3 Pilates exercises for beginners
Do you want to try the Pilates method for the first time or vary the exercises in your sports sessions? There are many reasons to try this famous discipline. Beyond muscle gains or flexibility , numerous studies have demonstrated the benefits of Pilates postures.
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Your Pilates warm-up for beginners
So, where do you start to practice this gentle gymnastics? In reality, it is sometimes difficult to classify Pilates positions as beginner, advanced or expert. It depends on your sporting history, your body type and a whole series of other parameters. That being said, we have chosen to present 3 basic Pilates exercises to you, to be reproduced with a simple floor mat.
Are you ready to discover our list of exercises and start your impromptu Pilates class? Hep hep hep, not so fast! Before starting your Pilates sport session, it is necessary to warm up well. The ideal warm-up is above all personal. It is possible to take inspiration from Pilates guides or YouTube videos. But the main thing is to listen to your body. We advise you to avoid static stretching during your Pilates warm-up.
Prefer to perform a few mobility movements for each muscle group. Once your body is underway, perform dynamic stretches, jumping jacks or do a little jump rope. Finally, we suggest that you finish by performing one or two repetitions of the exercises in your session, with the easiest variation. Also remember to focus on your breathing throughout your warm up .
By the way, a systematic review from the University of Queensland in Australia suggests, for example, that Pilates exercises are useful for people with chronic lower back pain. The best time to start practicing Pilates is now
1 – The “Hundred”: the Pilates exercise for abs of steel
The “Hundred” is perfect if you are looking for a Pilates ab exercise for beginners . This is an invigorating, short-lived movement that will warm up your abdominal muscles. In general, a Pilates class for beginners or advanced users offers this exercise for 10 repetitions. This is even where the name “Hundred” comes from, which means one hundred, in French.
Repeat 10 arm beats 10 times. Of course, we advise you to adapt your Pilates practice to your level and your feelings. To get maximum results from your Pilates class for beginners, still try to achieve this goal. If necessary, consider adjusting the difficulty of your sports pilates session by using variations.
The starting position
For this Pilates position for beginners, start by lying on your back, on your Pilates, gym or yoga mat (we recommend a fairly thick mat). Exhale for the first time while raising your head and upper back. Exhale again as you raise your legs to a position that forms a right angle with your knees. Finally, place your arms alongside your body.
The course of the exercise
While maintaining your position and keeping your abdominal muscles engaged, you will now make small up and down beats with your arms . The goal is to hold your set without touching the ground or losing your position. You will try to do a series of 10 beats, matching them to your breathing:
- 5 arm beats while inhaling
- 5 arm beats while exhaling
Variations of the “Hundred”
Does this Pilates exercise to strengthen your abs seem too easy to you? Try spicing up your home gym class by straightening your legs and pushing up. If you can do it without problem, make your practice more complex. Try, for example, to keep your legs at 45 degrees. Sensations guaranteed!
Looking for other exercises to work your abdominal muscles? Discover the foodspring abs workout for beginners of 30 min.
2 – The “Spine Stretch”: an effective spine stretch for beginners
The “Spine Stretch” is a very good stretching position for beginners . This Pilates exercise also serves to strengthen your abdominal muscles. In her Basic Challenge 10 guide , Pilates teacher Emily Mazo-Rizzi, member of the Federation of Pilates Professionals (FPMP), suggests between 5 and 8 repetitions . Once again, play with variations to personalize your Pilates class for beginners.
The starting position
Start in a seated position on your mat. Straighten your legs and spread them following your pelvis. Then pull your toes toward you, as if you were trying to push an invisible wall. Now extend your arms in front of you, in line with your shoulders. Hold your back straight and try to taller yourself. Then turn the palms of your hands facing each other.
The course of the exercise
Exhale as you stretch your back forward. Let your head naturally follow your movement. If you're flexible enough, try looking at your knees during your Pilates stretch. Keep your abs contracted while you hold this position. Then inhale deeply, while slowly straightening your body back to its original position. Then repeat this movement smoothly to reach your number of repetitions.
