5 Beginner Pilates Mat Exercises | At-Home
Beginner Pilates Mat Exercises for Strength
If you’re new to Pilates and looking for a simple workout you can do at home, these beginner Pilates mat exercises are a great place to start.
Pilates can help build core strength, improve balance and mobility, and develop better body awareness. You don’t need lots of equipment either — a comfortable exercise mat and a little space are enough to get started.
I’m in my 50s and love Pilates for helping me feel stronger, more mobile, and confident in everyday movement. The key is to start at your own pace, focus on good technique, and gradually build your strength over time.
5 Beginner Pilates Exercises for at Home Workout
Bridges: Lie on your back with your knees bent and feet about hip-width apart. Gently engage your core and press through your feet as you slowly lift your hips. Squeeze your glutes at the top without over-arching your lower back, then slowly lower back to the mat. Repeat at a comfortable pace while breathing naturally.
Tabletop Twists: Lie on your back with your knees bent and lifted into a tabletop position. Gently engage your core, then slowly lower your knees to one side while keeping your shoulders relaxed on the mat. Return to the centre with control and repeat on the other side. Keep the movement small and comfortable, especially if you’re new to Pilates.
Prone Body Lifts (Supermans): Lie on your stomach with your legs comfortably extended behind you. Place your hands beside your head or keep your arms relaxed by your sides. Gently engage your core and back muscles, then slowly lift your chest a small distance from the mat. Keep your neck long and your gaze down rather than lifting your head too high. Lower back down with control and repeat at a comfortable pace.
Clams: Lie on your side with your knees bent and your legs stacked. Keep your feet together as you gently lift your top knee, without rolling your hips backwards. Slowly lower the knee with control and repeat. This beginner Pilates exercise helps strengthen the muscles around your hips and glutes, which are important for stability and everyday movement.
Side-lying Leg Lifts: Lie on your side with your legs extended and stacked. Gently engage your core and keep your hips steady as you slowly lift your top leg. Lower it back down with control and repeat. Keep the movement comfortable and avoid letting your body roll forward or backwards. This exercise helps strengthen the hips and outer thighs while also encouraging core stability.
Benefits of Pilates for Beginners
Pilates is a gentle, adaptable form of exercise that can help improve strength, mobility, balance, and body awareness. For beginners, the focus is less about doing complicated movements and more about learning good technique, moving with control, and gradually building confidence.
Builds core strength to support everyday movement
Improves flexibility and mobility
Supports better balance and stability
Strengthens muscles throughout the body
Encourages better posture and body awareness
Low-impact and easy to adapt to different fitness levels
Helps build confidence as your strength and technique improve
As we age, staying active can help us maintain strength, mobility, and confidence in everyday life. Pilates is a low-impact form of exercise that can be adapted to suit different abilities and fitness levels, making it a great option for many beginners and older adults. Start gently, listen to your body, and choose movements that feel comfortable for you.
Remember: Start with just a few repetitions of each exercise and gradually increase as you become stronger and more confident. Focus on slow, controlled movement rather than trying to do too much too soon. If an exercise causes pain or doesn’t feel right for your body, stop and choose a more comfortable option.
More Beginner-Friendly Workouts to Try
Once you feel comfortable with these beginner Pilates mat exercises, you might like to try one of these gentle workouts next:
Full Body Resistance band workout
New to Pilates? Visit my Pilates for Beginners page for more guidance on getting started, what to expect, and beginner-friendly Pilates classes.
Try Kevala Health’s online Pilates class for a 7-day free trial of unlimited classes. Or come to a Russell Island Pilates class.
Pilates can be a wonderful way to build strength, improve mobility, and feel more confident in your body. Whether you’re completely new to exercise or simply looking for a gentle way to move more, start at your own pace and enjoy the process of becoming stronger over time.
Watch Jodie’s Pilates video on variations of the bridge.
Disclaimer
Kevala Health recommends that you consult your Doctor regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos.
