Pilates exercises: 17 moves for beginners and experienced

If you’ve ever thought Pilates is just stretching or a light workout, it’s not.

Pilates is much more than that.

It builds strength and flexibility, and it gives you that calm, centered feeling that almost feels like meditation. And no, you don’t need fancy pineapple-print leggings, a gym membership, or any special equipment.

The great thing about Pilates is that you can do it anytime, anywhere, even in your living room. The goal is to move slowly and with control, with full awareness of your body, as if you’re “inside” every muscle while it works. Over time, you really do start to feel that mind–body connection. Let's dive into it.

Why Pilates exercises work so well

If you’re looking for a workout that helps you shape your abs, lift your glutes, improve your posture, and strengthen your lower back all at once — Pilates is a great choice.

And yes, Pilates can support weight loss too. Just not in the “Lose 10 kg in 10 days” way the headlines like to sell you.

With these kinds of exercises, you can lose weight, but how much depends on a lot of factors: your genetics, diet and training, metabolism, daily activity, stress, and more.

If your main focus right now is weight loss, you might want to check out my article on 10 simple weight loss tricks for extra support.

Joseph H. Pilates developed this method in the early 20th century with one goal in mind: to create a body that is strong, flexible, and resilient at the same time. More than 100 years later, his mat-based principles are still going strong. This is pretty rare in the fitness world.

Why Pilates is effective for weight loss

Pilates isn’t classic cardio training. You won’t be as out of breath as after a run, but it can absolutely play a role in weight loss.

How? By doing Pilates regularly, you increase your muscular endurance, build lean muscle mass, and improve the efficiency of the whole system that burns calories.

To be fair, there are more aggressive training styles if your only goal is fast fat loss. But Pilates can be a very effective piece of the puzzle, especially if you want long-term results, not just a quick fix.

Plus, as you get stronger, Pilates improves your fitness to the point where you recover faster from other, more demanding activities. It’s ideal if you’re looking for a balance of strength, conditioning, flexibility, and aesthetic result

Other benefits of Pilates

Some of the biggest benefits of Pilates include:

• Stronger lower back: Pilates activates your core and the deep stabilising muscles around the spine, which can help reduce pain and tension in the lower back.
• Better muscle endurance: Because Pilates is built on slow, controlled movement and precision, it boosts muscle endurance without unnecessary strain.
• Spinal health: With proper breathing and deep core activation, Pilates exercises help reduce pressure on the spine and improve its function.
• Shaped and lifted glutes: Many Pilates moves target the glutes while also engaging the rest of the body, which leads to a more toned, lifted look over time.
• More stability and balance: Every exercise starts from the centre of the body (your core), which improves balance and reduces wobbliness in everyday movements.
• Lower risk of injury: Thanks to the focus on form and control, Pilates can significantly reduce injury risk. It’s no coincidence even athletes like LeBron James use Pilates in the off-season as part of their injury-prevention strategy.
• Support in rehab: Pilates is often used in rehabilitation, because exercises can be easily modified to different needs and mobility levels.
• Improved circulation: Conscious breathing and constant muscle activation promote better blood flow and oxygen delivery to your tissues.
• More flexibility and mobility: Pilates combines stretching with strengthening, which improves range of motion in your joints without sacrificing stability.
• Better posture: Regular practice builds postural awareness and balance between muscle groups, which naturally leads to more upright, confident posture.

The best beginner pilates exercises you can try today

One of the reasons I love Pilates is how accessible it is. You don’t need equipment, you don’t need experience. Just a mat and about 10 minutes of willingness to move.

Some of the classic beginner Pilates exercises, like the plank or tabletop hold, activate your deep core muscles and help stabilise your spine.

They might look simple on the outside, but if you do them with proper form, you’ll absolutely feel them.

Here are some of the key moves from the video.

1. Swan pose

Lie on your stomach with your palms under your shoulders and elbows close to your body. Slowly lift your upper body by pressing into your forearms, focusing on opening your chest and gently extending your spine.

This exercise strengthens your lower back and helps improve flexibility through the front of the body.

2. Spider moves

Start in a high plank. Bring one knee towards the same-side elbow with a slight hip rotation to engage your obliques.

Return to plank and repeat on the other side.This move targets your core, stability, and hip mobility all at once.

3. Table top holds

Lie on your back, bend your knees to 90 degrees above your hips, and lift your arms toward the ceiling.

Hold this position while keeping your lower back gently pressed into the mat. Tabletop holds strengthen your core stabilisers with a big focus on control from the centre of the body.

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4. Bird dog oblique

From an all-fours position, extend the opposite arm and leg away from you. Then bring your elbow and knee towards each other underneath your body with a gentle torso rotation.

This exercise strengthens your core and glutes and is performed slowly and with control.

5. Dead bug

Lie on your back, lift your legs and arms into the air, with your knees bent at 90 degrees.

Slowly lower the opposite arm and leg toward the floor while keeping your hips stable and your lower back on the mat. Switch sides with control, without rocking the body.

6. Dead bug press

From the same position as the classic dead bug, press your hands into your thighs while lowering the opposite arm and leg.

This variation adds extra deep core activation and challenges your coordination.

7. Bicycle crunch

Lie on your back with your hands behind your head.

