Beginner Pilates Exercises: A Simple Guide To Get Started

Most of us have seen those Instagram reels where people in fancy gym attire work out on sophisticated Pilates equipment that we’ve never seen before. They appear quite complex, and someone who’s never worked out before may feel like Pilates is a challenge they can’t undertake.

However, we’re here to break some news – it’s not!

Pilates is relatively easy and gentle for beginners. One can increase the difficulty of these workouts as they like. It all depends on how much you can bear. 

In this article, we delve deeper into Pilates exercises for beginners, so you too can start on this journey. 

What is an effective beginner pilates exercises plan, and what would that look like?

For starters, you won’t need a gym membership to get started. 

We’ve also covered beginner Pilates exercises no equipment you can easily do at home.

Let’s begin!

What Are Effective Beginner Pilates Exercises?

If you’re just starting your fitness journey, Pilates is one of the most accessible and body-friendly ways to build strength and improve overall well-being.

Pilates can improve posture and boost flexibility without leaving you drenched in sweat, unlike after a long run (1). 

Pilates focuses on:

• Controlled movements
• Core engagement
• Mindful breathing

All of this is a recipe for an ideal workout for beginners who want to ease into fitness or recover from inactivity or injury. 

Below, we‘ve rounded up some beginner Pilates exercises at home that you can do right in your lounge or bedroom.

Pelvic Tilt

Steps:

1. Lie on your back with your knees bent and feet flat on the mat.
2. Place your arms at your sides, palms down.
3. Inhale to prepare.
4. As you exhale, gently tilt your pelvis so your lower back presses into the floor.
5. Inhale and return to a neutral spine (a slight natural curve in the lower back).
6. Repeat 8–10 times, moving slowly and with control.

Toe Taps

Steps:

1. Lie on your back and bring your legs into tabletop position (knees bent at 90 degrees).
2. Engage your core to keep your lower back gently anchored to the mat.
3. Inhale to prepare.
4. Exhale as you slowly lower your right foot to tap the floor gently.
5. Inhale to lift the leg back to the tabletop.
6. Repeat with the left foot.
7. Do 10 reps per side, alternating legs.

Single Leg Stretch

Steps:

1. Lie on your back and bring both knees toward your chest.
2. Lift your head, neck, and shoulders off the mat.
3. Hold your right knee with both hands while extending your left leg out at a 45-degree angle.
4. Exhale as you switch legs, pulling your left knee in and extending your right leg out.
5. Continue alternating legs in a smooth, controlled motion.
6. Perform 10 reps per side.

Bridge

Steps:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides, palms facing down.
3. Inhale to prepare.
4. Exhale as you press into your heels and slowly lift your hips toward the ceiling.
5. Pause at the top, keeping your body in a straight line from shoulders to knees.
6. Inhale as you slowly roll your spine back down, one vertebra at a time.
7. Repeat 8–12 times.

These foundational moves may seem simple, but they activate deep stabilizing muscles, improve alignment, and lay the groundwork for more advanced Pilates practice. At times, they could be overwhelming for beginners, but over time, they may be impressed by the precision and breath control that come with regular Pilates exercises.

Read more: 7 Core Pilates Ball Exercises For Your Next Workout

Is Pilates Good For Total Beginners?

Yes, Pilates is an excellent choice for total beginners, provided a medical professional has cleared them for the exercise. The movements are slow, controlled, and relatively easy on the joints. You don’t need any gym equipment or previous experience, just a mat and a bit of space.

A few benefits of Pilates workout for human health can be:

• Improved balance: Balance, coordination, and stability are valuable for everyone. Building these skills is even more critical for older adults, especially those with osteoporosis or a higher risk of falls. Research consistently shows that Pilates helps improve balance and stability in older individuals (2).
• Improved spinal health: Spinal fluid plays a crucial role in maintaining the spine’s health by nourishing and lubricating the discs and vertebrae (3). Moving the spine in different directions helps keep the spinal joints flexible and the surrounding muscles loose and functional.
• Aligns the body: Pilates helps you become more aware of your body’s alignment. It allows you to notice where imbalances or misalignments exist (4).

You can gradually improve your body’s movement and overall well-being by practicing targeted exercises that address your specific needs, such as correcting muscle imbalances or enhancing joint and spinal mobility.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

• Boosts energy: A University of Georgia study found that low-intensity exercise boosted energy levels by 20% in people with fatigue (5). Pilates, a gentle yet effective form of movement, suits anyone feeling drained or overworked and needing a natural energy lift.

Pilates has consistently demonstrated its effectiveness. 

The exercises can be a fruitful addition to your routine, whether you’re a beginner or an experienced exerciser. You can research age and gender specifics to determine a plan that works for you, as Pilates for beginners over 60 may differ from those designed for people in their 20s.

Try it today and feel the difference in your body and mind!

Is Pilates Harder Than Yoga For Beginners?

The exercise plan you choose depends on your goals.

A 2018 study published in the Journal of Exercise Rehabilitation found that Pilates led to greater improvements in core strength and posture compared to yoga over an 8-week period, which may explain why it feels tougher for some beginners (6).

Can You Get In Shape With Just Pilates?

