Starting Pilates can feel a bit intimidating, particularly if you’re unsure which movements matter most or how to structure a session. In those first few classes, it’s common for beginners to have more questions than answers.

In this article, Diana Wright, National Group Fitness Manager, breaks down everything you need to know about beginning Pilates, including which exercises are most effective for building strength and flexibility, and how to create a routine that challenges you without feeling overwhelming.

Quick Summary

• Low-impact, accessible exercise: Pilates uses controlled movements on a mat or equipment like the Reformer to build strength and flexibility while being gentle on the joints and suitable for most people.

• Core strength is the foundation: Pilates primarily strengthens the deep core muscles that support the spine, improving posture, balance, stability, and everyday movement awareness.

• Pilates supports fat loss indirectly: While Pilates can’t target belly fat specifically, better posture, stronger core muscles, and stress reduction can help create a more toned appearance and support overall fat loss habits.

• Ideal for older adults and joint concerns: Pilates is especially beneficial for over 60s, improving mobility, balance, confidence, and strength, and can be easily adapted for stiff or achy areas.

• Different styles for different goals: From Mat Pilates for beginners to Reformer, Clinical, and Contemporary styles, Pilates offers options for general fitness, strength training, rehabilitation, or structured classical practice.

What Kind of Exercise is Pilates?

Pilates is a low-impact form of exercise that focuses on making deliberate, controlled movements either on a mat using your own bodyweight, or on equipment like a Reformer which uses springs to add resistance. 

It’s great for improving your core strength and posture and is gentle on the joints, so a great exercise for almost everyone.

What Are the Types of Pilates?

There are 5 main types of Pilates:

• Mat Pilates: Great for beginners and can be done pretty much anywhere using your body weight for resistance.

• Reformer Pilates: Uses a spring-loaded machine for resistance and is a great alternative to traditional weight-based strength training.

• Classical Pilates: Follows Joseph Pilates’ original structure and sequence.

• Contemporary Pilates: A modern, research-based interpretation of Classical Pilates.

• Clinical Pilates: Used by physiotherapists for rehabilitation.

What Does Pilates Actually Do for the Body?

When done properly, Pilates strengthens the core muscles that support your spine, helping to improve posture, balance and overall mobility.

You should also find that you become more aware of how you sit, stand and walk once you start using muscles you didn’t even know you had!

What Can I Expect from a Pilates Class?

Pilates is a low-impact fitness class that targets key muscle groups. You'll hold certain poses for a set length of time to strengthen muscles, and breathe rhythmically to improve your 'flow'.

A typical Pilates class at Village Health & Wellness Clubs is 45 minutes to an hour long.

The idea of a Pilates class is more about control rather than cranking out endless reps until you're knackered. Your body works against gravity, isolating specific muscles as you move to tone and shape each one as you go. 

Is Pilates Hard as a Beginner?

Pilates can feel challenging at first, but with guidance and practice, it becomes manageable and rewarding.

You won't be running about, performing burpees or lifting weights, instead, you'll be making small, precise movements that target specific muscle groups. The bodyweight exercises in our Pilates class are designed to put your body to work!

Certain moves, you'll find easier than others, though hey, you're new, so you'll improve as you go along! The Pilates Hundred, for example, focuses on the abs. Rather than cranking out sit-ups, you'll move your abs just a few inches and hold. Oh, you'll feel it, though you'll be thankful for those tighter abs in weeks to come!

If you find the moves a little too challenging, our expert Pilates instructor will modify manoeuvres for you whilst you get into the swing of things. Ensure you let your instructor know that you're new to Pilates before the class kicks off.

What is Pilates Good for?

Pilates works several muscle groups, including your core (abs, back, hips) and trunk (inner thighs, outer thighs, and back)

It's a great full body workout, and low intensity too, so it's less stressful on the joints, making it popular with older members and those suffering from joint pain. 

Pilates is a great way to improve your flexibility, posture and tone up any wobbly bits.

How Often Should I Do Pilates?

Much like other exercises, Pilates should be done around 3 times per week to keep your core strength up and ensure you see the results you want.

It can be done how ever many times you’d like in a week depending on muscle soreness and general fitness levels. The more time you spend working out with Pilates, the faster you’ll see those toned arms and tummy take shape! 

Can I Teach Myself Pilates?

Of course! If you’re curious about this type of exercise and how it could help you achieve your fitness goals, it’s always a good idea to try it out beforehand. There are a ton of resources available online to help you on your way to becoming a Pilates master, from helpful videos to books.

