Pilates for Beginners: 6 easy at-home exercises you can do without weights

Pilates is quickly becoming the next big thing in the world of fitness. While YouTubers like Cassey Ho popularised the exercise by forming a channel (Blogilates) and even an athleisure brand (POPFLEX) around it, what has people quickly turning to search bars is a new kind of Pilates: Reformer Pilates.Invented by Joseph Pilates in the 1920s, this is performed on a sliding carriage fitted with a footbar and numerous springs and pulleys. Currently the obsession of all celebrities and fitness influencers, it improves posture, strength and flexibility with small, controlled and continuous movements. But the differing point in reformer pilates being accessible is the numerous appointment waitlists and equipment requirements, which let's be honest also reduces its consistency in your lives, especially if you are a beginner. What to do now? At-home pilates! Below, find 6 easy exercises you can do without weights. If you find your groove with these, then booking those appointments might be worth a try.

Pilates exercises have showcased a variety of physical and psychological benefits. A 2016 study published in Physiology & Behavior, analysed the effects of pilates in young and healthy women over a period of 10 weeks to find that the group who performed the exercises even once a week, saw improvement in skeletal muscle mass, flexibility, balance, core and abdominal muscle strength and body awareness.

While this might be a bit challenging, that's what your body needs to keep it physically strong and enduring. Lie on your back and lift your legs in a tabletop position with the knees bent. Lift your head and shoulders and extend your arms to either side of your body. Then pump them up and down for five counts while breathing in and out. Begin with 10 pumps and reach the target of 10 rounds daily.

Lie down in the same position as The Hundred, but rather than bending your knees at the tabletop, begin by pulling one knee towards your chest while pushing the other out. Keep switching one leg for another and repeat the rep for 30 seconds.

This one really engages your pelvic floor and lower abs. Lie down on the floor with your hands under the tailbone to give it some cushion. Raise your legs to a 90-degree angle and then lower them halfway without arching your back. While you will struggle in the beginning, this will improve your core control and increase its range of motion.

Pilates focuses on your core also known as "the powerhouse" and knee taps are the perfect slow and steady way to wake it up. Get down on all fours with your knees under your hips and hands under your shoulders. With the help of your lower back, while sucking your belly button in, lift your knees about two inches, pause and then tap them back down. Repeat this 10 times to really feel it hitting your lower abs.

If snatching your waist is one of your concerns, then obliques must be a part of your workout routine as they activate your sides. Lie on the ground with your hands behind your head. Lift your legs off the ground and bring your right shoulder toward your left knee while extending your right leg. Pause and then switch sides and repeat. Repeat this rep for 45 seconds.

Get into the position of a plank while balancing your legs on your feet. Slowly lift one leg off the ground and hold for three seconds. Then bring it down and do the same with the other leg. Keep swapping for 30 seconds.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.