{"id":605214,"date":"2026-04-25T07:45:18","date_gmt":"2026-04-25T07:45:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/605214\/"},"modified":"2026-04-25T07:45:18","modified_gmt":"2026-04-25T07:45:18","slug":"all-you-need-is-three-minutes-and-this-beginner-routine-to-start-enjoying-the-benefits-of-pilates-according-to-a-certified-instructor","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/605214\/","title":{"rendered":"All you need is three minutes and this beginner routine to start enjoying the benefits of Pilates, according to a certified instructor"},"content":{"rendered":"

Want to try Pilates but don\u2019t know where to start? Start here, says certified Pilates teacher Evia Valeniece<\/a>.<\/p>\n

The BetterMe<\/a> instructor created this three-move routine to introduce newcomers to this century-old discipline.<\/p>\n

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\u201cIt\u2019s perfect for home workouts. It\u2019s beginner friendly, it\u2019s quick and because it is low impact and doesn\u2019t involve heavy weights, I believe you can do it every day to promote good posture and general wellbeing,\u201d Valeniece tells Fit&Well.<\/p>\n

Article continues below <\/p>\n

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Her three-minute sequence combines classical and contemporary Pilates exercises to target your legs, glutes and deep core muscles, which Valeniece says are vital for everyday activities.<\/p>\n

It will also help improve coordination, balance and train the mind-muscle connection that is so integral to Pilates, she adds, pointing to the leg lift as an example.<\/p>\n

\u201cYour whole body is completely neutral. It\u2019s not moving. It\u2019s not shifting because you are using your deep core muscles to hold yourself still,\u201d she explains.<\/p>\n

\u201cOnly your leg is moving and you\u2019re learning how to target that specific area. That helps in other activities and sports. It helps you perform exercises with better posture and more intention.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Most of all, Valeniece says that this Pilates sequence should feel manageable.<\/p>\n

\u201cMy goal is always to encourage people to at least start somewhere,\u201d she says.<\/p>\n

\u201cMany people are discouraged by long workouts or complicated exercises. I try to always keep it short and simple at the beginning. I really don’t want to scare you off.<\/p>\n

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\u201cStarting is always the hardest part. Through repetition you\u2019ll start to feel improved posture, improved muscle activation and you’ll get hooked on that and want to continue.\u201d<\/p>\n

How to do the beginner Pilates workout<\/p>\n

Rather than aiming for a set number of reps, move slowly and focus on performing rep each with good form for the full minute.<\/p>\n

\u201cPerforming this workout for time\u2014as in one minute per exercise\u2014rather than reps, will teach control and reinforce the mind-muscle connection,\u201d says Valeniece.<\/p>\n

As you get stronger, you can repeat this circuit two or three times but if you\u2019re a complete beginner, once is plenty and will keep you feeling fresh enough to try it again tomorrow.<\/p>\n

Watch the video in Instagram post above to see Valeniece demonstrate the three exercises, then read on for step-by-step instructions.<\/p>\n

1. Toe tap<\/p>\n

Time: 1min<\/p>\n

Lie on your back and engage your core<\/a>, gently pressing your lower back into the floor.Raise your head and place your hands by your temples or behind your head.Raise your knees so they are directly above your hips and bent to 90\u00b0, so your shins are parallel to the floor.Keeping your hips stable and a 90\u00b0 bend in your knees throughout, lower one leg to tap your foot on the floor.Reverse the movement, then repeat on the other leg.Continue, alternating sides with each rep.<\/p>\n

Valeniece says: \u201cA classical Pilates exercise, toe taps promote core stability and target the deep core muscles that are often missed with basic abs movements.\u201d<\/p>\n

2. Leg lift<\/p>\n

Time: 30sec each side<\/p>\n

Lie on your left side, resting on your left forearm, with your left elbow under your shoulder, and your right hand on your right hip.Bend your left leg and keep your right leg extended.Raise your right leg, initiating the movement from your hip.Lower it with control back to the start.Switch sides after 30 seconds.<\/p>\n

Valeniece says: \u201cLeg lifts on each side will challenge unilateral glute strength to address imbalances while also targeting the core to maintain a correct posture with your torso.\u201d<\/p>\n

3. Bridge march<\/p>\n

Time: 1min<\/p>\n

Lie on your back with your knees bent, feet flat on the floor and arms by your sides.Engage your core, then raise your hips until your shoulders, hips and knees form a straight line.Hold this position while you lift and lower one leg at a time, keeping your hips stable throughout.<\/p>\n

Valeniece says: \u201cA twist on the classic pelvic bridge exercise, these marches help improve coordination and balance at the same time as strengthening your legs and glutes.\u201d<\/p>\n