Would you like to move more and strengthen your body without immediately jumping into a demanding workout program? Pilates is perfect for this. The movements are calm and controlled. You learn to use your muscles consciously and pay attention to your posture. You don't need to be athletic or fit for this. It's about taking your time and performing the exercises with proper form. In this article, you will find 10 exercises to help you get started step-by-step. You will also learn what to look out for regarding your breathing and how to adapt your training to your fitness level.
What you should know before your first Pilates exercises
Pilates is not about completing as many repetitions as possible. A clean execution is much more important. You move slowly, breathe evenly, and keep your upper body as stable as possible. The core plays an important role here, including the abdominal and back muscles. They help you maintain an upright posture.
For the following exercises, depending on the variation, you will need a Pilates machine with cables and loops, such as a home gym fitness machine from Speediance in combination with the Pilates Set. Some movements can also be replicated without equipment. Start with low resistance and ensure you maintain control. If you are new to Pilates, a trainer can show you the correct technique.
10 Pilates exercises for beginners step-by-step
The following exercises focus primarily on the arms, shoulders, back, and core. You can try them individually and gradually incorporate them into your workout.
1. Arm extensions while kneeling
This exercise helps you move your arms while keeping your upper body stable. Here is how to do it:
1. Kneel on the mat and sit comfortably on your heels first.
2. Bend your elbows at approximately a right angle. Turn your palms upward.
3. Exhale and extend both arms forward until they are about shoulder height.
4. Inhale and open your arms to the left and right.
5. Bring them back to the front and then bend your elbows to return to the starting position.
Things to pay attention to:
Keep your back as straight as possible and relax your shoulders. Your upper body should remain calm during the movement. Move your arms slowly and without momentum.
2. Opening arms to the front and side
In this exercise, you move your arms in different directions. At the same time, you learn to maintain your posture even with changing movements. Here is how to do it:
1. Take the kneeling position again and bend your elbows.
2. Extend both arms forward at shoulder height.
3. Slowly open your arms to the sides.
4. Bring them back together in front of your body.
5. Open them again to the sides and repeat the sequence.
Things to pay attention to:
Do not pull your shoulders up. Keep your neck relaxed and your upper body stable. You don't need to open your arms particularly wide. A small, controlled range of motion is sufficient for starters.
3. Closing the arms as if in a hug
Here, you bring your arms forward and then open them to the side. The movement resembles a large hug. You primarily train the shoulders and upper back. Here is how to do it:
1. Kneel on the mat and bend your elbows. Palms face upward.
2. Extend the arms forward and turn your hands so that the palms face each other.
3. Slowly open the arms to the side.
4. Bring them back to the front as if you were hugging someone.
5. Return to the starting position and begin again.
Things to pay attention to:
Only move your arms as far as feels comfortable. Your pelvis stays calm. Avoid arching your back or pushing your head forward.
4. Moving arms backward in a prone position
This exercise focuses on the shoulders and back. It is performed with a suitable Pilates machine and an appropriate cable. Here is how to do it:
1. Lie in a prone position (face down) on the provided mat.
2. Grab the loops or handles of the machine. Keep your neck long and look toward the floor.
3. Exhale and pull the arms back in a controlled manner.
4. Inhale and bring the arms slowly forward again.
5. Repeat the movement without using the machine's momentum.
Things to pay attention to:
Your lower back should not sag. Do not lift your head too high and do not pull your shoulders toward your ears. Use light resistance so that you can control the movement at all times.
5. Small arm circles in a prone position
In this exercise, you move your arms in a circular motion. It complements the previous exercise and primarily challenges the shoulders and upper back. Here is how to do it:
1. Lie in a prone position and hold the handles of the Pilates machine.
2. First, open your arms to the sides.
3. Exhale and move them closer to your body in a controlled manner.
4. Inhale and move your arms in a wide arc back to the starting position.
5. Repeat the circle slowly.
Things to pay attention to:
The movement should remain even and calm. Do not use momentum. Keep your abdomen slightly engaged and avoid a deep arch in your back. If you lose control, reduce the resistance.
6. Shoulder movement while standing
This exercise combines an upright posture with a controlled movement of the arms. You can perform it with a suitable machine. Here is how to do it:
1. Stand upright and position your feet about hip-width apart.
2. Grab the handles or loops and hold your arms in a comfortable starting position.
3. Exhale and move your arms backward in a controlled manner.
4. Inhale and return slowly to the starting position.
5. Repeat the movement without moving your upper body.
Things to pay attention to:
Keep your wrists as straight as possible. Your pelvis remains stable and your lower back in a natural position. Avoid leaning backward to make the movement easier.
