{"id":9958,"date":"2024-01-27T02:48:48","date_gmt":"2024-01-26T19:48:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9958"},"modified":"2024-01-27T02:48:48","modified_gmt":"2024-01-26T19:48:48","slug":"15-minute-pilates-workout-for-beginners-at-home","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9958","title":{"rendered":"15-Minute Pilates Workout for Beginners at Home"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">L<\/span>ooks can be deceiving when it comes to <a href=\"https:\/\/www.wellandgood.com\/pilates\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pilates\/\">Pilates<\/a>. Doing a workout\u2014which generally involves lying down on a mat\u2014may seem easier than, say, a HIIT sesh. But just wait. There\u2019s a very high likelihood that the classic moves, <a href=\"https:\/\/www.wellandgood.com\/hardest-pilates-moves\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hardest-pilates-moves\/\">from teasers to swan dives<\/a>, will leave you dripping with sweat.<\/div>\n<p>That\u2019s why doing a Pilates workout for beginners at home can be beneficial: You&#8217;ll be able to fire up all the muscles needed to master the foundational exercises <em>before<\/em> jumping into a more advanced class.<\/p>\n<p>Every <a href=\"https:\/\/www.wellandgood.com\/beginner-pilates-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/beginner-pilates-workout\/\">beginner Pilates workout<\/a> is going to look a little different. Some focus on perfecting your form. Others teach you how to master Pilates breathing so you can develop a stronger mind-body connection and better engage your muscles.<\/p>\n<p>Something you may not have tried yet, however, is a plank Pilates series that works every angle of your body, allowing you to build a strong foundation for more challenging exercises.<\/p>\n<p>\u201cFront, side, and back\u2014we\u2019re going to get all around,\u201d says <a href=\"https:\/\/www.instagram.com\/brian__spencer\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/brian__spencer\/?hl=en\">Brian Spencer<\/a>, a Pilates instructor at <a href=\"https:\/\/eastriverpilates.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/eastriverpilates.com\/\">East River Pilates<\/a>, in a plank Pilates workout that\u2019s part of this month\u2019s <em>Well+Good<\/em> <a href=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\">Trainer of the Month Club<\/a> series.<\/p>\n<h2>Why this workout is perfect for beginners<\/h2>\n<p>This plank Pilatesseries eases you into the different styles of planks you\u2019ll find yourself in during a Pilates class\u2014no long, unmodified holds included.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/pilates-workout-for-beginners-at-home\/\" current-title=\"This Beginner-Friendly Plank Pilates Series Works Your Body From Every Angle\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Stocksy_txp730ce393iMs300_Medium_3624573-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-26\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/pilates-workout-for-beginners-at-home\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/pilates-workout-for-beginners-at-home\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/pilates-workout-for-beginners-at-home\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>The workout is short and sweet, too: According to Spencer, the 15-minute time frame gives <a href=\"https:\/\/www.wellandgood.com\/exercises-for-warming-up\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/exercises-for-warming-up\/\">your body time to warm up<\/a> and gently ease into the movements before you reach the more challenging exercises at the end.<\/p>\n<p>Because the focus is on planks, you\u2019ll be <a href=\"https:\/\/www.wellandgood.com\/plank-for-beginners\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/plank-for-beginners\/\">activating multiple muscle groups<\/a> at once: abs, arms, shoulders, back, hamstrings, and glutes. So yes, basically your entire body will be feeling it.<\/p>\n<p>Getting to know (and, in time, mastering) these exercises won\u2019t just prepare you for harder Pilates classes\u2014you\u2019ll also build up the base level of strength required for other types of workouts as well.<\/p>\n<p><em>Try this 15-minute Pilates workout, which features front, side, and back planks for the ultimate beginner warm-up.<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"15 Minute Pilates Core Workout | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/I40fVsImENw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>What to expect during this at-home Pilates workout for beginners<\/h2>\n<p>This plank Pilates series starts with <a href=\"https:\/\/www.wellandgood.com\/stretching-routines\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/stretching-routines\/\">some gentle stretching<\/a> to warm up the spine, including <a href=\"https:\/\/www.wellandgood.com\/3-ways-to-improve-your-downward-dog-form\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/3-ways-to-improve-your-downward-dog-form\/\">downward-facing dog<\/a>, then goes into a straight-arm plank. One thing you\u2019ll quickly notice is that this isn\u2019t the type of workout where you\u2019re required to hold the plank for long periods\u2014it&#8217;s more of a flow. You can also level up the planks with the progressions Spencer provides.