Move with Purpose

Building a Strong Foundation Through Pilates

Pilates is a fantastic way to build strength, improve posture, and enhance flexibility – all essential components of a healthy body. 

This week we’ll introduce foundational exercises that focus on the core, the powerhouse of all movement. 

These exercises are gentle yet effective, suitable for beginners, and can be done at home with minimal equipment.

Moving with intention is at the heart of Pilates. 

The mindful focus on breath and alignment not only enhances the physical benefits but also brings a sense of calm and clarity. 

This week, commit to practising a simple 10 minute Pilates routine (there’s one I prepared earlier below) and notice how your body feels more connected and supported.

Sam ‘see you on the mat’ Hobbs

10 Minute Beginner Pilates Workout

This short Pilates workout is perfect for beginners, focusing on core strength, alignment, and mindful movement. 

All you need is a mat and some comfortable clothing. Perform each exercise slowly and with control.

Warm Up

Pelvic Tilts 

• Lie on your back with your knees bent, feet flat on the floor, and arms resting by your sides.
• Inhale to prepare. Exhale as you gently tilt your pelvis back, pressing your waist gently into the mat.
• Inhale to return to centre.
• Repeat slowly for 8-10 reps.

Open Door

• Lie on your side with your knees bent and stacked, arms extended in front of you, palms together.
• Inhale and open your top arm, reaching it towards the ceiling and then behind you while turning your head to follow your hand.
• Exhale to bring your arm back to the starting position.
• Repeat 4 times on each side.

Main Workout 

Leg Lifts 

• Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
• Inhale to prepare. Exhale as you lift one leg to tabletop (knee bent at 90 degrees).
• Inhale as you lower it back down.
• Alternate legs for 8-10 reps on each side.

Pilates One Hundred 

• Lie on your back with your knees bent, feet flat, and arms by your sides.
• Lift your head, neck, and shoulders off the mat, reaching your arms forward.
• Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts.
• Repeat for 5 breath cycles.

Side-Lying Leg Circles 

• Lie on your side with your bottom arm extended under your head and legs straight.
• Lift your top leg slightly and draw small circles forward for 10 reps, then reverse for 10 reps.
• Switch sides and repeat.

Cat-Cow Stretch 

• Come to all fours with your hands under your shoulders and knees under your hips.
• Inhale, round your spine, and tuck your chin and pelvis (Cat Pose)
• Exhale,and lift your head and tailbone (Cow Pose).
• Repeat 6-8 times.

Spine Twist

• Sit tall with your legs extended straight in front of you and arms out to the sides.
• Inhale to prepare. Exhale as you twist your torso to one side, reaching your arm slightly back.
• Inhale to return to centre. Alternate sides for 6-8 reps.

Cool Down 

Child’s Pose 

• Kneel on the mat, bring your big toes together, and sit back onto your heels.
• Stretch your arms forward and let your forehead rest on the mat.
• Breathe deeply, holding for 4-5 breaths.

Seated Forward Fold 

• Sit with your legs extended straight in front of you.
• Inhale, sit tall, and exhale as you fold forward, reaching towards your feet.
• Hold for a few breaths, feeling a gentle stretch in your hamstrings.

Tips for Beginners

• Move slowly and with control; Pilates is about quality, not quantity.
• Focus on your breath – it should guide your movement.
• If any exercise feels uncomfortable or ‘not right’ – contact me for options