Pilates exercises for beginners & Wall Pilates

In this brand new blog post, we'll show you how to transform your living room into a Pilates sanctuary.

With these 5 at-home Pilates exercises, you can create the balance you need in your own four walls to feel strong and toned and thus start your day optimally.

So you no longer have to worry about fancy equipment or boring courses - all you need is a few square meters of free space and a positive attitude to success.

Be prepared to strengthen your muscles and posture during the training phases, make your body parts more flexible and thus significantly improve your overall well-being - without having to travel long distances and in the comfort of your own home.

I. Pilates exercise: The Hundred

The Hundred exercise is part of the Pilates series.

This exercise focuses on arm work, core strength and endurance training.

Pilates exercises for beginners include the hundred, a classic exercise designed to build core strength and endurance.

1.1 Advantages of the Hundred

This Pilates routine is great for beginners as it provides a solid foundation for more advanced exercises.

By making the core of the body more stable and stronger, even beginners can see better flexibility, better posture and overall strength with regular practice.

So get ready to feel the pain in this Pilates routine and master the hundred for beginners as you learn the fundamentals of Pilates for a more balanced, stronger body.

Focusing on the core of the body and synchronizing breathing with everything your body does, The Hundred will help you not only take your fitness to the next level, but also improve your cardiovascular health and increase body awareness.

The reason why the hundred is so often included in Pilates classes is because the movements are nothing other than real Pilates: a specialized trunk or core workout in which users learn how to deep muscles of the trunk can be properly activated, strengthen the posture and increase the aesthetics of the body.

Everything happens with a breathing technique that helps you return to real life after training and feel less stressed.

The next time you sit on the Pilates mat or start Pilates, don't forget to do the beginner's hundred - the exercise for a full-body workout that will make you feel proud and strong.

1.2 Progress in your Pilates practice

By incorporating the Hundred into your Pilates routine, you not only lay the foundation for endurance and control, but you also have the opportunity to challenge yourself and take your training to the next level.

As you learn how satisfying it can be to perfect and master this basic movement, you will also feel the benefits in performing more advanced movements and improving your fitness performance.

When it comes to executing the Hundred, the motto is: progress is more important than perfection.

So please don’t be discouraged if things don’t work out at first.

With dedication and practice, you will soon be able to perform the 100 exactly with controlled generosity – maybe even do Pilates on the wall.

Continue to work on your Pilates practice with persistence and confidence as you learn to appreciate and develop the benefits for your total body fitness.

II. Pilates exercises: stretching with one leg

The Single Leg Stretch is a basic Pilates exercise that targets the muscles of the upper body and especially the deep abdominal muscles.

For those who want to strengthen their core and improve their posture, this exercise is a must.

More experienced practitioners can also try a Pilates wall exercise: using the wall as support helps to increase balance and control over the body and maximize the benefits of the workout.

So grab your mat, head to the wall and get ready for a burning sensation in all the right areas!

1.1 Precision and Control

An important aspect that should not be neglected in Pilates is the execution of the exercises with precision.

As you extend one leg and press the opposite knee toward your chest, make sure that your abdominal core, which supports your lower back, remains as active as it was at the beginning.

Stabilizing the core of your body is like your body's superhero: it keeps the situation under control and protects you from unpleasant incidents.

1.2 Activate your inner strength

Precision and control of your own body are always a must when doing Pilates.

So call upon your inner superhero and make sure your core supports you throughout your workout.

Put as much energy into it as you like and be amazed at the progress your body makes over time.

III. Pilates vs. Yoga: The Debate

In addition, an interesting debate continues in sports circles: Should I join the Yoga or devote yourself to Pilates?

Both disciplines focus on physical strength and mental well-being, but they are worlds apart in their views on the rules of life.

Pilates offers a unique challenge for anyone looking to improve their balance, coordination and stability.

By incorporating leg changes into your routine, you will not only create core muscles that are stimulated from a variety of angles, but you will also be pushed to new limits.

Whether you're more of a yogic being or an avid Pilates fan, don't be afraid to try new things and see where the possibilities take you.

A small change can ultimately help you achieve your fitness goals.

IV. Pilates exercise on the wall: Wall Roll-Up

Have you heard of the Wall Roll-Up, an exercise that works your core muscles and rolls your back up, vertebra by vertebra?

Imagine lifting your back off the mat like you would tear a sticker off the wall.

It may be difficult, but it is also very satisfying when you have completed the desired distance.

If you want to practice the wall roll-up, you should try it on the wall, as it provides additional support and cues to help.

1.1 Support through the wall

The wall helps maintain proper alignment and control, allowing for a smoother, more controlled exercise routine.

The next time you lie down on the mat, be sure to roll against the wall to support your roll-up.

