If you’re new to Pilates and looking forward to your first class, whether at home or at a local studio, here are three lessons I learned from my practice and how to prepare for your first session.
Reformer Pilates and Mat Pilates are on a roll, and it looks like the exercise trend is only going to get bigger this year. However, if you’ve never taken a class before, a few tips and tricks can help you reap the benefits of Pilates and avoid some of the common pitfalls.
Here are just a few reasons to adopt the Pilates practice and how to make the most of the time you spend in class.
Benefits of Pilates
There’s a lot you can do to your body in an hour of Pilates, but the low-impact workout style won’t necessarily leave you dripping with sweat or out of breath. So if you enjoy Pilates, it can be quite a shock to your system. Participate in high-intensity training such as CrossFit or running.
Pilates, like yoga, focuses on the mind, body, and breath. This is great for strengthening your body using high repetitions and small, controlled movements, increasing core strength and stability, and improving posture. This exercise helps build a strong, injury-free foundation and complements other forms of exercise.
If you’re considering Pilates for weight loss, research is limited, as many factors influence weight loss. Several promising studies, like this one published in the Journal of Sports Medicine and Physical Fitness, found that 8 weeks of Pilates reliably improved body composition in sedentary and overweight women . However, diet plays a role more than exercise as a single factor.
A focus on alignment and a strong core is especially helpful for runners, athletes, and weightlifters considering Pilates. The author will introduce the results and effects of doing Pilates every day for one month.
3 things I wish I knew as a Pilates beginner
1. Find the class that’s right for you
Pilates has gained a huge following from regular gym goers to athletes and celebrities. There are two main types: Reformer Pilates and mat. I’ve been practicing several styles to “find my class” and I’m still figuring out what works for me. I tried Reformer’s Pilates for the first time a while ago and the two styles are completely distinct. They feel different, so try them both to see which one suits you best (probably both).
In my experience, different instructors and styles bring completely unique interpretations to the classes, and within the mat or reformer there are different levels of classes depending on ability. Most Pilates beginners start with mat Pilates, but if you have more exercise experience, there’s nothing stopping you from jumping into a beginner reformer class. Always consult your local studio first and read their class descriptions.
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Reformer Pilates vs Mat Pilates
If you ask me quietly, what is Reformer Pilates? Reformers use a large frame-like bed with a trolley that allows you to stand, kneel, or lie down. The carriage has a coil spring that can be hooked or unhooked to increase resistance and is usually color coded. There are a variety of pulleys, handles, Pilates rings, or light weights that can be added during class, which can be especially helpful for working specific muscle groups or rehabilitating injuries.
Mat Pilates is done on an exercise mat (obviously) and is more affordable and accessible. There are Pilates rings, ankle weights, resistance bands, and light weights used during class, but no reformer beds. If you’re curious about what a mat Pilates class is like, Wall Pilates is the new workout everyone is talking about. This 30-minute Pilates workout of his has over 4 million views and we love it.
2. Know what to expect from training intensity
As mentioned earlier, Pilates doesn’t require you to get sweaty like HIIT or hot yoga. So, manage your expectations for the workout itself.
The whole idea of Pilates is to strengthen and build. Essentially, you’re developing a more mobile, flexible, and stronger body by controlling the speed and quality of your movements through constant resistance. It’s low-impact and targets the entire body with an emphasis on endurance, high repetitions, core work, and stretching.
Joints and muscles are trained through a variety of movements while being held under tension (a technique called time under tension) to improve stability, balance, power, and posture. While it may not seem all that difficult when you look at the actual class, the class is surprisingly challenging and what I feel is the most effective way to target 360-degree core activation. It’s a great workout.
You also don’t need to use heavy weights to cause burns. Doing this repeatedly can cause burns. You don’t want to get too intense from the beginning, so be patient.
3. Learn breathing techniques
The six principles of Pilates include breathing, focus, control, precision, center, and flow. Movements are precise, slow, controlled, and centered around breathing. Proper breathing helps you achieve proper alignment during exercise, oxygenates your muscles, and improves your posture. This allows you to move with control instead of holding your breath when your muscles are tense.
Your Pilates instructor will give you breathing cues, but instead of “belly breathing,” try to direct your breath to the sides and back of your body, pulling your ribcage apart and widening your torso as you inhale. As you exhale, pull your ribs back together. The “powerful muscles” begin in your core, between your pelvis and rib cage, including your diaphragm.
The video above will help you tap into your “powerhouse,” teach you how to breathe while moving your limbs, stabilize your core, and protect your lower back.
conclusion
I view Pilates as providing a foundational element for experiencing other high-intensity exercises and sports. This exercise strengthens, lengthens, stabilizes, balances, and improves movement throughout the body, improving overall physical function and performance.
The whole idea of Pilates is to strengthen and build. Essentially, you’re developing a more mobile, flexible, and stronger body. It’s a touch of TLC.
That said, Pilates is suitable for everyone; body, it doesn’t necessarily suit everyone’s personality or exercise style. If, like me, you’re used to firing on all cylinders during your workouts, walking into a Pilates studio can be a shock and you’ll either enjoy slowing down the tempo or you’ll hit the nail on the head. It’s either not or not. But (again, like me) it might actually be what you need.
You may feel a little sore after your first class, but with regular practice, you’ll notice benefits to your body, including improved flexibility, strength, and tone. Remember to relax yourself, explore things you enjoy, and find sustainable habits that you can stick to over time.
