Want to Start Pilates? Try These 5 Moves First!

There’s no denying that Pilates has become a very popular form of exercise. More and more people—both women and men—are taking up Pilates.

Pilates focuses on improving posture, breathing, and burning calories. Many people with skeletal conditions are advised to start practicing Pilates.

Pilates movements may appear similar to yoga movements, but they have different focuses.

If you’re just starting out with Pilates, you can try the following 5 beginner-friendly Pilates exercises that you can do right at home!

Oh, and don’t forget to get a Pilates mat first, so your back and abdomen are protected and free from injury.

1. All Four

This exercise is great for maintaining flexibility, improving spinal alignment, and enhancing balance. The steps are quite simple:

• Starting Position: Start on all fours. Make sure your hands and knees are aligned with your shoulders and hips.
• Basic Movement: Extend one leg straight back as far as possible, then bring it back. Repeat this movement, alternating legs.
• Advanced (Optional): Once you’re comfortable with this, increase the challenge by raising the opposite arm forward at the same time as you straighten your leg.

2. Leg Cirle

Leg circles are great for strengthening the muscles in your hips and legs. They target your lower body and improve your balance.

Leg circle exercises include:

• Lie down: Lie on your back with your arms outstretched in a ‘T’ shape (palms facing up).
• Lift Your Leg: Keep one leg straight on the mat, and lift the other leg straight up.
• Circle (Inhale): Inhale, and begin to circle your raised leg.
• Control: Make sure the pelvis does not move (remains stable).
• Finish (Exhale): Exhale as you complete the circle.
• Switch Legs: Repeat steps 3–5 with the other leg.

3. Pelvic Curl

The pelvic curl is an exercise that targets the core, back, and thigh muscles. Here’s how to do it:

• Starting Position: Lie on your back on the mat. Bend your knees, keeping a small gap between your knees and heels. Keep your arms straight at your sides, facing your feet.
• Pelvic Lift (Inhale): Lift your pelvis upward as you inhale. Feel your lower back lighten.
• Lift Your Back: Continue to lift your hips and back, engaging your abdominal and gluteal muscles, until your body forms a straight line from your shoulders to your knees.
• Stability: Maintain stability by controlling your breathing.
• Lower (Exhale): Exhale slowly as you lower your back. Make sure to lower your spine one vertebra at a time, starting from the sternum down to the pelvis, back onto the mat.

4. Swan Prep

Swan Prep is perfect for those of you who want to restore your posture and strengthen your spine!

• Starting Position: Lie on your stomach (face down), with your hands placed under your shoulders.
• Chest Lift: Inhale, then lift your chest upward using your back muscles (do not push with your hands).
• Next: Lower your body slowly.

5. Plank (with breath control)

The plank is considered the most effective exercise for strengthening core muscles and improving balance.

However, people sometimes overlook another important aspect: proper breathing during the plank. Here are the steps:

• Starting Position: Get into a push-up position. 
• Body Posture: Keep your entire body straight and taut, from head to heel.
• Hold: Hold this position while breathing slowly and deeply.

The exercises above are ideal for beginners before they start attending Pilates classes. Plus, they can be done without any equipment!