Pilates for Beginners: where you should start and what to expect

Hearing the word “Pilates” and not sure what it’s about or where to begin? Pilates is becoming slowly more and more popular so read on to find out how you can join in on the fun.

What is Pilates?

Pilates is a form of exercise that incorporates low impact movements to help strengthen the whole body, particularly the core, as well as improve other aspects of movement such as mobility, flexibility, balance, and coordination. Pilates is suitable for everyone and can be a great option for people with conditions or injuries such as back pain, joint stiffness or pregnancy.

Pilates can be performed on just a mat at home, or we can use specialised Pilates equipment to add fun variations to the exercises, such as the Reformer, Trapeze Table / Cadillac and Wunda Chair.

What can I start with?

Finding the right Pilates exercise and intensity to begin with can be difficult as this can vary depending on factors such as your exercise background, age, general health and whether you have any conditions or injuries. Below are three examples of beginner mat-based Pilates exercises you can try at home:


Glute Bridge

Bird Dog

Pilates Classes

Ready to move on from the exercises above or not sure if your technique is correct? Another great way to progress with Pilates is joining a class. In a class, you have the opportunity to be exposed to a variety of Pilates exercises suited to your level, maintain consistency with your exercise sessions, and it is also a great way to meet people who are also on their Pilates journey.

Additionally, classes at UniquePhysio are guided by our expert exercise physiologists and physiotherapist, who are well equipped in tailoring the program to suit your specific needs and goals. Our classes are based on specialised Pilates equipment – the Reformer and Trapeze Table – which allows for a wide range of ways we can progress or modify your exercises.

What should I expect when starting Pilates?

Regardless of whether you’re starting or returning to Pilates, you may feel some muscle soreness in the few days after trying your first session. This is expected and is a sign that you have worked your body hard! This sensation will typically lessen with more sessions as your body becomes accustomed to the new movements.

When you’ve made that first step into Pilates, it is generally recommended to practice these movements 3-4 times per week. This can be either in Pilates classes, Pilates exercises at home, or a combination of both. Eventually we can start to see improvements in strength, movement, stability, etc. (The timeframes for this can vary from person to person).

What should I bring to my first UniquePhysio Pilates session?

All you need to bring for a class at UniquePhysio is yourself and comfortable exercise clothing. For Pilates classes, we also recommend non-slip (Pilates) socks or at least regular socks, which can make it more comfortable using the Pilates equipment. Bringing a water bottle and towel is another great option, but don’t stress if you forget as these are available on site.

Are you someone who prefers a ladies’ only environment? Not to worry as we also have women-only class options available. These classes are run by our female exercise physiologists and physiotherapists with room dividers for extra privacy.

Interested in starting Pilates with UniquePhysio or wanting some guidance on where to begin? Book with us today!

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