Yes, it is possible to get in shape with Pilates only. The controlled movements in the routine can help you improve your core, back, arms, and legs with minimal stress on your joints.

A study published in the Journal of Sports Medicine and Therapy found that practicing Pilates 3 times a week for 8 weeks helped people improve their muscle tone, posture, and endurance (7). So, yes, Pilates may not be as intense as cardio workouts, but it still burns calories and, when paired with a healthy, nutritious diet, can lead to both strength gains and fat loss. 

An increase in muscle mass can boost your metabolism over time, allowing your body to burn more calories at rest.

If you stay consistent, eat well, and gradually increase your workout level, Pilates alone can help you feel stronger, leaner, and more in control of your body.

How To Start Pilates With No Experience?

Starting Pilates with no experience is easier than you think. 

However, before starting any exercise program, it is essential to consult your healthcare provider to ensure they clear you to exercise. Pilates is typically a low impact form of exercise but it is possible that you may have preexisting conditions that would prevent you from exercising.

Once you get the “ok” from your doctor, follow the steps below to get started with Pilates practice:

1. Choose a quiet space and a mat.
2. Wear comfortable, stretchable clothes.
3. Start with beginner mat Pilates videos.
4. Focus on breathing and slow, controlled movements.
5. Practice 2-3 times a week.
6. Use modifications when needed.
7. Stay consistent and track your progress.

The difference in your psychological and physical health may not be as immediately evident as you think. Still, you should adhere to the routine, and you may notice a gradual positivity taking over you!

BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!

What Are Some Easy Beginner Pilates Exercises?

You should ask a certified trainer about the moves you should start with. 

For your guidance, here are 10 Basic Pilates exercises to consider:

1. Pelvic Tilt
2. Toe Taps
3. The Hundred (Modified)
4. Single Leg Stretch
5. Bridge
6. Leg Circles
7. Spine Stretch Forward
8. Cat-Cow Stretch
9. Arm Reaches (from the tabletop)
10. Wall Roll Down

You don’t need any equipment to perform these exercises. Discover the right moves from a trusted platform like BetterMe and see how they positively impact your health.

How Long Should A Beginner Do Pilates?

If you’re just starting with Pilates, think quality over quantity. 

Only 20-30 minutes, 2-3 times a week, is a great place to begin. 

It’s not about doing it every day. Instead, it’s about staying consistent and giving your body time to build strength, flexibility, and control.

And hey, don’t worry if you’re not a pro at first. Nobody is!

Stick with it, and in a few weeks, you’ll start to notice fundamental changes in your movement and feelings.

Read more: Does Somatic Pilates Really Work for Weight Loss?

How Many Sessions Of Pilates Should A Beginner Do A Week?

For beginners, 2-3 weekly Pilates sessions are the sweet spot. 

It gives your body enough time to learn the moves, build core strength, and recover between workouts.

You don’t need to go all in every day. Consistency is what counts. Even short sessions can make a significant difference if you continue to show up!

How Long Does It Take To See Results From Pilates?

You’ll usually feel a difference in about 2–3 weeks. You can notice the positive impacts on your posture, flexibility, and core strength. For visible results, such as toning and muscle definition, allow 6-8 weeks of consistent practice.

As Joseph Pilates himself said, “In 10 sessions, you’ll feel the difference. In 20, you’ll see the difference. And in 30, you’ll have a whole new body.” So, stay adamant, keep popping up on that mat, and you’ll notice a gradual improvement in yourself.

Frequently Asked Questions

• Is 20 minutes of Pilates a day enough?

Yes, 20 minutes a day can be plenty. Focus on controlled movements and activating deep muscles so even a short session can leave you feeling stronger, more flexible, and refreshed. Think of it like brushing your teeth. A little every day goes a long way!

• Can Pilates be my only workout?

This question comes down to what your wellness goals are and what you hope to accomplish through exercise. If you are looking to stay in shape and add a supplement to your daily neighborhood walks, then Pilates would be a great choice and can be your main form of strength training.

If you are looking to lose a substantial amount of body fat, it would be beneficial to pair Pilates with a nutritious diet in a calorie deficit, as well as steady-state cardiovascular exercise and traditional/functional strength training.

Pilates improves strength, flexibility, posture, and balance, all of which are incredibly important for developing an athletic, resilient body as you age. Home Pilates exercises can be a complete routine if you’re not training for a marathon or heavy lifting goals.

• Is Pilates cardio or strength?

Pilates is strength-focused. Some faster-paced Pilates classes (like reformer or mat flow sessions) can also sneak in a bit of cardio. So, while it’s not your typical heart-pumping workout, it helps build endurance and muscle strength.

• Is Pilates or yoga better?

It depends on what you need. Pilates is great for building core strength, improving posture, and developing strong, pliable muscles. Yoga focuses more on flexibility, breathwork, and mindfulness. Both are amazing in their way. Some people even do both to balance out their body and mind.

Try each exercise and see what feels most comfortable for you.

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The Bottom Line

Pilates might look intimidating initially, but it’s far more beginner-friendly than you think. 

You don’t need fancy machines, a gym membership, or years of fitness experience to get started—just a mat, enough space, and a willingness to show up for yourself. 

A few weekly sessions of this gentle exercise can help you feel stronger, more balanced, and more in tune with your body!