obese exercise on a mat
Workouts

If you are obese, exercise can be intimidating, and exercise classes really intimidating. But Pilates for obese beginners can help you get stronger and is a significant step on your fitness journey.

Pilates for obese beginners

Pilates exercises are well-suited for people who are overweight. And has so many benefits.

Pilates is a great low-impact exercise that builds muscle tone, reduces belly fat, increases core strength, and builds lean muscle to improve body composition and the mind-body connection. Pilates workouts are one of the greatest forms of exercise for larger bodies as well. Obese people can do wall pilates or other adaptations in pilates classes to protect their lower back and start working toward a healthy lifestyle.

Try an exercise class with a Pilates instructor that can help students get the best results. Or try some of these exercises here for an effective workout. 

Benefits of Pilates for Obese workouts

Doing Pilates regularly can:

  • Improve alignment
  • Relieve stress on joints
  • Increase strength
  • Improve coordination
  • Increase flexibility
  • Improve range of motion
  • Build muscle
  • Improve balance
  • Reduce back pain
  • Reduced inches, especially around your waist

Pilates is low-impact and you don’t need cardiovascular fitness to get started. You may have to adjust your workout to fit your needs and abilities, but it’s a great place to start with some gentle walking to start increasing your fitness level. And don’t forget to make sure you are using proper form to reduce the risk of injury and get the most from each movement.

You can do pilates on a mat but you can also do chair Pilates which can help if your mobility is low starting out. Its best to talk with a certified instructor or personal trainer to find out the best way for you to start and what is safe for your body. Don’t be afraid to go to a gym for guidance. That’s what they are other for and they can offer you support as you move along in your fitness.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

When getting started in Pilates, you will learn how to hold in your abdominal muscles. This is a big part of correcting your alignment. Slouching can allow your body to be out of line, but extra weight also pushed the body out of alignment so this will help your body to begin healing.

Since Pilates uses body weight, you may have to modify the movements until you are able to hold your own body weight. That’s okay, just keep going.

Overweight students will see improvement in upper and lower body strength, stronger hip flexors and core muscles, better mental health, better posture, help with weight management, and more. So give Pilates a try!

rolling up a yoga mat

Gentle pilates

You can start with these:

  • Warm up exercises to get your muscles ready for exercise.
  • Lie on your back with arms straight at your sides. Bend your knees at a 45 degree angle. Lift your head and shoulders with your abs and pulse your arms up and down. Work your way up to 100 times.
  • Lie face down on the mat with your arms and legs straight out. Raise your right arm and left leg squeezing your glutes. Switch to the opposite side.
  • Lie on your back on a mat with your legs out straight and arms over your head. Roll your arms forward and roll your head and neck off the mat. Bend your knees and roll up as close to sitting as you can get.
  • Lie face down and place your plans flat on the mat beside your chest. Lift the upper body by pressing down on the mat. Go up as far as you can or until your arms are straight. Hold whatever position you can do.
  • Lie on your back with your legs straight and arms at your sides. Lift one leg up and move it in a circle. Reverse the circle. Then do the other leg. Focus on keeping your hips stable and on the floor. Start with small circles and work to widen them.

Remember to mix up your Pilates with cardio. A balanced approach is best for all fitness levels and body types.

Check out our favorite workout gear here:

Doing Pilates for obese beginners in a chair is a great way to strengthen your body without having to lie down. Skip or modify movements that cause pain or are too hard. If you get too tired, stop and try to go longer next time. Safety is the most important factor. Go slowly. Be gentle and pay attention.

chair pilates class

Pilates chair exercises

Here are some videos that show modified pilates in chair movements:

For other chair workouts, check these out:

Check out these beginner tips for your fitness journey:

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