Beginner Pilates: 5 Best Exercises

Kevala Health Pilates Bridge exercise for beginners

Beginner Pilates: 5 Best Exercises to Get You Started

Starting Pilates can feel a little intimidating—especially if you’re brand new. But the good news is you don’t need to be flexible, strong, or experienced to begin. Pilates is all about learning control, building strength gradually, and moving at your own pace.

Pilates is often considered a gentle (and effective) workout option, and it’s especially helpful for strengthening your core and supporting your back. Many people find it a great way to feel more “put together” physically—more stable, more coordinated, and more comfortable in everyday movement.

You don’t need much to get started—just a mat. As you build confidence, you can add small helpers like resistance bands or a Pilates ball if you want a bit more challenge.

Pilates vs Yoga (Quick + simple)

Both Pilates and yoga can include breathing, stretching, and mindfulness. The main difference is that Pilates usually focuses more on core engagement and controlled movement, while yoga often leans more toward flexibility and longer holds.

If you’ve tried Pilates before and noticed it felt slower than you expected, that’s a good thing. The slower pace helps you learn what your body is doing—so you’re not just moving, you’re strengthening the right muscles.

The most important thing: core engagement ❤️

Before you rush into any exercise, it helps to understand what “core engagement” means in Pilates.

In general, you’ll focus on two things:

• Gently draw your belly button in toward your spine
• Lightly engage your pelvic floor (the area around the perineum)

If that sounds new, a simple way to imagine it is: “support your core the way you would if you were gently slowing your urine flow,” while still breathing and moving with control.


5 Benefits of Pilates for Beginners

1. Stronger core – You’ll start building support from the inside out, not just working on the “surface” muscles.
2. Better back support – When your core and hips work together well, your back often feels more comfortable.
3. Improved posture – Over time, you may find yourself standing a little taller and moving a little easier.
4. Gentle toning + overall strength – Pilates can help you feel stronger and more toned with consistent practice.
5. Better coordination – You’ll improve how you coordinate your breathing with movement—which can make exercise feel more natural.


5 Best Beginner Pilates Mat Exercises (Home-Friendly)

These exercises are floor-based and great for starting at home. As always, listen to your body—if anything feels sharp, painful, or wrong, stop and adjust.

1) Bridges

Lie on your back with knees bent and feet about hip-width apart.
Engage your core, then slowly lift your hips off the floor. Hold for a moment, breathe, and lower down slowly with control.

Optional: If you feel comfortable, you can lift and lower at a steady pace.

2) Tabletop Twists

Start lying on your back with knees bent. Exhale and slowly guide your knees to one side. Pause, then return to center.

Then you can transition into knee rolls with feet slightly hovering (only if it feels good for your back).

Tip: Don’t force the twist—your range will improve with time.

3) Clams

Lie on your side with both knees bent. Keep your top hip still, then lift only your top leg—like opening a clam. Squeeze your side glute/hip muscles as you lift, then lower slowly.

Aim for 10–20 reps per side.

4) Half Forearm Plank

Place your forearms down (under your shoulders). Keep your legs together and engage your core. Lift your upper body off the floor and hold.

Start with 5–10 seconds, then build gradually. When you’re ready, you can lift your knees for a more advanced version.

5) Swims

Lie on your stomach with legs together and arms reaching forward (or positioned in a way that feels comfortable for your shoulders/neck).

Lift your legs gently off the floor and move slowly—like you’re swimming—coordinating your arms and legs.


How often should you practice?

If you’re not dealing with injuries, a great place to start is 2–3 times per week. Even short sessions add up—consistency matters more than intensity.

If you have any medical concerns, it’s always a good idea to check with a doctor or qualified professional before starting.

Learn more beginner Pilates exercises in Kevala Health’s live online Pilates classes with 7-day free trial.

View our live online Pilates timetable to get started today!