Pilates for Beginners: Where to Start

Where should a complete beginner start with Pilates?

Start with the fundamentals. That means learning to breathe with the movement and to find and hold a steady centre, then moving with control so momentum doesn’t take over. These run through every Pilates exercise, so learning them first makes everything after easier.

The quickest way to learn them is with an instructor watching you. A few private or small-group sessions at the start give you corrections you can’t get from a video, and an instructor can modify exercises for any injury or limitation you have.

Do you need to be fit or flexible to start?

Neither is required, and you don’t need previous experience. Every exercise can be made easier or harder, so you start where you are and build up as you get stronger. I came to Pilates by way of gymnastics, Bharatnatyam (an Indian classical dance form) and running, but you don’t need any of that.

Should you start on the mat or the Reformer?

I’d start on the mat, learn the basic movements and principles there, and then try the Reformer.

The mat has practical advantages when you’re new. You don’t need equipment, so you can practise at home between sessions. It also teaches you to support your own body, which helps later on the Reformer, when the springs start to help or resist you. I compare the two in more detail in mat vs Reformer Pilates.

Should you start with private sessions or a class?

Private sessions help most if you have an injury, are pregnant or postpartum, or want to learn quickly, because the whole session is built around your body. Group classes are sociable and easier to join once you know the basics, and a good group instructor will still give beginners an easier option.

What happens in a first Pilates session?

Before your first session, a good instructor will ask about any injuries or health conditions, any pregnancy or recent birth, and what you’d like from Pilates. Then the first session usually looks something like this.

• A check-in about any injuries or concerns.
• Breathing and basic positioning, before anything else.
• Simple foundation exercises, with an easier and a harder version where it helps.
• Corrections as you go, so you feel the difference between a loose movement and a controlled one.

What do you need for your first session?

• Clothes that are breathable and comfortable to move in.
• Grip socks, which I highly recommend so your feet don’t slide.
• A mat, if you have one. If you’re going to a studio, ask whether they provide one.
• Enough floor space for a mat, if you’re practising at home. Most living rooms have it.

Can you teach yourself Pilates?

You can practise on your own with videos or books, and plenty of people do. What you miss out on is feedback. A video can’t tell you that your ribs are lifting or your pelvis is tipping, and small things like that change which muscles do the work.

I’d suggest a handful of instructed sessions first to learn the fundamentals. Then practise at home between sessions with what you’ve learned.

How often should a beginner do Pilates?

One or two sessions a week is a sensible start, so you have time to absorb each session before the next. Once the basics feel familiar, add a session or some short practice at home. I go into more detail in how often should you do Pilates.

Should you check with a doctor before starting Pilates?

If you have a health condition such as high blood pressure or osteoporosis, or an injury, or you’re pregnant or recently postpartum, talk to your doctor or physiotherapist first. Ask which movements, if any, to avoid. Then tell your instructor before the first session.

If you’re unsure, the Canadian Society for Exercise Physiology publishes the Get Active Questionnaire. It’s a short set of questions that helps you decide whether to speak to a health care provider or a qualified exercise professional before becoming more active. There are separate versions for pregnancy and for after childbirth.

Sources

• Canadian Society for Exercise Physiology. Pre-screening for physical activity: Get Active Questionnaire. https://csep.ca/2021/01/20/pre-screening-for-physical-activity/