Discover the different types of pilates workouts according to your needs

Pilates workouts for beginners

Pilates is a discipline that combines coordination and strength, ideal for beginners. There pilates method was invented by Joseph Pilates at the beginning of the 20th century. Pilates workouts allow you to refine your movements, stabilize your posture and much more! With patience and consistency, you will achieve significant results. Novice or expert, there is always something to learn about pilates!

The basic principles of Pilates

This practice is broken down into six fundamental principles: control, there breathing, THE centering, there fluidity, there precision and the concentration. We'll explain to you what that means. 

• THE control, c’est la maîtrise de chaque mouvement, assurant une exécution parfaite.
• There breathing allows synchronization with movements in order to obtain better oxygenation and deep relaxation. 
• THE centering refers to core stabilization, essential for perfect posture and increased exercise effectiveness. 
• There fluidity movements makes Pilates graceful, avoiding sudden movements and ensuring a smooth transition between postures. 
• There precision, it is the attention paid to every detail, guaranteeing the effectiveness of the exercise. 
• There concentration est la clé pour connecter le corps et l’esprit, assurant une pratique pleinement consciente et bénéfique.

Workout examples for beginners

For novices, it is crucial to start with simple exercises. Here are some examples :

The Pelvic Bridge : Lying on your back, knees bent and feet flat on the floor, slowly raise your pelvis while contracting your glutes and abdominals. Go back down slowly. This exercise strengthens your lower back and glutes.

The Hundred : Lying on your back, legs extended at 45 degrees, arms alongside the body, gently flap your arms while breathing deeply. This exercise stimulates circulation and strengthens the abdominals.

The board : Face au sol, appuyez-vous sur vos avant-bras et vos orteils, gardez votre corps bien droit. Maintenez la position quelques secondes. Cet exercice renforce le tronc et améliore l’équilibre.

These exercises are simple but powerful to help you have a solid foundation to continue pilates. Additionally, with regular practice, you will see significant changes in your strength and your flexibility. 

Pilates workouts with equipment

Why use equipment?

Pilates with equipment brings a more complete dimension to your practice. It increases the resistance, there difficulty, but also the variety and the pleasure of exercise. Use accessories comme le ballon, l’élastique, le cercle ou le rouleau, permettent de cibler plus précisément certaines zones du corps, dimprove alignment and technique, andintensify the effects of movements.

• THE ball add a instability which further engages the stabilizing muscles. 
• L’élastique increases the resistance, what strengthens et stretch THE muscles more efficiently. 
• THE circle (also known as Magic Circle) offers a resistance to strengthen the internal and external muscles of the arms and legs. 
• THE rouleau améliore l’équilibre et la proprioception, while offering a deep muscle massage.

Examples of workouts with equipment

Here are some exercises you can incorporate into your Pilates routine with equipment:

Roll-Up with ball : Sitting with your legs straight, hold a ball in your hands. As you inhale, stretch your arms toward the sky, then as you exhale, slowly uncurl your spine to lie on the floor. Come up by rolling your back, using the ball to guide your movements.

Teaser with elastic : Assis, les jambes tendues et légèrement élevées, tenez l’élastique autour des pieds. En expirant, étirez les bras et les jambes, en gardant l’équilibre. Revenez à la position initiale en inspirant. Cet exercice renforce les abdominaux et améliore l’équilibre.

Spine Twist with Circle : Sitting with your legs crossed, hold the circle in front of you with both hands. As you rotate your upper body, lightly squeeze the circle to add resistance. Switch sides for symmetrical body work.

Swan Dive with Roller : Facing the floor with your hands on the roller in front of you, use your hands to roll the roller towards you while lifting your upper body. This exercise stretches the spine and strengthens the back muscles.

As you will have understood, integrating equipment into your pilates sessions can considerably improve your efficiency during the exercises. Each accessory has its own role and helps to strengthen and tone your body overall, while bringing a fun element to your practice.

Targeted pilates workouts

Why do a targeted workout?

Les workout pilates ciblés sont conçus pour concentrer l’effort sur des zones spécifiques du corps. Cette approche permet de personalize your routine according to your needs, desires or specific goals. Whether you want to tone your abs, strengthen your glutes, or improve your arm strength, targeted pilates offers an effective and precise method.

En se focalisant sur des zones spécifiques, ces exercices permettent d’obtenir des résultats plus rapides et visibles. Ils sont particulièrement utiles pour rebalance the body's muscular forces, correct postures, And improve overall performance. Targeted pilates workouts can also be a great choice for people with specific needs, such as recovering from an injury or preparing for a sporting event.

