Pilates continues to captivate fitness enthusiasts across the UK, and it's easy to see why. The practice delivers a wealth of benefits, from enhancing core strength and flexibility to improving posture, balance, and joint mobility. It provides a full-body workout that also boosts mood and mental focus. However, the wellness trend's popularity has a downside: expensive classes, intimidating social media content, and pressure to buy pricey equipment can deter newcomers.
Why Pilates is for Everyone
According to Henriette Kristiansen, a Pilates instructor and founder of Sunday Sporting Club, the practice's true beauty lies in its inclusivity. "One of the things I love most about Pilates is that it's suitable for everyone and can be practiced throughout life, regardless of age, fitness level, or experience," she explains. "All the exercises can be adapted to meet individual needs, offering a low-impact way to improve strength, flexibility and balance."
Kristiansen believes its surge in popularity stems from a growing recognition that effective exercise doesn't require high intensity. "People are turning to low-impact movement as a way to strengthen without placing excessive stress on the body," she notes. "It also offers people a great way to truly disconnect and relax, almost like a mini reset for both body and mind."
Starting Your Pilates Journey
Originating as 'Contrology' to rehabilitate injured soldiers in World War I, Pilates focuses on controlled movements for optimal muscle and joint function. For beginners, the key is to start simply. "I would start with a mat Pilates class, either at a local studio or gym as it is the most accessible to get started," advises Kristiansen, who is also an ambassador for Adanola. She emphasises that technique is paramount to activate the correct muscles and prevent injury, recommending beginners give themselves grace while learning.
Kristiansen suggests trying different styles to find what you enjoy, as consistency yields results. Below, she shares her top six beginner-friendly moves, all requiring just a mat and some space.
1. Pelvic Curl (Bridge)
This fundamental move strengthens the pelvic floor, glutes, and core, and can aid with back pain and posture. Lie on your back with knees bent and feet hip-width apart. Inhale to prepare, then exhale as you tilt your pelvis and slowly lift your hips to form a straight line from shoulders to knees. Keep your core engaged, avoid arching your back, and slowly roll down vertebra by vertebra. Repeat three to five times.
2. Single Leg Stretch
Excellent for core strength, this exercise also benefits coordination and stability. Lie on your back, lift your head and shoulders off the mat, and bring your knees toward your chest. Extend one leg out while holding the other knee in. Switch legs smoothly, inhaling as you switch and exhaling as you extend. Aim for five to ten repetitions.
3. Side Kick
This move targets the core, legs, and glutes while improving balance. Lie on your side with your bottom leg bent for support. With your top leg extended, inhale to prepare, then exhale as you swing it forward with control. Inhale as you sweep it back, keeping your hips stacked and core engaged. Perform five to ten swings on each side.
4. Seated Spine Twist
Ideal for counteracting desk-bound stiffness, this twist promotes spinal mobility and core engagement. Sit tall with legs bent or crossed. Inhale, then exhale as you twist your upper body to one side, keeping hips grounded. Inhale to centre and repeat on the other side. Complete three twists per side.
5. Toe Taps (Supine)
A simple but effective move for core and pelvic stability. Lie on your back with knees bent at 90 degrees in a tabletop position. Inhale, then exhale as you lower one foot to tap the mat lightly before returning it. Alternate legs, maintaining a slightly curved spine to engage your core. Gradually increase repetitions as you get stronger.
6. The One Hundred
A classic mat Pilates exercise for core strength, circulation, and respiratory function. Lie on your back, lift your head and shoulders, and extend legs to a 45-degree angle (or keep bent). Pump your arms up and down while inhaling for five counts and exhaling for five counts. Complete ten breath cycles (100 counts total).
Remember, the journey into Pilates is personal. Listen to your body, focus on proper form, and enjoy the process of building strength and mindfulness from the ground up.
