Why Pilates is Perfect for Beginners
If you’re new to Pilates, you might be wondering if it’s the right workout for you. The short answer? Absolutely.
Pilates is a low-impact, strength-building practice that focuses on core stability, flexibility, and balance. The good news is that Pilates is gentle on your joints, making it perfect for all fitness levels—including beginners who want to build strength without high-intensity workouts.
I know this firsthand. At the time, I wasn’t looking for another workout to add to my routine—I just wanted something that actually felt good. Exhausted from high-intensity workouts, I was sore, depleted, and dreading exercise. Then, Pilates changed everything. It helped me feel stronger, more in control of my body, and—most importantly—excited to move again.
If you’re just getting started, I’ve got you. This guide will walk you through:
✔️ What to expect in a Pilates practice
✔️ Key beginner-friendly exercises (with modifications!)
✔️ Simple tips to make Pilates a habit
Let’s get started.
What is Pilates? A Quick Overview
Pilates was developed by Joseph Pilates in the early 20th century as a method to improve strength, flexibility, and mind-body connection. Unlike workouts that focus solely on burning calories or pushing intensity, Pilates is about controlled movement and deep core engagement.
Here’s what makes Pilates different:
- Focus on the Core: Every movement originates from your core, improving posture and stability.
- Controlled Movements: Instead of fast reps, Pilates prioritizes slow, intentional movements.
- Breathwork & Mindfulness: Pilates encourages breath control to enhance focus and movement efficiency.
- Low-Impact Strength Training: It strengthens muscles without straining joints, making it great for all fitness levels.
The best part? You don’t need fancy equipment to start. While reformer Pilates uses machines, mat Pilates (which we’ll focus on) only requires an exercise mat and maybe a resistance band.
Beginner Pilates: 2 Foundational Moves to Get You Started
Sometimes Pilates can feel overwhelming at first, but the best approach is to keep it simple. Below are two foundational moves that build strength, improve posture, and introduce you to Pilates principles.
1. Glute Bridges (Great for core, glutes, and lower back stability)
Bridges are a core-strengthening, back-friendly exercise that also targets your glutes and hamstrings.
How to Do It:
1. Lie on your back with knees bent, feet hip-width apart, and arms relaxed by your sides.
2. Press through your heels and lift your hips, engaging your glutes.
3. Hold for a breath at the top, then slowly lower back down.
4. Repeat 10-12 reps.
Modification: If lifting feels too intense, start with mini bridges, only lifting a few inches off the mat.
2. Modified Plank (Core-strengthening, posture-boosting beginner-friendly move)
Planks are a core powerhouse exercise, but a full plank can feel intimidating at first. A modified plank is a great place to start.
How to Do It:
1. Start on your hands and knees, with wrists directly under shoulders.
2. Lift your knees to a hover off the ground (see image below)
3. Engage your core and hold for 5 seconds and repeat 3 x
4. Gradually work your way up to a full plank as you build strength.
Common Beginner Pilates Mistakes (And How to Avoid Them!)
1. Holding Your Breath – Pilates is all about controlled breathing to enhance movement and focus. I always remind my beginner students: ‘Breathe to survive!’ It’s easy to overthink the breath pattern at first, but the key is to keep breathing and let it flow naturally as you move.
2. Rushing Through Movements – Pilates is all about slow, intentional movement. Quality over quantity!
3. Forgetting Core Engagement – Even when working your legs or arms, your core should be engaged for stability.
4. Expecting Instant Results – Pilates builds sustainable strength over time. Trust the process!
How to Make Pilates a Habit
Beginning a new routine is one thing—sticking with it is another. Here are a few ways to make Pilates part of your life:
Start Small: Even 10 minutes a day can build consistency.
Schedule It: Treat Pilates like an important appointment.
Listen to Your Body: Some days, gentle movement is enough—progress comes with consistency, not perfection.
Find a Supportive Community: Whether in-person or online, surrounding yourself with others on the same journey keeps you accountable.
Testimonial Spotlight:
“I was hesitant to try Pilates at first, but Christine’s approach made it so approachable. The modifications helped me feel confident, and after just a few weeks, I could feel a difference in my strength and posture!” – Alison
Where to Go From Here?
Ready to explore beginner Pilates in a way that feels sustainable, approachable, and actually enjoyable? I invite you to check out my other articles:
➡️ More Beginner-Friendly Pilates Tips
➡️ 5 Surprising Benefits of Pilates for Women
Pilates is not about pushing harder—it’s about moving smarter, with intention, and with care for your body. You don’t need to be flexible, strong, or experienced to start. You just need to begin.
If you’re ready to build strength, improve flexibility, and feel more confident in your movement, I invite you to try my On-Demand Pilates Studio.
With a 7-day free trial, you’ll get access to a variety of beginner-friendly classes designed to help you move with ease, feel stronger, and build a routine that actually fits your life.
No pressure, no commitments—just a chance to explore and see how Pilates can support you. I can’t wait for you to try it!
