5 simple tips a Pilates instructor wants every beginner to know

Whether you’re heading to your first studio class or planning to follow along with videos at home, starting Pilates can feel a little daunting. Even after trying a handful of classes over the years, I still often feel like a beginner myself.

To settle any uncertainty and clear up a few common misconceptions, I spoke to certified Pilates instructor Charlotte Marsh, who shared the key things she wants every newcomer to know before stepping onto the mat.

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1. Match your goals with a style of Pilates

Pilates comes in a lot of flavors, so it helps to know what you’re looking for. Classical Pilates is the most traditional style; it follows the original method created by Joseph Pilates, a German physical trainer who developed the practice in the early 1900s. It uses all the classic studio equipment you’ve probably seen people use on Instagram.

Contemporary Pilates takes the original ideas of Joseph Pilates and updates them using modern exercise science. In practice, this often means the movements look and feel a little more flexible and creative than traditional Pilates.

Then you’ve got the fitness-focused options. These include mat classes, reformer classes, Hot Pilates, Megaformer workouts and Pilates with weights. I even tried a Rowformer class once, which combines Pilates and rowing into one very spicy session. They usually feel more like a more intense workout than a slow, controlled practice.

If you feel more comfortable starting at home, you are spoiled for choice with online trainers that share routines for free. Move With Nicole offers simple routines you can follow without equipment, and I’ve found Gemma Folklard’s Instagram workouts really helpful. She even adapts Reformer-style exercises so you can try them on a basic mat.

Before you pick a class or video, think about what you want from it. Do you want calm and control, strength building, or something that feels fast-paced and sweaty? As Marsh says, “Your goals really matter when choosing where to begin.”

2. Get familiar with neutral spine, core engagement and breathing

Core engagement is one of the trickiest things for beginners to get right. Different teachers might explain it in slightly different ways, so Marsh advises not to overthink it at first.

The idea is to gently activate your deep abdominal muscles so that they are ready to support your movements. Think lift, not clench. You want your core active, not stiff.

Breathing works hand in hand with this. Pilates uses a rib-expanding breath pattern that lets your body move more freely and helps you feel calmer. Coordinating your breath with your core and spine makes exercises safer and more effective.

But you might not relate to any of that advice until you are actually giving Pilates a go. So, Marsh says when you do step onto the mat, just “Follow your teacher’s guidance and you’ll eventually find what feels right for your own body."

3. Choose clothes that let you move freely

You’ll roll, twist, lift, circle, bend and stretch, so choose clothes that move with you. I’ve learned the hard way that the leggings and sports bras I wear for running aren’t always the best choice here.

Softer, stretchier fabrics feel far more comfortable. Avoid anything that digs in or rides up. A top you can tuck in helps during movements where your body inverts, and some studios may ask you to wear grippy socks and tie your hair back.

Marsh says comfort matters more than most beginners realize. “Wear something that lets you move freely so you can focus on the exercises instead of adjusting your outfit,” she says. “You want to feel secure, supported and able to breathe, especially when the movements get more challenging.”

4. No pressure, it’s a practice

Pilates was originally called Contrology, so the aim isn’t to hold a pretty pose for Instagram. It is all about controlled, continuous movement. You’ll flow from one exercise to the next, so drop any expectation of perfection.

Marsh says that Pilates should feel mindful and intentional rather than stiff or static. She wants anyone trying it out for the first time to know that they are learning a skill, not passing a performance exam.

5. Everyone starts as a beginner

If your class offers beginner, intermediate and advanced options, choose the one that actually fits your level. No one earns a medal for jumping into the deep end. Pilates skills build gradually with repetition and body awareness, so permit yourself to take the beginner path. You will progress much faster with good foundations than with ego-driven shortcuts.

Marsh adds, “The most important thing is consistency and listening to your body. Everyone moves at their own pace, and there is no shame in starting with the basics. Celebrate small wins along the way. Even mastering a single movement correctly is progress.”

More from Tom's Guide

• Try this easy 5-move standing core workout if you want strength without getting on the floor
• This workout skips sit-ups and crunches: Here's a trainer's 4-move routine for building a stronger core over 50
• Forget running — try this 15-minute walking workout that’s low-impact but surprisingly powerful for your metabolism

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