Beginner Pilates tips: Get creative with props

If you find yourself “gripping” your glutes, clenching your jaw or holding your breath, those are all signs that the exercise may be too advanced, says Julia Rosenthal, a physical therapist who runs a clinic in New York City. “It should feel muscularly challenging, but you shouldn’t have to grit your teeth to stay there,” she says.

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Pilates is incredibly adaptable, says Sofia Engelman, owner of Queer Body Pilates in New York City. “A lot of the things we’re working on in a class really should look different on every body,” she says.

Engelman recommends two simple ways to adjust many exercises: first, you can adjust your range of motion to change the difficulty of the exercise. For example, making a small circle with your leg is less taxing than making a large circle. Second, try bending your knees to lighten the load during exercises that involve lifting, lowering or otherwise moving your legs.

Get creative with props

Not all mat Pilates teachers will incorporate props into their classes, but that doesn’t mean you can’t benefit from them. Tools like cushions and yoga blocks can help participants of all body types reduce unnecessary tension and reap the intended benefits of an exercise, Baron says.

When you lie on your back with no support, depending on your physique, the natural curves of your body may cause your head to tilt back slightly, leading to tension in your neck and the middle of your back. “But if you start with a pillow under your head, you can do those challenging exercises because you’re not fighting gravity,” Baron explains. That pillow allows your spine to start from a more neutral, relaxed position.

A towel can be a versatile option, too, Baron says. Her clients often place one under their heads or hips, or loop it behind their thighs to help with exercises like the half roll down.

A good Pilates instructor should offer modifications and supports to make the exercises effective for all participants, Baron adds. If yours doesn’t, it might be worth seeking out another class. “You may have to shop around until you find your person,” she says.

Consider investing in one-on-one support

Occasional private sessions could be a good investment if your normal routine involves attending group or video classes, especially if you’re new to using an apparatus.

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A few private lessons can help you get comfortable with the equipment and learn potential modifications for your body in advance, Lamb says. An instructor can also give you individual feedback and hands-on adjustments to ensure you’re connecting with the intended muscles in each exercise, since it isn’t always easy to tell on your own, Rosenthal says.

A private session can be expensive, but that cost can be well worth it, says Connie Clark, 70. Clark joined a group Pilates class in Charlottesville, Virginia, with a friend two years ago. She has since added regular private sessions with the instructor, which has allowed her to work through neck and shoulder pain with more individualised attention and encouragement. “I feel much more in tune with my body,” she says.

Think of Pilates as a foundation for other activities

Pilates won’t check every box for your physical fitness. Most classes don’t involve much cardiovascular training or the heavy lifting that helps maintain bone density and muscle mass, but Pilates can help make the activities that provide those benefits more comfortable. “Everyone needs to be strength training, and Pilates can be a great add-on to that,” Rosenthal says.

Baron asks new students about the types of workouts they love to do – or would like to do if they felt more capable – and the range of responses is vast: golf, horseback riding, swimming, running and more.

“Nobody comes in and is like, ‘You know what I want my hobby to be? Pilates!’” Baron says. “It is a vehicle to do the other things that you love with more strength and connection, and less tension and pain.”

The New York Times

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