Beginners welcome, and no reformer needed.
Today, reformer and mat Pilates are the most common ways to practice Pilates.
Reformer Pilates
Reformer Pilates has many advantages.
Photo:Grace Canaan
It also adds another level of balance and stability work as you flow through exercises on the machine.
The main disadvantage of reformer Pilates is that it requires a bit of an investment.
Classes can be costly.
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Home reformers are also expensive and take up a large amount of floor space.
Its also low impact, so theres less stress on our joints, Melas says.
The flows are also endless.
Mat Pilates is also more accessible and just as effective as reformer Pilates.
And its something even beginners can do at a low cost or for free.
Want to try Pilates for free?
Grace Canaan.
There are plenty of classes available on YouTube, includingBlogilatesandJessica Valent Pilates.
Brown recommends investing in a high-quality Yoga or Pilates mat.
Ideally one thats thick and non-slip.
Grace Canaan
Some programs may also require gliders.
Listen closely to the instructions given, but then take some time to tune into your body.
Use a mirror as a guide, if you have one handy.
Grace Canaan
Start equipment-free.
Try it without weights first until you nail the movement, Melas says.
Move with mindful intention.
Melas also suggests utilizing mindfulness techniques.
Another tip is to close your eyes and turn your attention inwards, she says.
The mind really is powerful!
Here, Melas shares her favorite Pilates ab exercises for beginners.
Single Leg Lowers
This move engages the upper and lower core.
Lie on your mat face up and bring your hands behind your head for support.
Inhale to prepare and exhale as you float your legs to the sky.
Repeat, alternating each side and moving with your breath.
Straight-Leg Bicycles
This move engages the upper and lower core and your obliques.
Lie on your mat face up and bring your hands behind your head for support.
Inhale to prepare and exhale as you float your legs to the sky.
Repeat, alternating sides.
Start in a highplank position(on your hands with straight arms).
Twist your heels to one side and imagine gluing your inner thighs together.
Exhale to shoot your body forward into plank position again, bringing your shoulders back over your wrists.
Start in a high plank position.
Inhale and return to a plank, then repeat several times.
Shift your heels over to the opposite side and repeat again.
Kneeling Side Bends
This exercise works the obliques and deep abs while improving balance and stability.
Tuck your tailbone under slightly to engage your glutes.
Feel the recruitment of your right oblique as you exhale and return to the starting position, then repeat.
Switch sides and repeat again.
Add pulses, reaches, and holds to intensify the burn.
