Hey Urban Rhythm family!

So you’ve decided to give Pilates a try—awesome choice! Whether you’re looking to strengthen your core, improve flexibility, or just find a new way to move your body, Pilates is a fantastic option for women of all ages. If you’re new to Pilates, don’t worry! We’ve got you covered with five beginner-friendly moves that will help you get started on the right foot.

 

Why Pilates?

Pilates focuses on controlled movements, balance, and alignment. It’s a low-impact workout that can be easily adapted to suit any fitness level, making it perfect for beginners. Plus, all you need is a mat and some comfortable workout gear, and you’re ready to go.

1. The Hundred

What it works: Core, breathing control

How to do it:

1. Lie on your back with your knees bent and lifted to a tabletop position.
2. Lift your head, neck, and shoulders off the mat.
3. Extend your arms straight and hover them above the mat.
4. Begin to pump your arms up and down, inhaling for five counts and exhaling for five counts.
5. Repeat for 10 sets of breaths (100 pumps in total).

Pro Tip: Keep your lower back pressed into the mat to engage your core fully.

2. Roll-Up

What it works: Core, spine flexibility

How to do it:

1. Lie on your back with your legs extended and arms reaching overhead.
2. Slowly roll up, one vertebra at a time, reaching forward towards your toes.
3. Pause briefly at the top, then slowly roll back down to the starting position.

Pro Tip: Move slowly and with control to really feel the stretch and engagement in your core.

 

3. Single Leg Circles

What it works: Core, hip mobility

How to do it:

1. Lie on your back with your arms by your sides and one leg extended towards the ceiling.
2. Keeping your hips stable, draw circles in the air with your extended leg.
3. Complete 5 circles in each direction, then switch legs.

Pro Tip: Focus on keeping your core engaged and your lower back pressed into the mat.

 

4. Rolling Like a Ball

What it works: Core, spine massage

How to do it:

1. Sit on your mat with your knees bent and feet together.
2. Hold onto your shins and lift your feet off the mat, balancing on your sit bones.
3. Roll back onto your shoulder blades, then use your core to roll back up to the starting position.

Pro Tip: Keep your movements smooth and controlled to really feel the benefits of this playful exercise.

 

5. The Saw

What it works: Core, obliques, hamstrings

How to do it:

1. Sit with your legs extended and wider than hip-width apart.
2. Extend your arms out to the sides at shoulder height.
3. Twist your torso to the right, reaching your left hand towards your right foot.
4. Return to the center and repeat on the other side.

Pro Tip: Focus on maintaining a tall posture and engaging your core as you twist.

Gear Up with Urban Rhythm

Before you hit the mat, make sure you’re equipped with the right gear. Our Urban Rhythm Shop offers comfortable and stylish workout clothes perfect for your Pilates sessions. From supportive sports bras to flexible yoga pants, we’ve got everything you need to look and feel great while working out.

 

Final Thoughts

Starting a new fitness routine can be daunting, but with these beginner Pilates moves, you’ll be on your way to a stronger, more flexible body in no time.
Remember to listen to your body, move with control, and most importantly, have fun!

Happy Pilates-ing, and don’t forget to share your progress with us on Instagram using #UrbanRhythm.shop

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Stay active, stay healthy, and keep moving with Urban Rhythm!