10 Essential Pilates Moves for Beginners

If you're new to Pilates and want to get started, it's important to start with the basic moves. These exercises typically only require a mat and focus on strengthening your core, improving posture, and improving flexibility. This article will guide you through 10 simple yet effective moves that are perfect for beginners.

If you are new to Pilates and want to learn more about the fundamentals, you can read our introductory article What is Pilates? A Complete Guide to the Basics .

1. The Hundred

This exercise is a staple in Pilates. It strengthens the abs and improves controlled breathing.

• How to do it : Lying on your back, raise your legs to 90 degrees and slightly lift your head and shoulders off the floor. Extend your arms parallel to the floor and pump them rapidly while taking deep breaths. Try to do 100 small beats.

2. The Roll-Up

A great exercise for spinal mobility and abdominal strengthening.

• How to do it : Lie on your back with your arms extended overhead. Exhale as you slowly roll your spine forward to touch your toes. Inhale as you return to the starting position, vertebra by vertebra.

3. The Single Leg Stretch

This exercise targets the abs while working on coordination and stability.

• How to do it : Lying on your back, bring one knee toward your chest and extend the other leg toward the ceiling. Alternate legs, gently pulling the knee toward you.

4. The Bridge

This exercise strengthens the back, glutes and hamstrings while improving pelvic stability.

• How to do it : Lie on your back with your knees bent and your feet flat on the floor. Gradually raise your hips toward the ceiling while keeping your core engaged. Hold for a few seconds before lowering back down.

5. The Plank

A classic exercise to strengthen the entire body, especially the abs and shoulders.

• How to do it : Get into a plank position, with your forearms on the floor and your feet slightly apart. Keep your body in a straight line from the crown of your head to your heels, engaging your abs and glutes.

If you're looking for more advanced exercises, you might want to consider Reformer Pilates, which we cover in the article Mat Pilates vs. Reformer Pilates: Which is Right for You?.

6. The Side-Lying Leg Lifts

This exercise targets the hips and glutes while improving lateral balance.

• How to do it : Lie on your side with your legs stacked. Raise your top leg while keeping your core stable. Repeat several times before switching sides.

7. The Saw

A great move to strengthen the obliques and stretch the back.

• How to do it : Sit with your legs apart. Twist your upper body to the right, then bend over to touch your toes with the opposite hand. Return to center and repeat on the other side.

8. The Spine Stretch Forward

This exercise helps to lengthen the spine and improve back flexibility.

• How to do it : Sit with your legs straight out in front of you. Slowly lean forward, stretching your spine without rounding your back, then return to the starting position.

9. The Swan

This exercise is excellent for stretching and strengthening the back.

• How to do it : Lie on your stomach with your arms bent under your shoulders. Gently push with your arms to lift your chest off the floor, while keeping your legs and hips anchored.

10. The Mermaid

A side stretch that helps lengthen the waist and improve spinal mobility.

• How to do it : Sit with your legs bent to the side. Raise one arm above your head and tilt your body to the other side for a gentle stretch. Return to the starting position and switch sides.

Tips for getting started

These 10 Pilates exercises for beginners are perfect for starting to explore the practice because they don't require any complicated equipment. The key to Pilates is precision and focus, so take your time to execute each movement correctly. Be sure to breathe deeply throughout the exercises to maximize their benefits.

Conclusion

Pilates is an incredible practice that allows you to work the body deeply while improving flexibility and posture. These exercises are a great starting point for developing a regular practice. With consistent practice, you will begin to feel an improvement in your strength and overall well-being.

To learn more about the impact of Pilates on mental well-being and stress management, check out our upcoming article on The Mind-Body Connection: How Pilates Improves Mental Well-Being .