Are you one of those people that are ‘too busy’ to exercise? What if we told you that all you need is 15 minutes a day? While 30-45 minutes of exercise is often more ideal, especially if you want to see better results, 15 minutes of exercise still does make a huge difference! In fact, according to the National Health Service, to stay healthy, adults aged between 19 and 64 should do at least 150 minutes of moderate – or 75 minutes of vigorous – aerobic activity and strength training a week. That’s between 10 – 20 minutes per day!
When you put it like that, there really are no excuses. If you can make time for 15 minutes of social media scrolling in the day, then you can make time for a 15-minute home Pilates routine, which is one of the easiest at-home workouts you can do.
This set of Pilates for beginners’ routine is designed to provide you with an at-home Pilates routine and help you build familiarity with Pilates mat exercises, whether you are new or experienced. So, roll out your mat, and follow along with us!
- Warm-up exercises:
It’s always important to practice a set of warm-up exercises as they set the foundations of all Pilates movement. They also prepare the body for safely executing the more challenging exercises later, which will warm you up and prevent injury. Here are some of our favourite mat warm-up exercise’s:
– Imprinting
– Cat cow
– Arm reach and pull
– Pelvic curl
– Swan prep
– Wall roll down
- Start your workout
Now that you are warmed up, you can start your workout. Here are some of our favourite Pilates for beginner’s mat exercises! We recommend practicing at least 20 reps of slow, controlled sets of each exercise, before moving on to the next.
- The Hundred
- Ab scoop
- The Roll Up
- One Leg Circle
- Rolling Like a Ball
- Plank with shoulder taps
- Slow mountain climber
- Hip dip
- Scissor kicks
- Teaser
- Cooldown and stretch
Anyone who practices Pilates Melbourne classes with us at Kaya, would know how diligent we are with doing at least a short cooldown workout after every sweaty session! Regular stretching is essential after every single Pilates for beginner’s class! Not only will also help improve flexibility, increase your range of motion and reduce the risk of injury, but it will also improve your Pilates technique and dramatically improve your performance the next time you choose to practice!
– Leg walk-ups
– Pilates roll-ups
– Double pulse side leg kicks
– Seated torso rotations
– The saw
– Cat camel
– Knees to chest, rocking side to side
– Lower back and hip twist
– Kneeling squad stretch
– Child’s pose
And there you have it! A simple, easy 15-minute Pilates for beginner’s mat routine. For more workout ideas, feel free to follow our Kaya @ Home online classes. Click here for more information.
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