The best Pilates exercises for beginners

Pilates is a gentle yet incredibly effective full-body workout. It helps you strengthen your core, improve your posture, and release tension. Especially for beginners, Pilates offers an ideal introduction to a more conscious awareness of your body – completely without pressure to perform.

What you should know before starting

Before you begin the exercises, you should note the following:

  • Breathing: Breathe in and out consciously. Pilates breathing helps you to concentrate and to control your muscles effectively.

  • Posture: Make sure you stay stable and centered. Control over your movements is key.

  • Consistency beats intensity: Even 2-3 sessions per week can bring visible results.

1 Hundred

This classic Pilates exercise activates your abdominal muscles and gets your circulation going.

Here's how:

  • Lie on your back and raise your legs to a 90-degree angle.

  • Lift your head and shoulders slightly, and extend your arms alongside your body.

  • Take 5 short breaths in and 5 short breaths out while moving your arms up and down.

  • Repeat this for 10 rounds = 100 breaths.

Tip: Beginners can keep their legs on the ground or only lift them slightly.

2. Single Leg Stretch

Ideal for core stability and coordinated breathing.

Here's how:

  • Starting position: Lying on your back, legs in table position.

  • Lift your head and shoulders slightly.

  • Pull one knee towards your chest while keeping the other leg extended in the air.

  • Change in rhythm with your breathing.

Avoid mistakes: Don't pull your chin towards your chest – keep your neck long.

3. Bridge (Pelvic Curl / Shoulder Bridge)

This exercise strengthens the back, buttocks, and thighs.

Here's how:

  • Lie on your back with your feet hip-width apart.

  • Roll the pelvis upwards, vertebra by vertebra.

  • Hold the position briefly, then roll away slowly.

Extra tip: Consciously activate your gluteal muscles – don't arch your back.

4. Roll Up

Strengthens the abdominal muscles and improves the flexibility of the spine.

Here's how:

  • Lie flat on your back, legs stretched out, arms above your head.

  • Slowly roll upwards, vertebra by vertebra, and bend over your legs.

  • Slowly roll back down.

Variation: For beginners, start with bent knees or bring arms forward instead of overhead.

5. Quadruped position with opposite arm and leg reach

Perfect for balance, stability and back strengthening.

Here's how:

  • Get into a quadruped position.

  • Raise your right arm and left leg simultaneously.

  • Hold briefly, then switch sides.

Tip: Keep your abdominal muscles active and avoid sagging in your back.

How often should I practice?

For visible results, experts recommend 2-3 Pilates sessions per week , each lasting 20-30 minutes. The quality of the movement is important, not the number of repetitions.

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Conclusion

Pilates is a great way to start a more conscious, mindful workout – especially for beginners. With simple exercises, regular practice, and a little patience, you'll quickly see progress. Start today – your body will thank you!

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