A regular Pilates practice can help you get stronger and leaner, not to mention improve your flexibility. But if you've never tried it before, getting started might feel a little intimidating. That's where this beginner-friendly, seven-day kickstart plan comes in.
What Is Pilates?
Developed in the early 20th century by physical trainer Joseph Pilates, Pilates was first designed with dancers in mind.
The low-impact movements, which center largely on core strength, "[use] eccentric exercises to tone and define muscles with the arms becoming more toned, the abs becoming more defined and the butt being lifted," explains Heather Andersen, owner of New York Pilates in Manhattan. "You'll also see an improvement in posture, flexibility, balance and coordination."
And that's just the beginning of the list of Pilates benefits!
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Most Pilates instructors, including Andersen, agree that beginners can learn a lot from hands-on instruction at a local studio. But if you want to get your bearings at home first — or just give Pilates a try to see if it's for you — this seven-day kickstart plan is a great place to get started. Created by Andersen, it'll introduce you to the basics of Pilates and help you get leaner and more toned in just one week.
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As for weight loss? Pilates workouts aren't designed to torch major calories, so you might not see a change on the scale. But rest assured that with a little persistence, your efforts will pay off.
"A healthy diet and regular Pilates practice can help people lose weight, but most importantly, it will help them tone and define their body and help to increase their confidence," Andersen says. (Take a look at how pilates compares to yoga for weight loss.)
Ready to get started? Let's go.
What You'll Need
Andersen's seven-day plan was designed with Pilates newbies in mind. Consisting of just a handful of foundational moves, you'll make progress each day by adding repetitions and variations to increase the difficulty.
No special equipment is needed, but a yoga mat or a towel will make the exercises more comfortable.
The Moves
Articulated Bridges
- Lie on your back with your knees bent with your arms by your side and your feet flat on the floor.
- Push your pelvis up into a bridge pose, making sure your ribcage is closed and your tailbone is tucked at the top.
- Hold for 2-3 seconds.
Classic Ab Curls
- Lie on your back with your knees bent with your hands behind your head and your feet flat on the floor.
- Curl up until you feel your abs engage, then release your head and return your head down.
Bear Plank
- Come onto hands and knees with your hands shoulder-width distance apart and your knees under your hips.
- Tuck your toes under and float your knees off the ground until your abs are engaged (your knees should remain bent).
- Tap your knees down and bring them back up.
Marching Ab Curls
- Lie on your back with your knees bent with your hands behind your head and your feet flat on the floor.
- As you curl up, bicycle out one leg, alternating sides each time.
Articulated Bridges + Marching Bridges
- Lie on your back with your knees bent with your arms by your side and your feet flat on the floor.
- Push your pelvis up into a bridge pose, making sure your ribcage is closed and your tailbone is tucked at the top.
- Then add Marching Bridges: Hold your pelvis high in a bridge and lift one leg into a tabletop position, alternating sides.
Marching Ab Curls + Toe Taps
- Lie on your back with your knees bent with your hands behind your head and your feet flat on the floor.
- As you curl up, bicycle out one leg, alternating sides each time.
- On your final ab curl, keep your head and chest held up and lift your legs into a tabletop position.
- Tap 1 foot down to the floor and bring it back up, alternating sides.
Bear Planks With Full Plank Taps
- Complete a set of Bear Plank.
- Then come to a full plank position, tap one knee to the ground, and bring it back up, alternating sides.
Tip
To modify the plank taps, come down onto your elbows or do the knee taps in Bear Plank pose.
Articulated Bridges + Marching Bridges + Pelvic Tilts
- Lie on your back with your knees bent with your arms by your side and your feet flat on the floor.
- Push your pelvis up into a bridge pose, making sure your ribcage is closed and your tailbone is tucked at the top.
- Then add Marching Bridges: Hold your pelvis high in a bridge and lift one leg into a tabletop position, alternating sides.
- After each rep of the Articulated Bridges + Marching Bridges, add a Pelvic Tilt at the top of the bridge by lowering your pelvis 2 inches and bringing it back up using your glute muscles.
Marching Ab Curls + Toe Taps + 100's
- Lie on your back with your knees bent with your hands behind your head and your feet flat on the floor.
