Pilates is great for beginners. You can do it with just your bodyweight, it’s low-impact and you can easily adapt it to accommodate injuries.
Sammy Taylor is a Pilates instructor who specializes in working with people who have neurological conditions and limited mobility. That means she has lots of experience putting together genuinely beginner-friendly routines for people who haven’t exercised before.
Below, she’s shared her five favorite moves for newcomers, as part of a 10-minute routine that builds core and glute strength, improves mobility and develops body awareness. Taylor has also shared extra modifications in case you struggle with any elements of the movement.
“Practice it two to three times a week, moving at your own pace and using the easier options whenever needed,” Taylor advises.
Complete one round of all five exercises to start, resting for 15 to 20 seconds between each movement—that should take around 10 minutes. If you feel comfortable, build up to two rounds.
Pilates for beginners: a 10-minute routine
1. Pilates glute bridge
Reps: 8-10
- Lie on your back with your knees bent, feet on the floor positioned hip-width apart, and arms resting by your sides.
- Exhale as you gently tilt your pelvis and lift your hips, rolling your spine away from the floor. Avoid arching your lower back.
- Pause when your shoulders, hips and knees are aligned, then lower your spine back down.
Beginner modification: Lift your hips only a small distance, or practice gently tilting your pelvis up without lifting your hips.
2. Dead bug
Reps: 6-8 per side
- Lie on your back with your arms extended upward and knees bent at 90°, shins parallel to the floor.
- Engage your abdominal muscles and slowly extend your right leg toward the floor while reaching your left arm overhead, keeping your lower back pressed into the mat.
- Return to the starting position and switch sides.
Beginner modification: Keep both feet on the floor and slide one heel away at a time, or move just your legs without moving your arms.
3. Side-lying leg lift
Reps: 8-10 per side
- Lie on your side with your head supported by your arm and your legs extended, one stacked on top of the other.
- Keeping your top leg straight and your hips facing forward, slowly lift your leg as far as comfortable.
- Lower it with control.
- Repeat 8-10 times, then switch sides.
Beginner modification: Bend your bottom leg for stability and lift your top leg only a short distance.
4. Bird dog
Reps: 6-8 per side
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Slowly extend your right arm forward and your left leg back, keeping your torso still and avoiding twisting your hips. Imagine balancing a glass of water on your lower back.
- Return to the starting position and switch sides.
Beginner modification: Keep both hands on the floor and slide one leg backwards, or lift one arm at a time. If kneeling is uncomfortable, practice reaching one arm forward while seated upright in a sturdy chair.
5. Pilates roll down
Reps: 4-5
- Stand with your feet hip-width apart and knees slightly bent. Keep a wall or sturdy chair nearby for support.
- Gently nod your chin toward your chest and slowly roll forward through your spine, letting your arms hang comfortably.
- Pause when you have rolled down as far as is comfortable, then slowly return to standing.
Beginner modification: Keep your hands resting on your thighs and slide them towards your knees as you gently round forward. Alternatively, practice a small seated forward curl.