<\/p>\n<h3>Straight-arm plank<\/h3>\n<p>If you\u2019re looking for a challenge, Spencer recommends adding toe touches in as you flow from plank to down dog.<\/p>\n<ol>\n<li>From a downward-facing dog, lift your heels as high as possible and roll your spine forward pulling your shoulders over your wrists to come into a high plank.<\/li>\n<li>Press down into your hands, keeping your arms straight and your back in one line from head to hips to heels.<\/li>\n<li>Engage your core by drawing your belly button back toward your spine. From there, rock your feet forward and backward.<\/li>\n<li>Return to downward dog and repeat three more times.<\/li>\n<\/ol>\n<h3>Modified side plank with leg raises<\/h3>\n<p>Next, comes the <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-side-plank\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-side-plank\/\">side planks<\/a>. \u201cSide planking involves so many muscles. If you&#8217;re like &#8216;side-planking is my nemesis,\u2019 that&#8217;s the reason,\u201d says Spencer. \u201cIt&#8217;s a huge full-body movement; there&#8217;s a lot of stuff that goes behind a strong side plank.\u201d That&#8217;s why before diving right into a full version, he eases in with side bends and then modified side planks on the knees with leg raises.<\/p>\n<p>If you\u2019re looking for a challenge, add a full side plank after completing the modified version on each side.<\/p>\n<ol>\n<li>Start kneeling on the mat. Extend your left leg straight out to the side.<\/li>\n<li>Lean over to the right and lower your right hand to the mat below your shoulder, extending your left arm straight up toward the ceiling.<\/li>\n<li>Draw your shoulders back and down, flex the left foot, and lift your leg up off the floor (could be just a few inches or all the way to hip height) and then lower it back down. Repeat eight times.<\/li>\n<li>Finish by holding your leg up and completing five small circles in each direction.<\/li>\n<li>Repeat on the opposite side.<\/li>\n<\/ol>\n<h3>Back plank<\/h3>\n<p>Spencer wraps up the Pilates plank series with the back plank. &#8220;This is basically like when we do little warm-ups on all fours,&#8221; says Spencer. Only this time, the front of your body is facing the ceiling\u2014not the mat. If you work your way up to a full <a href=\"https:\/\/www.wellandgood.com\/how-to-do-reverse-plank\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-reverse-plank\/\">reverse plank<\/a>, you&#8217;re in for a treat: \u201cIt&#8217;s so helpful for strengthening our back bodies and activating the posterior chain, from the head to the toes,\u201d he says.<\/p>\n<p>If you\u2019re looking for a challenge, Spencer adds in hip dips (either with bent knees or with legs fully extended) and leg raises.<\/p>\n<ol>\n<li>Begin in a seated position with your legs bent, feet flat on the floor, and hands on the mat behind your hips with fingers facing away from you.<\/li>\n<li>Lift your hips up until your body creates a straight line from knees to shoulders and open your chest so you&#8217;re in a reverse tabletop position.<\/li>\n<li>Lower your hips back down to the mat.<\/li>\n<li>Repeat three times.<\/li>\n<\/ol>\n<p>The workout ends with a feel-good stretch\u2014exactly what you\u2019re going to need after all that planking.<\/p>\n<h2>How to add this Pilates workout for beginners at home into your schedule<\/h2>\n<p>Aside from this plank series being a great Pilates workout for beginners at home, it can also be done as a warm-up for <em>any<\/em> type of workout. You\u2019re activating and stretching every muscle in your body as you move through the front, side, and back planks. But if you\u2019re in a rush and only have a small amount of time to devote to your workout, even this entry level option will have you feeling the burn.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looks can be deceiving when it comes to Pilates. Doing a workout\u2014which generally involves lying down on a mat\u2014may seem easier than, say, a HIIT sesh. But just wait. There\u2019s a very high likelihood that the classic moves, from teasers to swan dives, will leave you dripping with sweat. That\u2019s why doing a Pilates workout &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9960,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9958"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9958\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9960"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}