Curious About Pilates But Unsure How to Start? Try These 6 Foundational Moves

Pilates exercises have a strong emphasis on precision, form, and control, so it's understandable that they can seem intimidating to beginners. But practicing them comes with unique benefits you don’t get from many other types of workouts. “It’s a way to strengthen yourself from the inside out,” Peloton instructor Kristin McGee says. “I think of it as working in instead of working out.”

The barrier to entry is also relatively low for beginners, as you can get started with little to no equipment. So to help ease you into your Pilates practice, we asked experts to share their knowledge, including tips on how to do six beginner-friendly exercises at home.

What Is Pilates?

Pilates is a form of strength training featuring steady, controlled movements that incorporate your full body but focus on your core (aka the major muscles that move, stabilize, and support your spine). While many classic ab exercises, like crunches, work in a limited plane of motion, Pilates takes a 360-degree approach to strength training, targeting your core from every angle. “We’re used to working more superficial muscles,” Kristin says. “The muscles we work in Pilates are deep core muscles, the muscles connected with the diaphragm and our breathing.”

Aligning your breath with your movements is an extremely important part of Pilates, which is one of the reasons Anabelen Aranton, a physical therapist and certified Pilates instructor at Texoma Medical Center in Texas, suggests this form of exercise to many of her patients. “Many of my patients tend to hold their breath during other types of exercise, which puts pressure on the spine and pelvic floor,” she explains. “In Pilates, as you move your body, you move your breath, which helps calm the body and decreases pain and discomfort.”

This method of movement may seem like it’s suddenly everywhere (and it is), but it’s by no means new—in fact, German boxer and gymnast Joseph Pilates brought it to New York City in the 1920s. Since then, its proven benefits have made it appealing to a wide range of people, from competitive athletes looking to prevent injury to beginners seeking decreased stiffness. “You can modify all the movements to meet you where you are in terms of strength, mobility, and flexibility,” Aranton says.

The Benefits of Pilates

A regular Pilates routine comes with a variety of physical and mental health benefits, including the following: 

How to Do Pilates: Exercises for Beginners 

There are several forms of Pilates (classical, contemporary, and reformer—to name a few), but mat Pilates is one of the best, most accessible options for beginners looking to do at-home workouts.

“Mat Pilates uses your body weight to build strength,” Aranton says. Its emphasis on proper alignment and deep core activation make it the perfect way to learn and practice Pilates fundamentals. Here are six foundational mat exercises to try.

1. Hundreds

This Pilates staple is challenging but accessible for beginners. “There are a lot of ways to make it easier,” Kristin says. “Some people feel a strain in the neck, in which case you can place your head on a yoga block or place one hand behind your head, alternating hands every 10 counts.” 

Muscles worked: Deep core muscles, Obliques

2. Roll Up

“This is great because it can prevent the back strains people get from everyday movement. It really focuses on that deeper layer of abdominal muscles,” Kristin says. 

Muscles worked: Core muscles, Spine, Hamstrings

3. Single-Leg Circles

“These teach you how to circle your leg independently of letting your hips rock,” Kristin says. Practice keeping your trunk stable during this exercise to engage your deep core. “Imagine you’re using your core to move the leg," she instructs.

Muscles worked: Deep core muscles, Hip flexors, Inner and outer thighs

4. Bridge

Bridges are a great way to target your glutes, which help stabilize your hips, legs, core, and low back muscles. As you do them, be sure to keep your pelvis neutral and your core engaged, Aranton says.

Muscles worked: Deep Core, Hips, and Pelvic Floor

5. Dead Bug

Dead Bug is a straightforward exercise that promotes spine stabilization and strengthens your core. If it feels too challenging, you can modify it by slightly bending your knees or abstaining from lowering your legs too far toward the ground. Looking for more of a challenge? You can also build heat by lifting your head, neck, and shoulders off the floor. 

Muscles worked: Core, Hip flexors, and Pelvic floor

6. Heel Taps

Heel taps are one of the most popular mat Pilates exercises, and this modifiable move is excellent for beginners. If you want to take things up a notch, speed up your movements and elongate your leg farther before tapping your heel.

Muscles stretched: Deep core, Hips

How Often Should You Do Pilates?

Two to three Pilates sessions per week is a great goal, especially for a beginner who wants to establish a consistent routine, Kristin says. “The workouts don’t have to be super long. Just 20 to 30 minutes is wonderful,” she adds. When you’re getting started, focus on your workouts’ quality rather than their duration.

Some Pilates enthusiasts practice almost daily, which Kristin says is OK. “Our abs are endurance muscles, so you can work them on the regular, even six days a week,” she explains. Since we engage our core muscles to some degree during most daily activities, they’re adapted to frequent use and recovery. However, you should still build time into your routine for rest and recovery.

What's the Difference Between Yoga and Pilates?

Yoga and Pilates are two low-impact types of movement that have clear similarities: Both focus on breathing, building body awareness, strengthening muscles, and stretching. While yoga and Pilates can both enhance your fitness level and mindfulness, their origins are very different. 

Yoga has its roots in ancient Indian spiritual practices. The physical movements are part of a larger system that ties into philosophy and meditation. Pilates is a newer method of movement that was developed in the last century. It's fitness-first and focuses mainly on the physical body (although, as we mentioned, it can have mental health benefits too). 

Different as yoga and Pilates may be, you don’t have to choose one or the other. Many people get a lot out of practicing both, and you can easily find a way to fit them both into your routine.

Can You Do Pilates While Pregnant?

In most cases, gentle Pilates is safe to do during pregnancy and can even benefit pregnant people when practiced safely, according to the American College of Obstetricians and Gynecologists. “The focus on pelvic floor engagement, stability, alignment, and controlled breathing can help you stay connected to your body, even as it’s changing by the day,” Kristin explains. 

Plus, strengthening deep core muscles supports your spine, which helps minimize the aches and pains that can come with pregnancy. Kristin recommends listening to your body and talking with your doctor about any concerns before jumping into Pilates (or any form of exercise) while pregnant.

How to Do Pilates at Home: Try These Simple Routines 

If you want to work out alongside Kristin or another Peloton instructor, there’s a wide variety of Pilates classes available in the Peloton App. Depending on how much time you have, these three are especially great for beginners:

Whether you make Pilates a pillar of your fitness routine or practice it alongside another type of movement, you’ll likely find it’s worth your time and energy. As Kristin says, “Pilates is a hidden gem and very complementary to anything else you do."