
    read extra of your useful information. Thank you for the post.
    I will definitely return.

  6. all the time i used to read smaller articles or reviews
    that also clear their motive, and that is also happening with this article which I am reading at this time.

  7. After I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and now each time a
    comment is added I get four emails with the same comment.
    Perhaps there is a way you can remove me from that service?
    Many thanks!

  8. Thank you for another great post. Where else may just anyone get
    that type of info in such an ideal method of
    writing? I’ve a presentation next week, and I am at the search for such

  9. Link exchange is nothing else except it is simply placing the other person’s weblog
    link on your page at appropriate place and other person will also
    do same in support of you.

  10. I am extremely impressed together with your writing talents as well as with the layout on your weblog.
    Is that this a paid subject or did you customize
    it yourself? Either way keep up the nice quality writing, it’s uncommon to see a nice blog like this one these days..

  11. Hi there! Would you mind if I share your blog with my facebook group?

    There’s a lot of people that I think would really appreciate your content.
    Please let me know. Cheers

  12. First off I want to say wonderful blog! I had a quick
    question in which I’d like to ask if you do not mind.
    I was interested to find out how you center yourself and clear your
    mind prior to writing. I’ve had a difficult time clearing my thoughts in getting my thoughts out.

    I truly do take pleasure in writing however it just seems like
    the first 10 to 15 minutes are usually lost just trying to figure out how to begin. Any suggestions or tips?

    Appreciate it!

  13. This is the perfect blog for anybody who hopes to understand this
    topic. You realize so much its almost hard to argue with you (not that I personally will
    need to…HaHa). You certainly put a brand new spin on a subject that’s been written about
    for ages. Excellent stuff, just wonderful!


Please enter your comment!
Please enter your name here