However, a roll-up on the wall is not the same as a roll-up on the mat - because the roll-up in Wall Pilates has more far-reaching effects: strengthening the abdominal muscles, increasing the mobility of the spine and refining the general body awareness.

The next time you try the Wall Roll-Up, you will notice how well your navel and feet work together.

This exercise is a useful combination of core and mobility that works both the abdomen and the core.

1.2 Technique and control of the wall roll-up

In the initial phase of the roll-up, focus on initiating the movement from the deep core muscles rather than using momentum.

This is especially important in Pilates so that you build strength and control instead of wobbling back and forth uncontrollably like a fish out of water.

When you engage your core, you not only feel the burn in the right places, but you also improve your overall posture and stability.

If you're tempted to use momentum, remember that Pilates is all about using your core to achieve the perfect roll-up.

The more controlled your movements are in your Pilates practice, the more effective even a simple exercise like the roll-up will be.

The focus should always be on the quality of the movement sequence and not on fast passages.

Remember that “control” is the key word – keep your focus on your body’s alignment and engage your core muscles to get the most out of each exercise.

V. Pilates exercise: Plank to Pike

Pilates exercises are an effective solution to shape and strengthen the body, and the Plank to Pike exercise is no exception.

This special exercise is ideal for strengthening the core muscles and strengthening the upper body.

Changing from the plank position to the pike position requires coordination and control and therefore uses several muscle groups.

Anyone who manages to perform the “Plank to Pike” exercise correctly will gain more stability and balance.

The next Pilates lesson should, just like the exercise, include the aim of challenging yourself, sweating and also feeling stronger.

With the help of the “Plank to Pike” movement and many other movements on Pilates equipment, you can explore parts of your body while increasing flexibility.

A Pilates workout allows you to challenge your body in different ways, combining strength and stability training – all against the backdrop of breath control and good shape.

VI. Pilates exercise: Criss-Cross

Do you want a slimmer midsection and unlock the hidden potential of your core muscles?

The Pilates exercise Criss-Cross, which is a mandatory part of many Pilates courses, stimulates the entire abdominal area with its tension play and is at the same time friendly to the entire musculature.

Anyone who incorporates Criss-Cross into their training program will come a lot closer to their dream of a toned, defined and slim body.

If you would like to do this a little more intensively for 8 days, then you should check out our Pilates & Nutrition Retreat on Fuerteventura!

6.1. Advantages of the Criss-Cross

It doesn't matter if you are a Pilates beginner or use professional Pilates equipment - do not underestimate this exercise and its many supporting services in achieving your goals.

The criss-cross exercise is particularly beneficial for your oblique abdominal muscles, the sides of your torso and the rest of your muscles.

It adequately challenges the hard-to-reach oblique abdominal muscles and brings you significantly closer to your goal of a toned waist.

6.2. Effects on the back and posture

The twisting movement in the criss-cross serves to release tension and nervous overload in the back area, so that your torso posture becomes more upright, flexible and lively.

What makes the Criss-Cross exercise so attractive in Wall Pilates is that it does not just target one muscle group, but several at the same time.

6.3. Multitasking in training

With Criss-Cross you can train your core, oblique abdominal muscles and hip flexors in a single exercise – true multitasking in Pilates.

Why work harder when you can move smarter through a multi-layered exercise?

The criss-cross exercise demonstrates how Pilates not only targets the abdominal muscles but also involves the deep core muscles, which promotes stability and balance of the spine.

The rotating movement shapes the middle abdominal area, improves posture and prevents back pain.

VII. Pilates Equipment & Devices

First, we’ll take a closer look at one of the most well-known Pilates equipment: the Pilates ring.

7.1 The Pilates Ring

This small device, often referred to as a magic circle, may not look particularly powerful at first glance, but first impressions are deceptive.

Once the ring is in use, it will completely change your training program.

The ring is generally made of flexible material and has padded handles so that you can complete your workout in peace.

And what can't you do with it?

You will be amazed at the many uses the ring can be used for.

You can use it for resistance training by clamping it between your fingers, knuckles or thighs during exercises.

The result?

Your workout will become more intense and your body will achieve better stability and alignment.

By using this little tool, you will be amazed at how you can train often overlooked muscles.

The ring is unbeatable when it comes to correcting posture or strengthening the thigh muscles.

It also brings a breath of fresh air into your routine, and once the basics of Pilates have been mastered, the magic circle becomes indispensable even for beginners.

7.2 The Pilates Ball

The next piece of equipment on our list is the wonderful Pilates ball!

You probably know it: the big, colorful ball that looks like fun.

But this ball is not only fun, it is also an incredibly effective training tool to strengthen core muscles, improve stability and promote muscle dexterity.

The inflatable balls come in different sizes, so it doesn't matter if you are tall or short - there is a ball that suits you.

The versatility of the balls is one of their outstanding features.

You can use it as an unstable surface to challenge your balance during traditional mat exercises.

