Pilates basics for beginners: what you need to know...

CapeTalk and 702's Africa Melane speaks to fitness coach Kelly Smith.

Listen below:

Pilates exercises focus on lengthening and stretching muscles, leading to increased range of motion, flexibility, and strength training.

Typically, Pilates can be done on a reformer apparatus or mat, depending on your goal and fitness level.

Reformer and mat Pilates offer distinct workout experiences.

Reformer Pilates utilises a specialised machine with springs for resistance, while mat Pilates relies on bodyweight and controlled movements.

Reformer Pilates can provide a more intense workout with greater resistance and is often preferred for targeted muscle work and advanced techniques.

Mat Pilates is more accessible, especially for beginners, and focuses on core strength and body awareness. 

Pilates activates every muscle in the body and is ideal for every person and fitness level, says Smith.

For beginners, "Pilates uses every muscle you didn't know you had, so you'll be fine during the class, but the next day you'll be humbly introduced to muscles you didn't know you had," says Smith.

"There are lots of ways to improve your fitness level in a very humbling way... take it slow and go to an in-person, qualified instructor to make sure they're checking your form correctly as well as making sure they can help you with your breathing technique, and help you through the class to help you activate every muscle."

- Kelly Smith, Fitness Coach

Smith says keep going and be consistent; don't give up.

"The beginning is hard, but you've got to push through the pain to get through it and see the benefits of it. Have patience with yourself. Pilates is a slow movement workout, and it takes time to get there; all you need is to be consistent, that's about it."

- Kelly Smith, Fitness Coach

Smith highly recommends adding Pilates to your workout, even if you're doing other sports activities, because it's 'the fundamental foundation of what you need for all your other exercising purposes'.

"It's such an amazing thing because you can use it to improve any other spot or gyming activity that you're doing as well... it builds better physical performance and reduces injury risk..."

- Kelly Smith, Fitness Coach

Scroll up to the audio player to listen to the full conversation.