Examples of workouts targeted by muscle group

For a tailor-made training program, you can focus on certain muscle groups. Indeed, whether you are looking to tone your glutes, strengthen your abs or simply work your arms and legs, specific exercises help you achieve your goals. 

Workout for the glutes 

The pelvic bridge : Lie on your back with your feet flat and your knees bent. Next, lift your pelvis toward the sky while contracting your glutes, then lower your pelvis back down. Repeat the operation 10 to 15 times while remaining focused on contracting the gluteal muscles. 

The side kick: Lie on your side, support your head with one hand. Bend one leg slightly. Then, with the other, perform up and down movements. Repeat this movement 10 to 15 times on each side. 

The clamshell: Lie on your side, bend your knees 90°. Next, open and close your legs, keeping your feet together. Repeat the exercise 10 to 15 times on each side. 

Workout for the abdominals

The hundred: Lie on your back with your legs raised to 45°, arms extended alongside your body. Afterwards, flap your arms lightly while breathing deeply. Continue like this for 100 beats while maintaining a contraction of the abdominals. 

The roll up: Lie on your back with your arms and legs extended overhead. Continue rolling your body until you come to a seated position while extending your hands toward your feet. Finally, return to the initial position. Do this exercise 8 to 10 times. 

The single leg stretch: Lie on your back, bring one knee towards your chest, alternating with the other leg. Keep your head and shoulders lifted, focusing on engaging your abs. Repeat 10 to 15 times per leg. 

Other exercises

The double leg stretch: Lie on your back with your knees bent toward your chest. Then, extend your legs and arms simultaneously. Then, return to the initial position. Perform this exercise 8 to 10 times while maintaining an abdominal contraction. 

The scissors: Lie on your back, raise one leg toward the sky and lower the other without touching the ground. Then, alternate legs using a scissor motion. Do this gesture 10 to 15 times. 

Leg workout

Leg raises: Lie on your back and slowly raise and lower one leg at a time. Keep movements smooth and controlled. 

The leg circle: Lie on your side, supporting your head with one hand and the other leg extended. Start making circles with one leg in the air, back and forth. Make 10 circles in each direction and switch sides. 

The pelvic bridge with the legs: Lie on your back with your feet flat and your knees bent. Next, lift your pelvis so that it forms a bridge and extend one leg toward the sky. Stay like this for a few seconds before changing legs. Do this 5 times on each side. 

The plank with leg lift: In a forearm plank position, alternately lift each leg. Do 10 leg raises on each side. 

Arm workout

Boxers: Stand with your feet shoulder-width apart and bend your knees slightly. Next, simulate a boxing movement while keeping your abs engaged. Do this for one minute, alternating arms. 

Arm circles: Standing, extend your arms out to the sides at shoulder level. Start making small circles with your arms in one direction, then the other. Continue like this for a minute. 

The triceps dip: While seated in a chair, place your hands next to your hips with your fingers pointing forward. Slide your butt out of the chair and bend your elbows to lower and raise. Repeat this exercise 10 to 15 times.  

Other exercises

Pilates push up: While standing, slowly roll your body toward the floor until you are in a plank position. Do a push up while keeping your body aligned. Go back up by unwinding your spine. Do this 5 to 8 times. 

Swimming: Lie on your stomach with your arms extended in front of you. Alternately lift one arm and the opposite leg, imitating a swimming motion. Continue for a minute, alternating sides. 

Au final, en intégrant ces exercices ciblés dans votre pratique du Pilates, vous pouvez vous concentrer sur les zones que vous souhaitez renforcer ou tonifier. Cela rend l’entraînement plus efficace et adapté à vos besoins personnels, vous aidant à atteindre vos objectifs de santé et de bien-être de manière plus stratégique et satisfaisante.

Conclusion

If you are looking to gently strengthen your body, pilates workouts are suitable for all levels. Start with beginner exercises to master the basics, then explore variations with equipment. 

Each Pilates method has its benefits. Pilates with equipment intensifies your exercises, while targeted workouts meet specific needs. These varied approaches strengthen your body, improve your posture and increase your well-being.

Try pilates at POSES

To deepen your Pilates practice, come and try a class at POSES. Whether you are looking to refine your figure or strengthen your muscles, POSES offers you courses adapted to your needs. Spend yourself energetically with the formula Pulse&Pose®, which combines 50-minute sessions of muscle strengthening, bodyweight exercises and isometrics.

Work your core muscles and your stability in a subdued atmosphere. Additionally, improve your mobility and strength by following relaxing playlists, with the support of our coaches the most experienced who will teach you pilates in the best possible way.

At POSES, gently sculpt your body.