If you’re a beginner looking for a new exercise routine, Pilates is the ideal activity for boosting fitness and it may even help you to combat stress. 

This core-focused discipline was created by German physical trainer Joseph Pilates in the early 20th century and was originally known as “contrology.” Now named after its creator, Pilates is a method of whole body exercise designed to improve daily activities. Well-known for its weight management and wellness benfits, Pilates is a firm favourite with celebrities including Charlize Theron, Jennifer Aniston and fitness queen herself, Madonna. 

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Many of us find the winter weather an obstacle to exercise as going for a jog in a force 9 gale is far from appealing. Luckily, Pilates can be done in the comfort of your own central heated abode and as a low-impact exercise, it’s highly accessible for beginners. As you gain more confidence, the moves can be extended and developed to match your level. 

Pilates as a stress-buster

Alongside improved posture, strengthened bones and better balance, pilates has also been shown to improve mental health and reduce stress. This is especially relevant in these unprecendented times. Throughout the pandemic, not being able to connect with friends and family as we normally would and the mountain of anxiety arising from the news has made many of us experience feelings of loss, loneliness and general low mood. There is (finally) a light at the end of the tunnel, but too many of us are feeling stressed right now.

The connection between the exercise mat and your mental health is real, says fitness expert Laura Williams. Research has shown time and again that exercise can play a significant role in helping manage anxiety, boost mood and increase resilience via numerous, complex processes.

“Pilates ticks many of the mental health boxes,” says Williams. “For a start, the concentration required to get the simplest-looking moves right will help keep your mind occupied and help you switch off.”

 
 
 
 
 
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And the slow, precise movement is surprisingly soothing: “As you focus and use limbs at a slower pace, your breathing tends to slow too, which has a big calming effect,” she adds.

“And let’s not forget that core focus: some of these moves require serious abdominal control, which will soon distract you from other concerns.”

These five go-to, mind-soothing moves work wonders for strengthening, stretching and switching off.

1. Shoulder bridge

The shoulder bridge is a great Pilates exercise for beginners. (Claire Spreadbury/PA)

1. Lie on your back with your legs bent.

2. Lift your hips and back off the mat and come up onto your shoulders.

3. Advanced version: extend arms behind you as you come up onto your shoulders. Extend one leg out in front of you and lower towards the ground, twice.

4. Repeat five times.

2. Single leg circle

Pilates
Pilates is great for building core-strength. (Claire Spreadbury/PA)

1. Lie on your back with one leg resting on the ground and the other extended above your hip.

2. Sweep your leg out to the side and circle back to the starting position.

3. Do five circles in each direction. Change sides.

4. Minimise movement in the torso: use abdominals to keep your back flat.

3. Kneeling side kick

Side-kicks and other Pilates moves are great for getting fit at home The shoulder bridge is a great Pilates exercise for beginners (Claire Spreadbury/PA)
Side-kicks and other Pilates moves are great for getting fit at home. (Claire Spreadbury/PA)

1. Resting your weight on your left leg and left arm, place your right hand behind your head.

2. Extend your right leg out at hip height, and sweep forwards before pulsing for a count of two.

3. Sweep your leg back behind you and pulse for a count of two.

4. Do eight kick cycles in total, before switching sides.

4. The Saw

The regulated breathing and mindful movements of Pilates could help reduce stress. Side-kicks and other Pilates moves are great for getting fit at home The shoulder bridge is a great Pilates exercise for beginners (Claire Spreadbury/PA)
The regulated breathing and mindful movements of Pilates could help reduce stress. (Claire Spreadbury/PA)

1. Sitting upright with arms outstretched, rotate your upper body to the left.

2. Sweep your left hand to right toes, before returning to the centre.

3. Repeat on the other side.

4. Perform five ‘saws’ to each side.

5. Hip twist

Pilates
Improving flexibility and reducing back pain are just two of the many benefits reaped by Pilates fans. (Claire Spreadbury/PA)

