Pilates on YouTube: choosing instructors, equipment and more for beginners

  Pilates is a form of resistance training invented by German trainer Joseph Pilates during the early twentieth century. Originally created to help war prisoners with physical rehabilitation, the Pilates method is based upon principles of controlled natural movement and breath work. With an emphasis on balance and precision, Pilates is meant to be a full body practice with a focus on mind muscle connection. With these foundational principles, Joseph Pilates designed a series of equipment known as apparatus to help bedridden patients with their recovery; the well-known Pilates reformer and others used springs and straps for added resistance for the limbs. The Pilates method has been popularized around the world for decades for its proven benefits: improvement of balance and flexibility, better body awareness and increasing core strength. Like many other practices, Pilates has evolved over time to cater to newer trends and audiences, currently being extremely trendy online due to misleading content about its supposed aesthetic results. 

Photo by Alexy Almond from Pexels

   Pilates is a low impact practice based on resistance training, therefore not the ideal for fat loss or dramatic changes on body composition. While gaining and maintaining muscle with Pilates is possible, the results will mostly depend on genetics, diet, proper rest and the resistance applied to the muscles during the routines. That said, this practice can improve posture and body alignment, thus helping to project a sleeker silhouette by the means of correct posture. And just like with other exercises forms, the desired results can only be achieved by keeping a consistent routine with good form.

   Before researching Pilates, I was misled by social media to think it was endless bodyweight donkey kicks pulses with no methodology other than 'feeling the burn'. But after seeing it being promoted by trusted fitness instructors, I decided to dive in and try it for myself. Something to keep in mind when choosing Pilates instructors on YouTube is that verbal cues are a must for beginners, especially if you have a weak core like myself. Of course I did the contrary and did a workout with no instruction and just timer, ended up with severe neck pain and no idea of what went wrong. Disappointed with my poor performance, I investigated more and found out about the importance of mind body connection and more about the original methodology behind the exercises. The original exercise sequence based on 34 exercises denoted as classical Pilates has become the blueprint for contemporary Pilates, introducing new exercises and props to bring new challenges with the same mindful approach. Although many routines on YouTube are mislabeled as Pilates, great contemporary and even classical instructors are present on the platform.

   If you feel ready to try Pilates yourself with YouTube, make sure to go for beginner lessons first to learn the basic movements and breathing patterns. Regardless of its slow and controlled movements, this practice is far more intense than it looks, especially when it comes to core strength. Make sure to check the instructor's credentials first, you'll need proper verbal cuing with demonstrations to get familiarized with the moves. Flow With Mira, a certified instructor from Indonesia has created a three-video series serving as a pre pilates course. Mira also offers a longer free seven-day of this course on her website. On her channel, she offers a wide variety of workouts for all levels.

In this short series, Mira introduces key concepts of the Pilates practice for beginners

   

   As you may notice by just browsing YouTube for Pilates, some instructors add different props and even use the reformer machine for their workouts. For those at home without access to a reformer, props like resistance bands, small dumbbells, a ball, ankle and wrist weights, sliders and the Pilates magic circle will come in handy to mimic the resistance effect created by the reformer. In this video by Pilates Body Raven we can see how a small resistance band can be used to train the lower body. Raven is a really great contemporary instructor, her experience with barre and dancing definitely influences her dynamic workouts yet keeps the emphasis on mind muscle connection.

Raven creates dynamic workouts with different props to mimic the usage of the reformer at home

    Weights can also be used to add resistance to routines, the weight used should be around one kilo (one to three pounds) to allow for controlled movement without excessive tension on the muscles. UK instructor Isa Welly showcases a full body routine using hand weights in the following video. Her channel also has a ten day challenge for beginners, linked here.

Hands weights can be used to add resistance to the upper body during full body workouts

   For those already familiar with the practice and looking for a challenge at home, sliders can step up the difficulty of a simple routine. Stability can be challenged by by placing sliders under the hands or feet, thus imitating the effect of the reformer carriage with just the floor. This great all standing routine by Margaret Elizabeth uses the sliders to workout the lower body. I don't own sliders so I just use socks over my slippery ceramic floor, some instructors even recommend using towels or paper plates to substitute sliders.

You can get a similar experience of a standing reformer routine with just sliders

   Another versatile prop you might have lying at home is the small Pilates ball, it can be added for added support and to further engage the muscles. In this video by Nicole Pearce Movement, the ball is used to support the core and feet and held to activate the upper body muscles. You can also replace replace the ball with a pillow or small plush.

The small ball can be used to enhance a full body routine

   Lastly, the Pilates magic circle is a very unique prop designed by Joseph Pilates that offers both resistance and support for the muscles. It is usually placed between hands or legs to help activate the muscles, although it is just as versatile as the Pilates ball. In this short full body workout by Trifecta Pilates, we can see some of the exercises that can be performed with the ring. In her channel you'll find workouts with all types of equipment for all levels; classical style Pilates workouts are also available for those curious.

 

The Pilates ring is a versatile prop that can be used to train the whole body with a little creativity

 

   While props can help enhance your Pilates experience, you can get just as good of a workout with just your mat by following Joseph Pilates original 34 exercises routine. With multiple variations for all levels of expertise,  the original Pilates flow challenges your whole body with a complete sequence of flowing movement. In this video by Lesley Logan, the sequence is demonstrated with modifications for beginners.

 

The original 34 mat exercises are the basis for both classic and contemporary Pilates

 

    Something great about Pilates is that it can be adapted to suit all types of needs. For those dealing with spinal injuries or wrist pain, fully standing Pilates is a good alternative. In this routine by The Girl With The Pilates Mat, your balance and coordination will be tested with unilateral work, with some standing core work added thorough. This channel has a seven day course for absolute beginners, an all standing seven day challenge is available too.

 

Pilates is a very accessible practice with modifications for many needs

 

   Learning more about Pilates has helped comprehend the importance of mindful core activation and controlled movement. Albeit misinformation about this practice is rampant on social media, knowledgeable instructors are helping spread proper Pilates by providing great free workouts accessible for all levels. Make sure to always choose guided workouts without timers as a beginner, helping you connect with your body and breath is the goal of every good Pilates instructor. Don't hesitate on modifying and taking extra breaks, this slow practice can be as challenging as more intense forms of exercise.