Four essential Pilates movements for beginners, as advised by a seasoned instructor
Beginner-Friendly Pilates Routine: Strengthen Your Legs, Back, and Core with Maia Henry
Maia Henry, a Pilates instructor at the Ladder workout app, has shared a beginner-friendly Pilates routine that requires no equipment. This low-impact workout focuses on building strength in the legs, back, and core using bodyweight Pilates moves.
The routine begins with the "Bird dog" exercise, which is great for core strength. To perform this exercise, start on hands and knees, extend one arm and the opposite leg, keep hips and torso square, and hold the extended position before returning to the start. Repeat this movement with the other arm and leg.
The "Fire hydrant" exercise follows, which targets the glutes and opens the hips. To perform this exercise, stay on all fours and lift your knee out to the side, keeping your foot flexed. Lower your knee back down slowly and repeat with the other leg. It's essential not to force the leg higher than it can comfortably go as mobility improves with practice.
The "Superwoman" exercise is a great option for working on spinal mobility and targeting the lower back and upper body without weights. To perform this exercise, lie on your stomach with your legs extended and arms extended above your head. Simultaneously raise arms, chest, and legs during the Superwoman exercise, hold for a few seconds, and lower with control. Repeat this movement for 10-12 reps.
The Side-lying leg lift exercise challenges leg strength and engages the hips and pelvic floor. To perform this exercise, lie on your side with your legs stacked, engage your core, and lift the top leg while keeping your hips and shoulders aligned. Lower your leg with control and repeat with the other leg.
The routine is performed from a lying or kneeling position, and a Pilates mat or a towel/blanket is recommended for comfort. The exercises are designed to be performed with slow, controlled movements, breathing technique, and postural awareness to maximize muscle engagement safely and effectively.
If you want the exact exercises in her routine, Maia Henry's videos on Ladder's app and TikTok showcase the moves and step-by-step guidance, making it easy for beginners to follow along and build strength progressively.
In summary, Maia Henry's beginner-friendly Pilates routine for legs, back, and core uses bodyweight exercises focused on leg squats and bridges, back extension holds, and core stability moves like pelvic tilts and abdominal curls, all performed with control and breathing emphasis in a low-impact format suitable for newcomers to Pilates.
Engaging in this beginner-friendly Pilates routine can contribute to overall fitness-and-exercise, as it focuses on wellness and health-and-wellness by strengthening your legs, back, and core. The science behind Pilates suggests that this low-impact workout can improve mental-health and promote a healthy lifestyle. The exercises - such as the "Bird dog," "Fire hydrant," "Superwoman," and side-lying leg lifts - can be practiced comfortably at home with a Pilates mat or towel/blanket. These exercises are designed to simultaneously enhance your home-and-garden by creating a calm, mindful environment for personal development and growth.
