Beginner Pilates Exercises

This list of beginner exercises is designed help you build familiarity with the basic Pilates mat exercises. These exercises develop the core strength, stability, and flexibility that Pilates is famous for.

To help you build a balanced routine, I have noted the muscular focus for each exercise. Please keep in mind that all Pilates exercises engage the core abdominal muscles.

Pilates exercises can be modified to address special needs. There are modification notes in the full instructions for each exercise.
You may want to review the Pilates Fundamentals and the Pilates Exercise Modification Tips.

Pilates Warm-Up Exercises

View Full-Size courtesy of Peak Pilates The warm-up exercises are very important in teaching the foundations of Pilates movement. They also prepare the body for safely executing more challenging exercises later. I suggest that you choose at least two or three to begin each Pilates routine you do. Go to the Warm-Up Exercises

Chest Lift

View Full-Size by Peter Kramer, courtesy of Kolesar Studios Muscular focus: abdominals--especially upper abs Tips: This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down. Get the Full Instructions

The Hundred

View Full-Size courtesy of Peak Pilates Muscular focus: abdominals, breathing Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck. Get the Full Instructions

The Roll Up

View Full-Size (c)2006 Marguerite Ogle Muscular focus: abdominals Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat. Get the Full Instructions

One Leg Circle

View Full-Size courtesy of Peak Pilates Muscular focus: abdominals, thighs, hip flexors Tips: The abdominals keep the pelvis stable as the leg moves. No rocking and rolling! Get the Full Instructions

Rolling Like a Ball

View Full-Size by Peter Kramer, courtesy of Kolesar Studios Muscular focus: abdominals Tips: Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by throwing the upper body back. Get the Full Instructions

Open Leg Balance

View Full-Size courtesy of Kolesar Studios Muscular focus: abdominals, hamstring stretch Tips: Use you abdominals to control the pose. Try not to pull on your legs for balance. Get the Full Instructions

The Side Kick Series

View Full-Size photo: Peter Kramer, courtesy of Kolesar Studios Muscular focus: abdominals, all thigh muscles--especially inner thigh Tips: The ribs should stay lifted throughout each exercise. Do not let them sink to the mat. Get the Full Instructions

Front Support/Plank

View Full-Size courtesy of Peak Pilates Muscular focus: back extensors, abdominals, shoulders, arms Tips: Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the sit bones together, the exercise will be easier. Get the Full Instructions

Saw

View Full-Size (c)2006, Marguerite Ogle Muscular focus: hamstrings, inner thigh, oblique abdominals, back stretch Tips: Keep your hips anchored and level as you turn to the side. Extend energy through the back arm even as you reach forward. Get the Full Instructions