Pilates is a popular and effective way to improve flexibility and strengthen your core. But it’s a commitment and expensive, especially if you have never even tried the workouts. However, you can get a sense of what it feels like at home with nothing more than a mat.
Pilates exercises can ease low back pain, improve posture, strength, lower blood pressure and reduced arthritis pain. But it isn’t considered a cardiovascular workout and is best combined with other workouts like weight lifting, running or walking, said Benjamin Gordon, a professor of applied physiology and kinesiology at the University of Florida.
Most experts agree that it’s best to start with a certified instructor who can ensure you’re doing the moves correctly and won’t get hurt.
“For beginners, it’s especially important to understand the movements are all about control, versus using momentum,” said Ashley Goodwin, an exercise scientist at the Feinstein Institutes for Medical Research.
But if you are curious about the basics, it is possible to try Pilates out at home without any equipment. Focus on form, not speed.
Overview
Time: 10 minutes
Intensity: Low
Rounds: Do two rounds all the way through with a 30 second rest between.