Easy Pilates Exercises For Beginners

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These exercises are foundational and can be modified as you build strength and flexibility.

1

The Hundred

Lift your head, neck, and shoulders off the mat, and extend your arms straight along your sides, palms facing down.

2

The Roll-Up

Slowly roll up one vertebra at a time, engaging your abdominal muscles  to lift your torso towards your leg.

3

Single Leg Circles

Lie on your back with one leg extended on the mat and the other leg lifted toward the ceiling.

4

The Saw

Twist your torso to one side and reach your opposite hand towards the little toe of the extended leg.

5

The Plank

Keep your body in a straight line from head to heels, engaging your core to prevent sagging in your lower back.

6

Bridging

Lift your hips off the mat by pressing through your heels and engaging your glutes.

7

Leg Pull Front

Lower the leg back down and switch to the other leg. Repeat for 10-12 reps per leg.