1. From a seated position, extend your arms behind you and your legs out in front of you.

2. Sweep your legs around and down in a circular movement, switching direction at the top.

3. Do a total of 10 circles.

4. Modified version: bend elbows, placing more weight on the arms and shoulders for support.

Best-selling Pilates mats

Check out our list of best-selling pilates mats on Amazon

SaleBestseller No. 1
Core Balance Pilates Mat, Extra Thick Foam 10mm, Non Slip, Exercise Fitness Yoga, Compact...
  • EXTRA-THICK FOR CUSHIONING & COMFORT: Experience ultimate comfort when you’re working out with the Core Balance Pilates & Exercise Mat. Designed with a depth of 10mm, it’s almost double the...
  • HIGH-DENSITY NBR FOAM FOR SUPERIOR CUSHIONING & COMFORT: The mat is made from high-density 10mm thick NBR foam to deliver superior cushioning when you’re working out. This helps to reduce the impact...
  • TEXTURED NON-SLIP DESIGN FOR A CONFIDENT WORKOUT: Our NBR mat has a special textured base with a unique groove pattern for greater grip and traction. By preventing it slipping and sliding on smooth...
Bestseller No. 2
KAYMAN Exercise Yoga Mat Non Slip - Pink, 183 x 60 cm | Best Training & Workout Mat for Yoga,...
  • 🧘‍♀️ EXTRA THICK & COMFY: Made from high density BNR foam, each thick padded non slip mat comes in 8mm thickness to provide you with support and comfort. It is wide and long enough so you can...
  • ✔️ EXTRA LIGHTWEIGHT & PORTABLE: Whether you want to workout in the gym, exercise at work, or practice your yoga poses at home, our exercise mats are light and easy to carry. Simply roll them up...
  • 👍 NON-SLIP EXERCISE MAT: Our fitness mat helps maintain a non-slip back surface, ensuring optimal grip on any floor. The ribbed foam surface design introduces more friction to make sure you never...
SaleBestseller No. 3
Yoga Mat Exercise NBR Fitness foam mat Extra Thick Non-Slip Large Padded High Density ideal for HiiT...
  • Non-Slip: NBR Mat is 72"X24" (183x61cm) wide mat ensures comfort for all-purpose. With high density foam NBR material, premium mat comfortably cushions spine, hips, knees and elbows on hard floors
  • MOISTURE-RESISTANT & EASY TO CLEAN: NBR foam is a synthetic rubber material which is fast-drying and more moisture-resistant than PVC to prevent you sliding during a sweaty workout. Wipe clean and air...
  • LIGHTWEIGHT & COMPACT WITH CARRY STRAP: Can be rolled up into a compact size for easy storage with an attachable strap to comfortably carry over your shoulder. Great for taking to classes and working...
SaleBestseller No. 4
Xn8 Sports Yoga mat 15mm Thick NBR Exercise Mat - Non-Tearable Pilates Mat with Extra Carry Strap-...
  • Exercises blend- Whether it is the planks, push-ups, gymnastics, stretching, meditation, Pilates, aerobic, yoga & more - find Xn8 Sports’ multi-purposed workout mat by your side. Serving you the...
  • Optimal Versatility- Unique features like elasticity, lightweight, economical & most importantly durability makes the exercise mat - perfect outdoors, travel, & even as a home workout equipment
  • Premium NBR Material- The premium NBR material serves you with the needed cushioning, comfort & high-end stability. So, why surf around? Get yoga mats to work the better & fitter You
Bestseller No. 5
KG Physio Non Slip Yoga Mat with Yoga Mat Strap - Gym Mats for Home Workouts, HiiT and Yoga -...
  • Non-Slip - Our yoga mats for women and men features a non-slip surface sweat-proof material - easy to clean foam mats for holding postures in yoga or pilates. It can also be used as an exercise mat...
  • Superior Comfort - Our exercise mats and yoga equipment feature premium quality cushioning that absorbs impact and offers additional comfort, so you can do your workouts without hurting your joints or...
  • High Quality - In doubt? Check our reviews. If you have any issue with your workout mats contact us straight away and we will resolve it. We source higher quality materials and believe them to be the...

Last update on 2024-02-01 / Affiliate links / Images from Amazon Product Advertising API

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