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.



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