- As you curl up, bicycle out one leg, alternating sides each time.
- On your final ab curl, keep your head and chest held up and lift your legs into a tabletop position.
- Tap 1 foot down to the floor and bring it back up, alternating sides.
- On your final ab curl, hold and perform the 100's: bring your knees to tabletop position and reach your arms long by your sides with your palms facing down.
- Pulse your arms up and down 100 times, inhaling for a count of five and exhaling for a count of five, moving the arms up and down to your breaths.
The 7-Day Plan
Day 1
- Articulated Bridges — 20 reps
- Classic Ab Curls — 20 reps
- Bear Plank — 20 reps
Day 2
- Articulated Bridges — 30 reps
- Marching Ab Curls — 20 reps (10 on each side)
- Bear Planks — 30 reps
Day 3
- Articulated Bridges + Marching Bridges — 20 reps (10 on each side)
- Marching Ab Curls — 30 reps (15 on each side)
- Bear Planks — 20 reps
Day 4
- Articulated Bridges + Marching Bridges — 20 reps (10 on each side)
- Marching Ab Curls + Toe Taps — 30 reps of the Ab Curls (15 on each side), followed by 20 reps of Toe Taps (10 on each side)
- Bear Planks — 20 reps
Day 5
- Articulated Bridges + Marching Bridges — 20 reps (10 on each side)
- Marching Ab Curls + Toe Taps — 30 reps of the Ab Curls (15 on each side), followed by 20 reps of Toe Taps (10 on each side)
- Bear Planks With Full Plank Taps — 30 reps of Bear Planks, followed by 20 reps (10 on each side) of Full Plank Taps
Day 6
- Articulated Bridges + Marching Bridges + Pelvic Tilts — 30 reps of Articulated Bridges, 20 reps of Marching Bridges, with each rep followed by a Pelvic Tilt
- Marching Ab Curls + Toe Taps — 30 reps of the Ab Curls (15 on each side), followed by 20 reps of Toe Taps (10 on each side)
- Bear Planks With Full Plank Taps — 30 reps of Bear Planks, followed by 20 reps of Full Plank Taps (10 on each side)
Day 7
- Articulated Bridges + Marching Bridges + Pelvic Tilts — 30 reps of Articulated Bridges, 20 reps of Marching Bridges, with each rep followed by a Pelvic Tilt
- Marching Ab Curls + Toe Taps — 30 reps of the Ab Curls (15 on each side), followed by 20 reps of Toe Taps (10 on each side). End with the 100's.
- Bear Planks With Full Plank Taps — 30 reps of Bear Planks, followed by 20 reps of Full Plank Taps (10 on each side)
How to Make It Harder
To up the ante, adding in more reps or incorporate more challenging pose variations, Andersen says.
For instance, if you modified your plank taps by doing them on your knees, do them on your elbows. If you did them on your elbows, move to full plank. Instead of doing the 100's with your legs in tabletop position, work towards straightening your legs all the way out.
Remember to Eat Right Too
A well-rounded fitness routine that includes Pilates and regular cardio exercise can improve your fitness and strength.
But to make noticeable progress with weight loss, you'll also need to trim your calorie intake by eating smaller portions. Pick healthier, less processed foods too. "I recommend incorporating whole foods and eliminating ones that are high in processed sugars or fats," Andersen says.
In all, you'll need to burn 3,500 calorie in order to burn a pound of fat. If you'd like to lose a pound per week, you'll want to eat around 500 fewer calories per day, recommend Mayo Clinic experts. You can do that by:
- Enjoying treats in moderation. Have cookies or ice cream just once or twice a week rather than every day.
- Snacking with purpose. It's okay to have a healthy snack if you're truly hungry. But try not to grab a handful of crackers or chips out of boredom.
- Swaping high-cal foods for low-cal ones. Have a side salad instead of fries of chips, have a piece of fruit instead of a snack bar, or trade the cheese on your sandwich for crunchy pickles or sprouts.
- Eating a little less. Use smaller plates and bowls so your portions still look generous. And try not to go back for second helpings unless you're still truly hungry.
Change might not happen overnight. But before long your exercise and eating efforts will add up to real change. So keep it up!
