5 Beginner Pilates Mat Exercises
Top 5 Beginner Pilates Exercises | Women over 40
Are you over 40 and looking for a home exercise workout that will strengthen the whole body? Pilates mat work can be a great start.
Pilates is safer than a lot of other gym exercises and is the best form of exercise to strengthen your back and core. You don’t even need exercise equipment, but you can also use resistance bands and Pilates balls to add more variety once you build your strength.
Pilates is the perfect workout for beginners at home when over 40. I’m in my mid-50s and love practicing Pilates, especially to strengthen my back and core. Pilates at home also improves my coordination, confidence, and balance.
There are many variations and levels of Pilates mat exercises, so you will not get bored!
Top 5 Beginner Pilates Exercises | At-home Workout
Bridges: Ly on your back, with legs bent and feet hip-width apart. Engage your core, then slowly lift the hips and back off the ground. You can hold and breathe slowly until you need a rest, then come down slowly. Don’t forget to squeeze your glutes too, as it’s a perfect Butt lift workout.
Tabletop Twists: Part one warm-up; Ly on your back, with both legs bent and feet hip-width apart. On the exhale slowly move the knees to one side, pause, then back to center. Perform a few of these with feet on the ground. Part two; Then transition to some knee rolls to the side with feet just off the ground. Be aware not to twist too far if your back is tight or weaker. Once you build your strength, you can lift your feet higher.
Side lying Clams: Ly on your side, with legs bent, and together. Keep your top hip still, and slowly lift the top leg only, squeezing the side buttocks muscle. Just like a clam opening slowly. You can do anywhere from 10 to 15 on each side as a beginner. Don’t forget to engage the core first.
Half Forearm Planks: Begin on your belly (front), and legs together, and rest your elbows under your shoulders. Engage the core, then slowly lift the belly off the ground and hold. You can start with five to ten seconds and work your way up to one minute and longer. Then you can transition to lifting the knees off the ground for a full plank when you become stronger.
Prone Body lifts (modified supermans): Lying on your front again, with legs hip-width and arms bent at the side. Then start to lift the upper body off the ground and then the lower body. You can begin with the upper first, then rest, then the lower body second.
Practice these beginner Pilates mat-work exercises three times a week, with days rest in between. Remember always to check with your doctor first before beginning any new exercises. When I combine Pilates with Yoga I feel like I get greater results in strength, flexibility, and toning.
Try Kevala Health’s online Pilates class for a 14-day free trial of unlimited classes. Or come to a Russell Island Pilates class. Read more on beginner Pilates tips.
Watch Jodie’s Pilates video on variations of the bridge.
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Disclaimer
Kevala Health, recommends that you consult your Doctor regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos.
