New to Pilates? An expert instructor says you should start with this four-move workout to build core strength

If you're looking for a beginner-friendly workout that won't damage your joints but will help you build impressive strength, you need to try Pilates.

Pilates focuses on bodyweight movements that work muscles and improve your mobility, posture and coordination.

Chloe Hodgson, a certified Pilates instructor, has shared a simple workout that she says all beginners should get started with.

“When starting Pilates, we focus on building a strong foundation and that foundation is your deep core,” Hodgson tells Fit&Well.

When most people think about the core, they picture the 'six-pack' muscles down the front of the stomach. But the core is actually so much more than that.

“The transverse abdominis, pelvic floor, diaphragm, and multifidus [deep spinal stabilisers] form your inner core unit,” Hodgson explains.

“These muscles don’t just help you look toned—they stabilize your spine, pelvis, and posture, support your everyday movements, and protect you from injury.”

Think of the core as your body's powerhouse. It helps to support almost every muscle and joint you have.

“Without a stable core, larger muscles [like the low back, glutes, or hip flexors] often try to compensate, which can lead to poor alignment, aches, or strain,” Hodgson explains.

Learning how to engage your core and building deep core strength is therefore essential. This Pilates workout is the perfect way to get started.

Watch Chloe Hodgson's Pilates core workout for beginners

There are four exercises in this workout, and Hodgson recommends completing each one for 8-10 reps—on both sides where relevant. Complete the whole routine two or three times for a full core workout.

“Focus on slow, controlled movement,” Hodgson advises, adding: "It's not about how fast, but how well [you can move]."

Breathing is also really important in Pilates. “Exhale on the effort to help engage your deep core muscles,” Hodgson says.

The benefits of Chloe Hodgson's Pilates core workout for beginners

Each move in this workout has different benefits.

The first exercise is a single-leg extension, Hodgson says this is an important one for beginners because “teaching the body to move the limbs while keeping the pelvis and spine stable is fundamental in Pilates.”

Next, is the dead bug. “This exercise introduces imprint position [lying down with lower back on the mat] which helps beginners feel their core connect more deeply to the mat,” Hodgson says.

The dead bug exercise also has many other benefits. “Alternating arm and leg movements challenge cross-body coordination and core stability, especially in the obliques and transverse abdominis,” explains the instructor.

The third move in the sequence is a hovering exercise, which is a lot harder than it looks.

“Lifting the knees just an inch off the ground creates a deep core challenge without movement, because you’re isometrically firing up the transverse abdominis, pelvic floor, and shoulder stabilizers,” Hodgson explains, adding that it's great for improving “spinal alignment, posture, and full-body integration”.

Finally, you'll complete an exercise called four-point kneeling superman. “This move challenges balance and anti-rotation stability. The core has to work hard to keep the spine and pelvis from tipping or rotating,” Hodgson says.

It's important to challenge the core, and all of the muscles in the body, in different ways.

Moving the core muscles in different directions is crucial to this, and anti-rotation movements are positions our bodies generally wouldn't get into in everyday life.

“It’s an excellent way to train the back of the core, especially the multifidus, glutes, and deep spinal muscles,” Hodgson says.

How often to do this Pilates core workout

Try doing this workout a few times a week to see improvements in your core strength.

“Consistency is key,” says Hodgson, adding: “A small daily practice builds strength over time.”

It's also a great way to prepare for a more challenging Pilates routine or an in-person class, as it will help you work on your foundations.