One of my favorite scenarios: swapping your office chair for a ball to train your core during a long workday.

This is efficient multitasking!

Combined with movements such as squats or lunges, you will immediately feel how many muscles are activated and trained in an unusual way.

Another benefit of the balls is that they promote proper alignment and posture during movements.

As you use the ball, you will become increasingly aware of how you move and stand – a prerequisite for improving your posture.

7.3 Reformer Pilates Device

You may have seen the Reformer Pilates machine at the gym or Pilates studio – but what exactly is it?

The Reformer is a sort of secret superhero vehicle of the fitness world that has quietly shaken up the laws of training, and you might be interested in it too.

So grab a comfortable seat, put your feet up and let’s take a closer look at this mysterious super tool.

What is the reformer?

The Reformer is a bit like a Transformer toy for fitness freaks – it can be anything you want it to be, depending on how you use it!

In principle, it is a carriage that can be pushed back and forth on rails with the help of springs that adjust the resistance.

Sounds fancy, right?

This unique device allows for an incredible range of exercises that target different muscle groups while improving mobility, strength and body awareness.

It is like a Swiss Army knife for your fitness – whether you are just starting out or have already reached muscle hero status.

VIII. Pilates exercises on the wall

Let's start with the classic wall roll down.

8.1 Pilates exercises on the wall: Wall Roll Down

This exercise is perfect for warming up the body and focusing on breathing.

Stand with your back to the wall, heels a few inches away from it.

Breathe in deeply and as you exhale, begin moving your spine down the wall, vertebra by vertebra.

It feels like you are becoming one with the wall – heavenly!

Feel the stretch in the backs of your legs by bending forward and letting your head hang once you reach the bottom (please don't forget to breathe!).

Now make your way back to the starting position slowly and in a controlled manner by rolling yourself up vertebra by vertebra.

This exercise is great for increasing mobility and flexibility.

8.2 The wall push-up: balm for the muscles

A great exercise for the muscles and gentle on the joints is the classic wall push-up.

The triceps plays a central role here.

Stand facing the wall, about an arm's length away.

Place your hands shoulder-width apart and just below shoulder height on the wall.

Breathe in deeply and as you exhale, bend your elbows to slowly lower your body against the wall.

Make sure to keep your elbows close to your body!

Throughout the entire movement, you should maintain a close interaction between the core and the pelvic floor.

This way you not only target your chest muscles, but also achieve fantastic integration of your arms, shoulders and torso.

8.3 Inverted leg circle against the wall

But what exactly is the inverted leg circle against the wall?

Imagine you are lying on your back with your legs straight against the wall.

It's like doing a reverse version of an ancient yoga pose while letting your inner child rock in the back seat.

Tightening your abdominal muscles to make circles with your legs feels natural.

The beauty of this exercise is simple and effective.

It not only trains the lower abdominal muscles, but also the gluteal muscles and the hip flexors.

If you are recovering from an injury or just starting your fitness journey, the wall will provide the extra support we all need from time to time.

IX. Pilates group lessons

9.1. The benefits of Pilates group classes

Anyone who has ever thought about taking a Pilates class will not be disappointed.

There is something inevitably attractive about training together with a group of like-minded people.

Whether you're a buff pro or just starting your journey to better fitness, group training offers a powerful blend of support, camaraderie and motivation to take your training to a whole new level.

One advantage is accountability.

It's easy to hit the snooze button and let your workout goal expire when you're training alone.

But knowing that your friends or other class members are waiting for you at the studio is an extra motivation to get up and go.

The motivating effect of the group brings real plus points!

Shouts of encouragement like “You can do it!” or “Keep going!” will help you to master difficult figures and push yourself through the final poses.

Another nice aspect is the variety of fitness levels.

During group training, you meet people from different fitness backgrounds, which enriches the experience.

9.2. Pilates courses at Templeshape Zurich Wiedikon

If you are looking for a refreshing workout that not only tones your muscles but also brings balance and energy, Templeshape's Pilates courses in the idyllic Wiedikon district of Zurich are just the thing for you.

The fusion of fitness with a tranquil environment is perfectly implemented in this studio.

There is something magical about entering a studio that feels welcoming, peaceful and soothing.

As soon as you step into the Templeshape studio, you will be welcomed by the warm, natural light that comes through the large windows and gets you in the mood for your workout.

The entire interior is decorated in soft colors and has a minimalist touch - the perfect atmosphere to relieve nerves before training.

And then there are the trainers, who are just incredibly nice!

They know what they are asking of you, but they are friendly and supportive.

Whether you are a beginner or advanced, you will definitely feel at home at Templeshape.

A particularly dazzling aspect of the courses in this studio is the variety of offerings.

From classic mat classes to dynamic reformer courses – there is something for everyone and everyone gets their money's worth.