Variation of the “Spine Stretch”
Are you having trouble maintaining your position? A beginner's variation is to bend your legs very slightly during this stretch. Keep in mind that it is not imperative to go as low as the coaches in the Pilates videos you follow. Everyone moves at their own pace!
3 – “Marching”: gently strengthen your hips with Pilates
Our 3rd Pilates gymnastics exercise for beginners focuses on the legs, hips and abs. Depending on your level and the content of your Pilates session for beginners, this position can also be used as a warm-up for more advanced movements. We recommend between 5 and 10 repetitions , depending on your feelings and your level. Always choose quality over quantity!
The starting position
Start by lying on your back along your floor mat. Bend your legs bringing them towards you. Keep your feet flat on the floor, and your legs apart in line with your pelvis. The palms of your hands are also facing the floor, with your arms relaxed at your sides.
Progress of the exercise
Gently lift your head, neck and shoulders off your fitness or yoga mat. Stretch your arms alongside your body, level with your abs. Then raise your legs, forming a right angle with your knees (90°). Keep your ankles and knees aligned, and remember to keep your abs tight.
You will now take turns tilting each leg, as if you want to brush your toes against the floor. Inhale as you descend, and exhale as you return to your starting position.
Variation of “Marching”
If this Pilates exercise for beginners is too easy, try a slightly more complex variation. It is possible, for example, to try to pass your other knee when you bring up one of your legs. By doing this larger movement, you take the difficulty up a notch, while working on your flexibility.
Looking to target your legs and glutes? Try our lower body session for beginners.
Stretching Postural or Pilates?
As a newbie to the world of Pilates, you may have heard of Stretching Postural®. You know the gym or yoga. But after watching a few fitness coach videos on YouTube, one question is nagging you... What is the difference between Pilates and Stretching Postural?
Stretching Postural and Pilates share a large number of objectives. This is the reason why we find a certain number of similar exercises in these two disciplines. This is also the case for the gym or yoga. What you need to remember is that Pilates and Stretching Postural® are two distinct methods.
Stretching Postural® is a French technique created by physiotherapist Jean-Pierre Moreau in the 1960s. Unlike Pilates, it is today a registered trademark. Less known than the German discipline of Joseph Pilates, there are also fewer scientific studies on the benefits of Stretching Postural®. We therefore advise you to favor the Pilates method in the case of chronic lower back pain, or during pregnancy.
Learn Pilates at your own pace with foodspring
Need a traveling companion to keep you motivated in your practice of Pilates, gymnastics or yoga? At foodspring, we regularly share expert advice on sport and nutrition with you. Gourmet recipes for athletes, tailor-made workouts based on your goals: we support you to help you achieve your goals.
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The “Hundred” is perfect if you are looking for a Pilates ab exercise for beginners . This is an invigorating, short-lived movement that will warm up your abdominal muscles. In general, a Pilates class for beginners or advanced users offers this exercise for 10 repetitions. This is even where the name “Hundred” comes from, which means one hundred, in French.
Repeat 10 arm beats 10 times. Of course, we advise you to adapt your Pilates practice to your level and your feelings. To get maximum results from your Pilates class for beginners, still try to achieve this goal. If necessary, consider adjusting the difficulty of your sports pilates session by using variations.
The starting position
For this Pilates position for beginners, start by lying on your back, on your Pilates, gym or yoga mat (we recommend a fairly thick mat). Exhale for the first time while raising your head and upper back. Exhale again as you raise your legs to a position that forms a right angle with your knees. Finally, place your arms alongside your body.
The course of the exercise
While maintaining your position and keeping your abdominal muscles engaged, you will now make small up and down beats with your arms . The goal is to hold your set without touching the ground or losing your position. You will try to do a series of 10 beats, matching them to your breathing:
- 5 arm beats while inhaling
- 5 arm beats while exhaling
Variations of the “Hundred”
Does this Pilates exercise to strengthen your abs seem too easy to you? Try spicing up your home gym class by straightening your legs and pushing up. If you can do it without problem, make your practice more complex. Try, for example, to keep your legs at 45 degrees. Sensations guaranteed!
