Traditional Pilates workouts are typically about an hour (or more), but let’s face it, most of us at home have a hard time blocking off an entire hour without the phone ringing, baby crying or the pot over-boiling. 

My intention with this video was provide a workout to those who want to receive the benefits of Pilates but have come up with every excuse in the book not to do it.  20 minutes every day (or at least 2-3 times a week) is feasible, and so you are setting yourself up for success.

Give yourself 20 minutes on the mat with us and see where it leads.  It will open many doors to health if you are diligent and trust the Pilates method.

This workout was designed for the true beginner to use consistently to create a foundational practice.  It also serves as a tool for experienced Pilates students who are sometimes on the go and want a quick routine to work out the kinks.  Also, it could be valuable for those cardio-fitness enthusiasts who need to supplement their strenuous cardio workouts with a stretch and toning routine.

This workout was modified so that beginners can have a safe and successful workout.  Keep in mind, you are doing these exercise at home with no instructor so it is important to keep the exercises simple and precise for optimal results. 

There are literally hundreds of more advanced Pilates exercises, and in my years of teaching, I often see them performed in a sloppy manner with poor form.  I have found that even my most advanced clients can benefit from going back to the basics and challenging themselves to find a flowing precision with a good honest breath.  Also, with consistent Pilates practice, bodies change and shift and so returning to a beginner workout can sometimes lead to more insights about your body and the Pilates method.

Don’t hold your breath!  Joseph Pilates placed enormous importance on deep breathing because it oxygenates the blood, increases circulation and promotes vitality.

There are many different schools of thought within the Pilates community as to when to inhale and exhale, whether to breathe through the mouth or the nose, etc.  

There is further discrepancy on breathing between Pilates and yoga communities.  Pilates suggests breathing by expanding the ribs laterally, which differs from the “belly breathing” taught in many yoga communities.    

When you begin to learn Pilates, you might find that your tendency is to hold your breath during exertion.  I see clients’ faces turn purple and eyes bug out of their sockets before they think about taking a breath.  It is very common. 

In the basic beginner video, I cue inhales and exhales to remind you not to hold your breath.  If you feel like exhaling when I cue inhaling, that is fine.  Concentrate on deep breathing throughout the exercises with an inhalation and exhalation rhythm that seems most natural to you.

It is important to consult your medical doctor before engaging in any new exercise program, including Pilates.  Never practice Pilates or any other exercise program when you experience acute pain or injury without consulting a doctor.  With many chronic injuries, Pilates can be restorative and improve chronic conditions when practiced mindfully.

These exercises in this DVD have been modified to keep even the newest beginner safe.  However, if you have chronic spinal conditions such as osteoporosis or disc herniation, your doctor might suggest that you omit twisting exercises or exercises with extreme forward flexion.  If you have had a hip replacement, your doctor might suggest that you avoid more than 90 degree flexion of the hip, adduction and internal rotation of the hip.  If you are pregnant, your doctor will instruct you if and when to avoid exercising on your back.  (Caution should include but not be limited to the aforementioned conditions.)