Pilates has a reputation as a studio discipline, with its machines and group classes. Yet most exercises are done on the floor, on a simple mat. That's what makes it one of the easiest activities to practise at home. Here are the essentials to get started.
1. Choose a spot and a time
Two metres by one metre is enough: room to lie down with your arms stretched out. Choose a flat floor away from busy areas, and a fixed slot in your day — in the morning before coffee, or in the evening before dinner. Consistency matters far more than duration.
2. Keep your kit light
A comfortable mat is the only real essential: it protects your back and knees and stops you slipping. To vary your exercises, one or two small accessories are enough. The ring and the ball are the most versatile to start with: they help you feel your deep muscles and keep the right alignment.
Our Essential Kit brings these three pieces together, at a reduced price.
3. Master the basic principles
- Breathing: breathe in through your nose to prepare, breathe out through your mouth during the effort.
- Your core: gently draw your belly button towards your spine, as if zipping up slightly tight jeans.
- Control: slow movements, no momentum. Better 8 precise reps than 20 rushed ones.
4. Follow a short programme
So you don't have to wonder what to do each session, follow a sheet: six exercises, 15 to 20 minutes, always in the same order. All our illustrated sheets are free to download from our training guide.
5. Listen to your body
Pilates shouldn't hurt. Feeling your muscles work is normal; pain is not — if you feel pain, stop the exercise. If you have a health condition or an injury, or if you are pregnant, ask a professional for advice before you start.
In short
A mat, an accessory, 20 minutes three times a week: that's all it takes to build a routine that lasts. The hardest part is the first session — so why not today?