Lift your shoulder blades off the floor and alternately bring each knee toward the opposite elbow, rotating through your torso. The other leg extends out at about a 45-degree angle to increase core engagement.

8. The hundred

Lie on your back, lift your legs to about a 45-degree angle, arms alongside your body, shoulders slightly off the floor.

Pump your arms up and down quickly while inhaling and exhaling in a set rhythm (traditionally to a count of 100). This is a classic Pilates exercise that builds core endurance.

9. Single leg tap back

From a standing position, step one leg back while bending your front knee, keeping your weight mostly in the front foot.

Return to standing and repeat on the other side. The focus here is on balance and glute activation.

10. Reverse plank bridge

Sit with your legs extended in front of you and your hands on the floor behind your hips.

Press through your hands and heels to lift your hips toward the ceiling until your body forms a straight line. This exercise works the back of the body (hamstrings, glutes, and shoulders).

11. Supine breathing

Lie on your back with your knees bent and feet on the floor.

Place your hands on your belly and breathe deeply through your nose, feeling your abdomen rise and fall. These breathing drills help you activate your diaphragm and build better mind–body awareness.

12. Criss-cross crunch

Lie on your back with your hands behind your head and your knees lifted.

Lift your shoulders and rotate your torso so that one elbow moves toward the opposite knee, while the other leg extends upward. Repeat on the other side. This variation targets your obliques and challenges your balance.

13. Sit up with overhead reach

Lie on your back with your arms extended overhead.

In a roll-up motion, lift your torso while bringing your arms forward and up. This exercise strengthens your core with a strong focus on hip mechanics and spinal control.

14. Seated ab curl

Sit with your knees bent and feet on the floor.

Gently lean back until you feel your core engage, then return to the starting position. This move targets the front of your core while also training hip stability.

15. Knee drive plank

From a high plank, draw one knee towards your chest, pause for a second, and then extend it back.

Move in a controlled way, focusing on keeping your core and shoulders stable throughout.

16. Table top donkey kick

IFrom a tabletop position, lift one bent leg up toward the ceiling with your foot flexed.

Keep your hips steady and avoid arching your lower back. Repeat on the other side. This exercise strengthens your glutes and lower back.

17. Plank with leg raises

From a high plank, lift one leg up without twisting your hips.

Keep your hips level with the floor and your shoulders strong. This move strengthens your core, shoulders, and the whole back side of your body.

A "flatter stomach" comes from activation, not just planks

If your goal is a flatter stomach, it’s good to know that not all ab exercises are created equal. Pilates focuses on the deep layers of your core, the ones most traditional ab workouts often skip.

By engaging the transverse abdominis (think of it as an internal “belt” that holds everything together), you build a foundation for all later aesthetic results.

No, you won’t wake up with a six-pack overnight. But you will feel the difference in your stability, posture, and the way your clothes fit.

Mind–body connection: How to really feel every movement

You’ve probably heard of the term “mind–muscle connection”.

In short, it means you’re not just physically present in the workout, but mentally focused on the muscle that’s working right now. This is a core principle of Pilates (with or without a Pilates ball).

Instead of just “getting through” a set, you’re actively feeling each stretch, each contraction, and each rep.

By doing that, you naturally improve muscle activation and keep your technique cleaner.

The idea behind the pilates video: Form and smart exercise selection

These basic beginner exercises are here to show you how to perform each move correctly — because the point isn’t just to repeat movements, but to do them in a way that gives every rep a purpose.

With good form, you can go through the list, pick the exercises that feel best for your body, and easily fit them into your own Pilates routine.

There’s no rule that you have to do every exercise in one go or in a fixed order. Choose the ones that suit you, even if that means skipping a few.

Why pilates exercises train the whole body

Unlike isolation exercises, Pilates is not designed to work just one single muscle group at a time.

Almost every Pilates move recruits multiple muscle groups, including those “hidden” muscles you didn’t know you had. The goal is to strengthen the whole body, improve stability and flexibility, and help you feel good in your own skin.

Pilates is a nice reminder that you have a core, arms, legs all working together.

And while many people think Pilates is only about poses, it's more than that. I explain this in my pilates vs. yoga article.

Form tips: Common mistakes to avoid

In Pilates, the goal is not just to complete the exercise, but to do it well. Of course, that’s technically true for any type of training, but with Pilates it’s even more obvious when something is off.

Common mistakes include tense shoulders, an overly arched lower back, or losing alignment just to go deeper into a stretch.

For example, when you’re doing a glute bridge, it’s crucial that your back stays stable instead of bouncing or arching. Your focus should stay on the muscles you’re actually targeting — no swinging, no rushing, just full control.

If Pilates feels like you’re “surfing on marbles” or your lower back, knees, or shoulders start to hurt, something is definitely off in your technique.

How to fit pilates into your routine

Pilates fits easily into everyday life. You can use it as a complement to your main workouts or as a standalone routine on days when you want something calmer but still effective.

You don’t need anything other than a mat, a bit of motivation, and maybe a cup of coffee beforehand. At the end of the day, Pilates isn’t just “exercise” — it’s your little pocket of calm, a chance to reset and recharge.

After a good Pilates session, you’ll feel like a new person — or at least like someone who has much better control over their body.

So enjoy every movement, stay present, and enjoy the strength you’re building — from the inside out.