If you’d like the support of a group and a dedicated coach, our Pilates classes are beginner friendly! 

What Should You Eat Before Pilates?

As a general rule of thumb when exercising, you’ll want to keep your meals before working-out light, nutritious and full of energising vitamins!

Low-fat yoghurt with berries and nuts is a fantastic choice or go for a protein rich soup to get you through. Avocado and eggs are a popular combo for that energy boost and these foods are rich in protein. 

You should eat around 2 hours before your class to ensure you have enough energy to power through and into your post-work out snack! 

Is Pilates Better Than Yoga?

Though both exercises carry the same general ideas and principles, Pilates is considered a more intense version of yoga as the poses and positions are more tailored to muscle toning and weight loss - great for those looking for faster results for their goals with full-body conditioning. 

It depends on what your goals are. If your focus is strength and getting quick results for improving your core, Pilates is absolutely better. If you’re looking for something that helps with flexibility and relaxation, yoga would be best. 

If you’re looking for both, then try a combination of the two - they complement each other for great strength, mobility and mindfulness.

Is Pilates Good for Over 60s?

Absolutely. Pilates is fantastic for people over 60 because it’s a gentle and calming way to exercise.

Top benefits for over 60s include:

• Better balance
• Increased mobility and joint flexibility
• Greater overall strength
• Enhanced posture
• Improved core stability
• A boost in confidence with everyday movement

It’s also really easily adaptable if any specific body parts are feeling stiff or achy.  

Does Pilates Help Osteoporosis?

It absolutely can do. All Pilates helps with improved stability and strength, but there are specific exercises that are particularly helpful for building bone strength. However, there are other exercises that will not help at all and some which should be avoided. 

If you have osteoporosis and are considering Pilates, speak to an instructor to make sure your sessions are tailored to you. 

Is Pilates Enough to Tone Up?

Yes! Pilates is designed specifically to tone muscles as opposed to increasing muscle mass, so you can work-out knowing that those summer holiday pics are going to come out fabulous!

With regular workouts and healthy eating, you will see results in as little as a few months, so stay motivated and trust the process - you got this! 

What Should I Wear to a Pilates Class?

At a Pilates class, you'll want to be sure your body is free to move. Avoid anything that restricts your movement, but also anything that hangs too loosely... nobody wants to get their trailing t-shirt caught on nearby bits of kit!

Wear something body-fitting so that your instructor can check your movements and correct any poor posture as you go.

Consider that your body will move through a range of motions - lying on your back with your legs in the air (baggy shorts are a no-go here). Bending over into an arch, with hands and feet flat on the floor (loose vest tops might not be ideal!)

As for your feet, feel free to go barefoot or wear socks. Choose a pair designed for Pilates with rubber grips on the bottom to avoid slipping and sliding. 

What Types of Body Positions Can I Expect in Pilates?

In Pilates, you’ll encounter a variety of body positions, each with its own name and purpose. Familiarising yourself with these terms will help you get the most out of your classes.

• Powerhouse: This means the centre of your body, where all of your power comes from to make each movement. 
  
  
• Peel through your spine: This is an instruction and, when asked, you’ll have to make slow movements, focussing on your spine, as though you're stretching it from bottom to top. 
  
  
• Dorsiflexion: This term means pulling the toes back toward the shins, flexing the entire foot at the ankle.
  
  
• Imprinted Pelvis: This involves lying on your back, drawing the stomach "in and up" to lengthen your spine perfectly along the mat, leaving no gaps. Imagine you're trying to make an imprint of your body on the mat. 
  
  
• Neutral Pelvis: When your pelvis is in the most relaxed position with your natural curve in your lower back and your stomach and abs relaxed.
  
  
• Neutral Spine: When your spine is in its relaxed, curved position. 
  
  
• Pilates V: This is widely known as the first position in Pilates and is named for the ‘V’ shape your legs take when you get into the position. 
  
  
• Table Top: This term is used when your leg is at a 90-degree angle while lying on your back. 

Tips For Pilates Newcomers

• Take your lead from other class members. Try to position yourself with someone on your left and right so that you can follow their movements no matter which way you're facing.
  
  
• Stand towards the front so that you have a clear view of your instructor, and of yourself in the mirror. This way, you can see how your body is moving and where you need to correct that posture.

One of our members who enjoys Pilates in Edinburgh suggests;

"Dress for comfort not style! Take a bottle of water to stay hydrated and bring a sweat towel. It can get warm in the studio once we get going."

Ready for more? Book your Pilates class online via the app or log in to our Member's Area.