A Low-Impact Workout for a Stronger, Healthier You

Pilates has long been a staple of the fitness world, and for good reason. This low-impact strength workout targets core strength and stability, while also improving flexibility, posture, and overall strength. Lanae Rhodes, a certified Pilates instructor at SLT in New York City and a NASM-certified personal trainer, explains that Pilates is accessible to anyone, anywhere, and can be done with or without equipment.

“The beauty of Pilates lies in its ability to be tailored to individual needs and fitness levels,” Rhodes says. “Whether you’re a beginner or an experienced athlete, Pilates can be adapted to suit your goals and abilities.” The foundation of Pilates is rooted in bodyweight exercises done on a mat, with a focus on developing core strength. A strong midsection is associated with decreased back pain and overall better health, making Pilates a particularly therapeutic workout.

“Having strong core muscles helps to support and stabilize the spine, which helps with overall posture and reduced back pain,” Rhodes explains. “It also improves balance and coordination, which can reduce the risk of injury and improve overall athletic performance.” Regular Pilates practice can also lead to increased energy levels, improved sleep quality, and a reduced risk of chronic diseases such as heart disease and diabetes.

For those new to Pilates, it’s essential to come into a workout with an open mind. Depending on flexibility and lifestyle, some moves may feel slightly uncomfortable, but with practice, they will become more natural. Rhodes recommends scaling back or holding poses for a shorter amount of time as needed. “The key is to listen to your body and honor its limitations,” she says. “With patience and consistency, you’ll be able to push yourself further and achieve your goals.”

A 15-minute beginner Pilates workout is a great place to start. This mat-based workout, led by Rhodes, targets core strength and stability, while also giving a full-body workout. The exercises include the Standing Roll Down, Bird Dog, Half Roll Back, Bridge With Marches, Hundred, Side Lying Series Leg Lift, Side Lying Series Leg Extension, Side Lying Series Kick, Quadruped Series Donkey Kick, Quadruped Series Leg Extension, Spinal Extension, Side Plank, and Forearm Plank.

Each exercise is designed to challenge the body in different ways, from improving mobility and posture to building abdominal strength and working on healthy movement for the spine. For example, the Standing Roll Down is a great stretch for the neck, spine, and hamstrings, while the Bird Dog is a nearly full-body exercise that challenges balance and stability. The Hundred, on the other hand, is a classic Pilates move that ignites the deepest layer of abs, while testing stability, control, and precision.

By incorporating Pilates into your workout routine, you can expect to feel a strong burn through the glutes, hips, thighs, abdominal muscles, and obliques. With regular practice, you’ll be on your way to a stronger, healthier you. “Pilates is a journey, not a destination,” Rhodes says. “It’s about cultivating awareness, strength, and flexibility, and enjoying the process along the way.”