Have you been exercising regularly every day? Whether you are already active or have not yet incorporated regular exercise into your routine, Pilates can be a great choice for adding variety to your workout.
Pilates is very flexible; you can do it at a fitness studio or even at home. There are many video tutorials available that guide you through Pilates exercises at home, or if you want to improve your skills, you can go to a studio and try specialized equipment like Reformer Pilates, Cadillac Pilates, Wunda Chair, Ladder Barrel, and more.
However, before you decide to attend a Pilates class, it’s a good idea to familiarize yourself with Pilates first. There are some things you should know about Pilates before trying it, so you don’t get discouraged and instead become hooked on continuing your Pilates practice.
Here are some things you should know before trying Pilates:
Start with Mat Pilates
Although Reformer Pilates classes are currently very popular, for beginners, it’s advisable to start with Mat Pilates. Beginning with Mat Pilates before eventually trying the Reformer helps because it allows your body to understand how to support and maintain balance during the exercises.
Once you feel comfortable and have become familiar with Pilates movements, you are ready to try using Pilates equipment, such as the Reformer or even the Cadillac. Don’t forget to inform the Pilates instructor that you are still a beginner, so they can guide you to perform movements that suit your abilities.
Pilates doesn’t always require equipment
For beginners, the only equipment needed for Pilates is a mat. It’s natural to be curious about using Pilates equipment, but it’s best to first understand the movements and correct body posture during Pilates before moving on to the next stage.
Once you are proficient in Mat Pilates, you can try Pilates exercises with equipment such as Cadillac Pilates, Reformer Pilates, Wunda Chair, Spine Corrector, or Ladder Barrel. Whatever type of Pilates class you take, be sure to inform the instructor that you are a beginner, so they can supervise and correct you during the class.
Some movements in Pilates classes may be repetitive
Movements in Pilates classes, especially beginner classes, may involve a lot of repetition. Don’t get bored just yet, as this repetition offers many benefits, especially for helping beginners become more familiar with Pilates.
Some common movements performed in beginner Pilates classes include:
- The Hundred, a breathing exercise that also helps increase core strength and stability.
- Roll-Up, a slow and intense movement to stretch the spine and back, and strengthen the abdominal muscles.
- Leg Circles, a movement that strengthens the hips and core muscles.
- Rolling Like a Ball, an exercise that massages the spine and opens up the back.
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Series of 5, a set of movements aimed at strengthening the abdominal and back muscles.
As you become accustomed to these movements, you can progress to more challenging Pilates exercises that target your muscles more intensively.
Your muscles might feel sore during training
Even if you are not engaging in high-intensity workouts like heavy weight lifting, Pilates can still make your muscles feel sore.
There’s no need to worry, as this is normal when you train your muscles. For those who haven’t been active, muscle pain or soreness may last a week or even longer. This pain will gradually subside on its own. It’s best not to stop exercising, as it’s a good sign that your muscles are becoming active again.
Wear comfortable clothing
In Pilates, you may be advised to wear fitted clothing so that the instructor can observe your movements more effectively. Tighter clothing also prevents fabric from getting caught on springs or other equipment.
For footwear, you can go barefoot or wear socks with grips on the bottom. Avoid regular socks, as they increase the risk of slipping during exercises.
Schedule your Pilates workouts
The enthusiasm for doing Pilates every day is understandable, especially for beginners who have just discovered the fun in practicing Pilates. However, daily workouts may not be effective, as your body needs one or two days to recover after an intense workout like Pilates.
Furthermore, don’t make Pilates your only form of exercise. It’s a good idea to incorporate cardio and weight training into your routine for overall fitness.
You can even use Pilates for post-exercise recovery or after an injury. Pilates can also serve as a "warm-up" for your muscles before an intense weight training session.
Perform Pilates movements carefully
Mild muscle soreness after Pilates is normal, but don’t ignore it if the pain is very intense, as this could indicate an injury. Overdoing Pilates, especially if you are new to exercising, can overly strain the muscles.
To avoid injury, especially as a beginner, try performing movements slowly. Focus on each movement, making it as precise as possible to prevent injury.
You may also consider taking private Pilates classes, where the instructor can focus solely on you. This helps ensure you perform the movements correctly, which can reduce the risk of injury.