Looking for other exercises to work your abdominal muscles? Discover the foodspring abs workout for beginners of 30 min.
2 – The “Spine Stretch”: an effective spine stretch for beginners
The “Spine Stretch” is a very good stretching position for beginners . This Pilates exercise also serves to strengthen your abdominal muscles. In her Basic Challenge 10 guide , Pilates teacher Emily Mazo-Rizzi, member of the Federation of Pilates Professionals (FPMP), suggests between 5 and 8 repetitions . Once again, play with variations to personalize your Pilates class for beginners.
The starting position
Start in a seated position on your mat. Straighten your legs and spread them following your pelvis. Then pull your toes toward you, as if you were trying to push an invisible wall. Now extend your arms in front of you, in line with your shoulders. Hold your back straight and try to taller yourself. Then turn the palms of your hands facing each other.
The course of the exercise
Exhale as you stretch your back forward. Let your head naturally follow your movement. If you're flexible enough, try looking at your knees during your Pilates stretch. Keep your abs contracted while you hold this position. Then inhale deeply, while slowly straightening your body back to its original position. Then repeat this movement smoothly to reach your number of repetitions.
Variation of the “Spine Stretch”
Are you having trouble maintaining your position? A beginner's variation is to bend your legs very slightly during this stretch. Keep in mind that it is not imperative to go as low as the coaches in the Pilates videos you follow. Everyone moves at their own pace!
3 – “Marching”: gently strengthen your hips with Pilates
Our 3rd Pilates gymnastics exercise for beginners focuses on the legs, hips and abs. Depending on your level and the content of your Pilates session for beginners, this position can also be used as a warm-up for more advanced movements. We recommend between 5 and 10 repetitions , depending on your feelings and your level. Always choose quality over quantity!
The starting position
Start by lying on your back along your floor mat. Bend your legs bringing them towards you. Keep your feet flat on the floor, and your legs apart in line with your pelvis. The palms of your hands are also facing the floor, with your arms relaxed at your sides.
Progress of the exercise
Gently lift your head, neck and shoulders off your fitness or yoga mat. Stretch your arms alongside your body, level with your abs. Then raise your legs, forming a right angle with your knees (90°). Keep your ankles and knees aligned, and remember to keep your abs tight.
You will now take turns tilting each leg, as if you want to brush your toes against the floor. Inhale as you descend, and exhale as you return to your starting position.
Variation of “Marching”
If this Pilates exercise for beginners is too easy, try a slightly more complex variation. It is possible, for example, to try to pass your other knee when you bring up one of your legs. By doing this larger movement, you take the difficulty up a notch, while working on your flexibility.
Looking to target your legs and glutes? Try our lower body session for beginners.
Stretching Postural® or Pilates?
As a newbie to the world of Pilates, you may have heard of Stretching Postural®. You know the gym or yoga. But after watching a few fitness coach videos on YouTube, one question is nagging you... What is the difference between Pilates and Stretching Postural®?
Stretching Postural® and Pilates share a large number of objectives. This is the reason why we find a certain number of similar exercises in these two disciplines. This is also the case for the gym or yoga. What you need to remember is that Pilates and Stretching Postural® are two distinct methods.
Stretching Postural® is a French technique created by physiotherapist Jean-Pierre Moreau in the 1960s. Unlike Pilates, it is today a registered trademark. Less known than the German discipline of Joseph Pilates, there are also fewer scientific studies on the benefits of Stretching Postural®. We therefore advise you to favor the Pilates method in the case of chronic lower back pain, or during pregnancy.
Learn Pilates at your own pace with foodspring
Need a traveling companion to keep you motivated in your practice of Pilates, gymnastics or yoga? we regularly share expert advice on sport and nutrition with you. Gourmet recipes for athletes, tailor-made workouts based on your goals: we support you to help you achieve your goals.
