I’ve been fascinated with Pilates for a long time. The smooth transitions, the supple, strong muscles, the way it all looks like dance – these are the things the best Pilates equipment should ultimately help me achieve. In fact, when I first saw an infomercial for the Mari Windsor Pilates DVD at age 10, I begged my mom to buy it for me like most kids begging for a puppy.
More than 20 years later, Pilates remains the foundation of my personal training practice. I guide my clients through a variety of full-body movements that combine low weights with high repetitions to work the entire body from the convenience of home, while building core stability. There’s a lot that’s great about Pilates, but getting started at home alone can seem daunting (and yes, you don’t need an expensive reformer to get a great workout). Here’s everything you need to know to get started with one of the most satisfying and rewarding workouts out there.
“Pilates is a total-body core workout that not only lengthens your core, but also improves your core strength and posture,” says Dennis Chakoian, certified personal trainer and founder of CORE Cycle.Fitness.Lagree. Pilates workouts focus on plank and sit-up variations, but also engage other muscle groups, making them a time-saving and efficient workout. This makes Pilates perfect for those with limited space at home or even less time to train (such as busy parents or students).
According to AJ Mason, a certified trainer at Studio SWEAT onDemand, Pilates is generally split into three groups: “Mat Pilates is bodyweight exercises primarily done on a yoga mat. Wall Pilates is great for beginners or those with knee or back problems. Reformer workouts are done on a sliding spring-guided machine.”
What is the difference between Mat Pilates and Reformer Pilates?
While a trip to a reformer Pilates studio is certainly an ideal Sunday pre-brunch activity, using weight resistance for a more intense workout can quickly add up to costs, which is why at-home mat Pilates workouts that primarily use your own body weight are perfect to fit in between Zoom meetings, study sessions, and countless errands.
Convenience aside, it brings next-level health benefits. “Firstly, posture,” says Chakoian. “As we age, our bodies tend to have more posture issues with our spine. Strengthening your core is key.” [which includes the lower back, hips and glutes] “Pilates focuses on balance through movements that engage the core stabilizing muscles,” she says. Think single-legged movements to engage your proprioception (the mind-muscle connection) or movements that activate your stabilizing muscles, like planks on uneven surfaces or squat pulses with a Bosu ball. Strengthening your core and your often-overlooked stabilizing muscles can help prevent injuries in everyday life.
The best thing about Pilates is that it’s a natural mood boost: “When you work hard while exercising, it gets oxygen and blood flowing, and it releases the good chemicals dopamine and endorphins that boost your energy and mood,” says Mason.
No matter which Pilates variation you choose, the expert advice is the same: “The most important thing is to breathe through all the exercises. Breathing is the most important part that distinguishes Pilates from other exercises,” says Joan Breibart, inventor of the Tye4x Pilates Wearable Reformer and owner of the PhysicalMind Institute. Additionally, while music has been proven to aid in exercise response, Breibart says that’s not necessarily the case with Pilates, whether you’re practicing at home or in a studio. “If there’s music playing, try to ignore it. Music doesn’t help with concentration,” she says. And when it comes to instructor-led workouts, pay close attention to the color of your clothing. Breibart recommends wearing light-colored clothing for increased visibility against the often-dark mat.
Here’s the expert-approved gear you need to get started with Pilates so you can look and feel your best.
“I recommend a good Pilates mat with a non-slip coating,” says Chakoian. We like this super popular non-slip mat from Lululemon; in testing, we found it to be gentle on your joints without compromising your form. It’s also lightweight, so you can comfortably move from room to room in your home, and it wicks moisture better than other brands we tested, meaning you can move safely even when you’re working up a sweat.
Flexibility helps you increase your range of motion, so you can better move through a full range of exercises, such as stretching your hamstrings in preparation for a double-leg stretch. To get the most out of your Pilates workout, Chakoian recommends long straps that can be used to gently release any distortions. Always do a dynamic warm-up before stretching, and avoid using stretch straps on “cold” muscles.
“If you want to take it even further, you can add bands for extra resistance,” says Mason. These five bands offer a variety of resistance levels to suit your level. Wear them on the bottom ends of your quads during squats, press against them as you raise your shoulders, or wrap them around your ankles during glute kickbacks to feel the burn you never knew you needed.
To enhance the effects of your exercises, Chocoian recommends investing in a soft Pilates ball. Place the ball under your hips and between your adductors (inner thighs) to balance your core and resist rotation, activating dormant muscles and working them deeper than you could on their own.
Bodyweight training is crucial and effective for mastering exercise form and range of motion safely, without external forces. Once you’re ready, “I recommend getting two sets of weights, such as a set of 3-pound and 4-pound hand weights,” says Chakoian. This affordable set allows you to slowly introduce weights into your routine and features a hexagonal silhouette to prevent rolling.
One of the best ways to promote recovery after a particularly tough Pilates session is to give yourself some myofascial release with a space-saving foam roller. Our classic foam roller features a medium density foam surface to release tension where you need it most, optimizing your performance.
Have you mastered mat Pilates and are looking for a real challenge (and conversation piece)? “If you have the equipment at home,” suggests Chakoian, consider a Reformer. With over 100 moves in one 8-foot unit, this home gym delivers the same challenging, yet fun, workout you’d find in a studio.
A mat alone won’t keep you grounded during a Pilates class, so Breibert recommends Tacketts socks with “yoga toes,” which give you the opportunity to stabilize yourself on your toes while still getting a good grip on the mat or Pilates equipment.
Breibert recommends keeping your hair tied up at all times during Pilates to prevent it from getting caught on the equipment, and this editor-favorite headband is made of frizz-tame silk and looks cute whether worn around your wrist as a functional accessory or in your hair.
The Peloton app is one of the best apps to guide you through a functional Pilates workout. You can choose a class based on several helpful factors, including length, difficulty, playlist, and instructor. You can also get a glimpse of each movement you’ll need to perform before the workout, so there are no surprises. Feeling pain in your hip flexors? Avoid workouts that involve a lot of single-legged stretches, for example. Don’t want to spend what feels like endless hours in a plank? Choose a class without mountain climbers. Whatever your goals are for your Pilates class, the Peloton app has you covered.