7. Pulling arms back and lowering
In this exercise, you combine two movements. You pull the arms back and then guide them downward. This primarily works the back and arm muscles. Here is how to do it:
1. Stand upright and grab the handles of the machine.
2. Keep your torso stable and pull your arms back in a controlled manner.
3. Guide your arms further down and back until they are extended.
4. Inhale and return slowly to the starting position.
5. Repeat the movement without momentum.
Things to pay attention to:
Keep your shoulders low and your wrists straight. Do not move your entire upper body. The force should come from your arms and back while your core provides stability.
8. Large arm circles while sitting upright
This exercise is suitable if you want to move your shoulders and arms consciously without losing your upright posture. Here is how to do it:
1. Sit upright and extend your arms forward. Palms face down.
2. Exhale and lower your arms to the sides of your body in a controlled manner.
3. Inhale and bring your arms back forward and up.
4. Open them to the sides and draw a large circle.
5. Bend your elbows, pull your arms back to your waist, and start again.
Things to pay attention to:
Keep your back long and avoid hunched shoulders. Your pelvis remains calm. If you notice you are arching your back, reduce the range of motion.
9. Pulling arms back while kneeling
Here you move both arms backward from a kneeling position. The exercise challenges the shoulders and upper back and trains your posture simultaneously. Here is how to do it:
1. Kneel on the mat and grab the loops of the machine.
2. Inhale and prepare for the movement.
3. Guide your arms back in a controlled manner until they are slightly behind your body.
4. Exhale and bring the arms slowly forward again.
5. Repeat the movement at an even pace.
Things to pay attention to:
Keep your pelvis stable and do not pull your shoulders up. Your lower back should not sag. Move your arms back only as far as feels comfortable.
10. Opening elbows to the side
In this exercise, you open your elbows outward and bring them back together. The movement strengthens the shoulders and upper back. Here is how to do it:
1. Take the position intended by the machine and bring your upper arms to shoulder height.
2. Bend your elbows and position your hands or loops according to the machine's instructions.
3. Exhale and open both elbows outward in a controlled manner.
4. Inhale and bring them back together in the front.
5. Repeat the movement without changing your posture.
Things to pay attention to:
Keep your upper arms at the same height if possible. Do not pull your shoulder blades together excessively and avoid moving your upper body back and forth. Have a trainer show you the correct position if you are using the machine for the first time.
Pilates for beginners at home and in the studio
You can start Pilates at home or in a studio. For many classic exercises, a non-slip mat is enough. However, the 10 movements described are primarily intended for training with a machine and cables. If you want to perform them at home, you need suitable equipment and sufficient space.
With the Speediance Gym Monster 3, you can integrate various strength and cable exercises into your training. In combination with the Speediance Pilates Set, the machine can also be used for Pilates training. The set expands the training possibilities of the Gym Monster 3 and is suitable for anyone who wants to try Pilates at home with digitally adjustable resistance.
A Pilates ring can provide additional resistance for other exercises. Pilates ring exercises for beginners are one way to specifically target the arms or legs. However, the ring is not a substitute for the cables used in the machine exercises described.
Age is also no reason to skip Pilates. Pilates for beginners over 50 can be a gentle entry point if you adapt the exercises to your flexibility and strength. The same applies to Pilates for beginners over 60. Start with small movements and seek expert support if you are unsure.
Conclusion – Pilates for beginners
Pilates thrives on calm movements, conscious breathing, and good posture. You don't have to master every exercise perfectly right away. Start with simple movement sequences and progress at your own pace. The 10 Pilates exercises for beginners help you specifically train your arms, shoulders, and back. Pay attention to proper form and avoid movements that cause pain. With some patience, you will find out which exercises suit you and how you can regularly integrate Pilates into your daily life.
Frequently asked questions about Pilates for beginners
How often should I do Pilates as a beginner?
For starters, 1 to 3 training sessions per week are sufficient. More important than the duration is that you perform the exercises regularly and in a controlled manner. Adjust the frequency to your fitness and well-being.
Can I do Pilates without prior knowledge?
Yes. You can start with simple exercises and learn the movements little by little. For machine exercises, an introduction is useful so you find the correct technique and the appropriate resistance.
What do I need for my first Pilates workout?
For classic mat exercises, comfortable clothing and a non-slip mat are enough. For the machine exercises described here, you need a suitable Pilates machine with loops or cables.
Is Pilates also suitable for older people?
Pilates can be adapted to different fitness levels. Older people can also begin with suitable exercises. In the case of existing conditions or uncertainties, medical advice should be sought in advance.
