Pilates is a great way to improve core strength, joint stability, movement control and overall flexibility. Below are a few simple tips to remember for pilates beginners, in order to help you feel more comfortable and confident in what you are doing.

Tips for Pilates Beginners:

• Do your research before signing up to a class. You should take a class run by a physiotherapist or certified instructor. This insures you get a proper introduction to pilates . This way you can practice pilates safely, prevent injury and get the correct feedback on your execution of pilates exercises.

• Try to wear comfortable, breathable clothes that allow full range of motion of your legs, arms and trunk.

• Ideally try to practice pilates when your stomach isn’t full. A full stomach can make twisting and bending quite uncomfortable and limit your potential. Try eat something small and easily digested prior to a class such as a banana or some nuts.

• Hydrate before, during as needed and after your pilates class.

  • Although you may not get overly sweaty when doing pilates, drinking water following a class will aid with muscle recovery

• Take time to learn the basic principles of pilates such as breathing control, neck and ribcage positioning, lateral thoracic breathing, finding neutral spine and activating your deep abdominals. If you understand and can master these components of pilates, you will have a solid foundation for getting maximum benefit from your class.

• Do not feel the need to follow the mantra of ‘No Pain No Gain’! If you find any pilates exercises painful you should stop doing them, not every pilates exercise fits all and varies depending on your injury history.

• The adaptability of pilates exercises for different body types and fitness levels is one of its primary benefits. Your instructor can change the class to meet your needs. Your pilates instructor can help and advise you on this.

• Take your time! Pilates is a slow, flowing form of exercise with a major emphasis placed on control of movement. This control is achieved through performing movements slowly and means you are activating your stabilising muscles and improving overall muscle endurance.

• Practise makes perfect! To gain the most from your pilates class, try to practise for 10-15 minutes daily until you have mastered the main elements mentioned above. Stick with beginner level exercises until you have perfected them and can perform them with relative ease. Be patient, this can take weeks to months, depending on where you are starting from and your injury history.

If you are interested in starting pilates and would like a free pilates assessment before joining a class, contact us here at Ballsbridge Physiotherapy Clinic.