Free Pilates Exercises For Beginners

4.07.22 by Thomas Millar

Free Pilates Exercises For Beginners

Before you try out a reformer Pilates session, you might like to do some free Pilates exercises for beginners at home. They will give you an idea of whether Pilates is the right exercise for you – though given its beneficial effects on your core strength and posture, we believe it’s the right exercise for everyone! 

Is Pilates hard for beginners? 

Pilates is great for beginners because a lot of the movements are small and slow. If you’ve never done any of the exercises before, you will definitely be able to feel your muscles as you work them, and they will feel a bit stiff and sore the next day… but that just goes to prove that the exercises were effective. The idea is that the more Pilates exercises you do, the harder you work at them and the greater the benefit you get from them over time. 

Chilli Pilates exercises for beginners

From time to time our instructors will post videos of simple Pilates exercises that you can do at home. Keep an eye out for them on our social media channels on Facebook, Twitter and Instagram

Here is the latest exercise to be posted, which you can try out now. You will need to put an exercise mat or a large towel on the floor to use as your working area to make yourself comfortable. 

Cat–Cow Stretch 

Position yourself on all fours with your hands shoulder-width apart and your knees hip-width apart. Take a deep breath in and arch your back downwards (so your stomach is pushing towards the floor) at the same time as stretching your head and neck towards the ceiling. Then, while you exhale, reverse that position so your back is arched upwards and your head and shoulders are reaching downwards making a C shape. Repeat the cycle of inhaling as you arch your back downwards and exhaling as you arch it upwards again for at least a minute. Try to move slowly, and once you’ve got the hang of it, hold each arched stance for a few seconds. 



Free online Pilates classes 

Like most exercise businesses, we understand the usefulness of the internet when it comes to sharing our classes. Just because our clients can’t always get into the studios to use the beds doesn’t mean they can’t practise their Pilates. We therefore have a number of videos of our instructors demonstrating moves you can do on your mat at home, – take a look at our website for four free mini workouts, each featuring a series of 60-second timed exercises for you to try out for yourself. 

If you would like to try out longer sessions, there is a full Pilates session for beginners on the NHS website

How does mat Pilates differ from reformer Pilates? 

Doing Pilates on an exercise mat means that you have no assistance or support while you’re doing the exercises. Using the reformer bed for your Pilates exercises gives you support while you’re exercising, and it also gives you greater resistance to work with, giving you the capability of building up more strength. Beginners will find working on mat Pilates more difficult because it offers less stability. 

What are the health benefits of Pilates?

Pilates improves balance and strengthens your core muscles. Over time it gives you improved posture as well as enhances your overall muscle strength. It is also great all-round exercise. 

We hope this gives you a better understanding of how Pilates works. If you would like to try reformer Pilates for yourself, take advantage of our £10 promotion. You can even bring a friend with you for free, so it could work out at just £5 each. We hope to see you soon!

Stay in the loop

Sign up and get £10 OFF your first booking

Promo code

We use cookies to ensure that we give you the best experience on our website.