30 days Pilate for beginners

Joining a new fitness or gym class for the first time can be quite intimidating. With Pilates, you have this weird kind of “if you are an ignoramus, stay away from me” feeling. You have many things running through your mind, are there springs and straps? Or probably some exercise names you’ve never come across?

Regardless of your background in fitness, Pilates classes provide your body with numerous benefits. If you have always wanted to try them out, but have been a little sceptical, it might be time to sign up for your first class. It will help enhance some of your postures and get some essential workout in.

It may interest you to know that whether you use a machine or the regular mat you still get the same benefits, according to a study conducted a few years back. It was discovered that mere 8 weeks of Pilates classes is enough to improve balance, abdominal endurance, and even flexibility.                             

What is Pilates?

This is a kind of simple low-impact exercise, which is designed to improve flexibility and posture, at the same time strengthen the muscles in the process. The moves involved in Pilates aim at the core, even though this exercise works on other sections of the body too. Interestingly you don’t need equipment to enjoy your Pilates, with or without the equipment you get to enjoy the same benefits. Whatever the case may be though, just know that by doing this exercise you would have to do a lot of breath control, slow and exact movements. It is a complete body exercise that enhances bodily activity. Doing Pilates strengthens the core of the body. It helps you improve your mobility, posture flexibility. A normal Pilate workout session spans for about 45-60 minutes.


Pilates have some advanced classic exercises, they help the flexibility and mobility of the body, below is a list of a few of some of these exercises:

  • Roll up
  • The saw
  • Single leg stretch
  • Double leg stretch
  • Single straight leg stretch
  • Double straight leg stretch
  • Crisscross
  • Plank
  • Side plank
  • Teasers preparation.


Pilates schedule for beginners.

For newbies, it is important to follow a specific Pilate program to enjoy the benefits of the exercise and avoid any form of muscle strain or lasting injuries on sensitive parts of the body.  

Here is a Pilate exercise schedule designed for beginners. This program will help you establish a strong foundation in the Pilates method. Joseph Pilates is renowned for creating this program. He was once quoted saying, “Doing a few well-crafted movements appropriately done in a balanced sequence, is of far greater gain than doing haphazard calisthenics”

This is a 30 days program, and in the course of the next 30 days, you are going to learn more than just what to do. You also get to know how to apply Pilate’s principles of concentration, breath, and control just to list a few. This regime makes the Pilates exercise an amazing fitness experience for the mind and the body too.   

There are a few modifications in the exercise instruction, but it is advisable that you properly learn how to modify the exercises for yourself and grow at your tempo. We also recommend you support some of your home practice spiced with Pilates cases. The suggested weekly schedule provided below is only a form of guide to you.


Equipment you would probably need

The start point of the Pilates exercise starts with your body on the floor (on a mat). These exercises don’t require the use of any studio equipment. Even the mat can be deemed surplus if you have a well-padded surface, but it is necessary to get a Pilates mat.

The Pilates routine

Start with the fundamental set. Try to become a master of the simple exercises, it is essential to gather up momentum in the Pilates method. You get to maximize Pilate exercise and enjoy the benefits if you do them properly. The next step involves doing the Pilates newbies schedule. It is going to set you in motion straight into building core flexibility and strength    

First week 

It can never be too much it means you can do the Pilates exercise daily. To be more rational doing it about 3-4 times a week is more preferred. Stick with the fundamental training (Pilates). Also, keep up with the beginner's schedule (Pilates)

Second Week

Warm-up with the fundamentals and add these exercises:

In addition to your warmups and the normal basics you can integrate a few more exercises like:

  • Cat/cow backstretch
  • Arms reach and pull

You can also advance to the first few Pilates classic exercises. But if the beginner's exercise schedule still proves to be a stern test for you, then you should stick to it until you are well prepared to advance.

Third week

Warm-up with the fundamentals and add these exercises:

  • Swan prep
  • Leg pull front

You can pick some of the schedules on the warmup list, and also add some from the Pilates classic exercise.

Fourth week 

Warm-up with the fundamentals and add these exercises to make a pick from the warm-up list. Do some of the classic exercises like:

  • Single straight leg stretch
  • Criss-cross
  • Swan with a neck roll
  • Teaser with one leg
  • Swimming
  • Pilates push up

By doing this you have completed a 30-day beginner plan. You shouldn’t rest on your loins because you’ve completed a 30-day plan, you can go the extra mile. There are studios and videos on YouTube where you can learn more about Pilates. If you can afford a Pilates instructor for a personal tutorial it will go a long way in making you more mobile and flexible as you’d like.