Beginner-Friendly Guide to Pilates
Hi, new to Pilates and wondering where to start? Maybe you’re feeling a little intimidated by all the fancy equipment, but still craving those posture and strength benefits everyone raves about? You’re in the right place. These five pilates exercises for beginners are exactly where you need to begin.
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I’m Lesley Logan, co-founder of OnlinePilatesClasses.com. I’ve been doing Pilates since 2005 and teaching it since 2008. These five exercises I’m about to show you? I give them to every single newbie I work with. When people ask me what they should be doing at home, no matter what movement style they’re into, these five are my go-tos. And here’s the best part: the more you do them, the more your body shows up for them. These beginner pilates exercises? They actually get harder as you get stronger. So grab a Mat and let’s go!
What is Pilates?
But first, let’s chat about what Pilates actually is. There’s a lot of buzz out there and, frankly, some confusion. Pilates was invented by Joseph Pilates aka Joe and he called it Contrology. It’s the art and study of controlling your body through movement. Joe’s goal was to create exercises where no muscle is overworked or underworked, just balance and control.
One of the beginner Pilates workout benefits is how it brings up all your body’s imbalances and works to even them out. That’s what makes it so incredible for longevity.
What Makes Pilates Different?
What makes it different from other workouts? You have to stay connected. You’re not just flinging limbs around. Everything moves from your center, what we call your powerhouse. It’s not yoga (we don’t hold long poses), not weight training (there’s no arm day/leg day split), and it’s not meditation either (we’re not just sitting still). Pilates is movement with intention, rhythm, breath, and precision.
If you want to nerd out more about Joe, we’ve got a great video on the real story of Joseph Pilates. Totally worth a watch.
Alright, let’s get into the exercises.
Five Pilates Exercises for Beginners
01. Elbow Slip on the Mat
These first two exercises go hand-in-hand. You might find one easier than the other, and that’s totally normal. Elbow Slip is sneaky-tough; it asks you to engage your legs, inner thighs, outer hips, obliques, and center all at once. It’s a full-body experience in just one move.
02. Half Roll Back
Once you’ve got that connection, the Half Roll Back becomes way more effective. Most people start with Half Roll Back and think, “This is easy,” but they’re usually hinging at the hips. Bring in that Elbow Slip strength and boom, it’s a whole new ballgame. These aren’t traditional Joe exercises, but they’re amazing pre-Pilates tools. Use them anytime you’re subbing out something that doesn’t work for your body (yet).
03. Rolling Like a Ball
Next up, Rolling Like a Ball on the Mat. John Steele famously said it didn’t feel good at first, but after a few days, his back pain eased up. This one starts off playful, like a somersault, and becomes a powerhouse as you grow stronger. It brings in your hamstrings, hips, and core, and teaches arm-to-back connection, which you’ll need for everything else.
Planning to do advanced rolling or overhead work someday? This is your gateway.
04. Swan Prep on the Pilates Mat
Everyone needs more Swan in their life. I’m on my laptop and looking down at clients all day, Swan helps reverse all that forward folding. Most people overuse their low back in Swan, but with Swan Prep, you learn to use your legs, place your pelvis properly, and focus on length, not height. It’s about reaching through your thoracic spine. Get this down and you’ll be set for everything from Swan Dive to Double Leg Kick.
05. Pilates Bridge
Bridge is such a gem. If you’ve seen my Shoulder Bridge tutorials, you know we eventually get to leg kicks, but for now, just lift and lower your hips. Why? It preps you for Thigh Stretch, opens the front of your hips, and fires up the backs of your legs and glutes. Pilates isn’t just core, it’s also about your backside! And Bridge helps you articulate and control the movement with both feet grounded and balanced.
Final Tips for Beginners
Don’t rush. Eventually, you’ll move from one exercise to the next, but for now, take breaks and feel what’s happening. If something feels off or too hard in one area, it probably is. Leave a comment under the video and I’ll answer during my Sunday live (yep, OPC members get real-time feedback). You can even send in a video for review.
Want to avoid common beginner mistakes? We’ve got a video on that, too.
If you’re just getting started, exploring Pilates positions for beginners will help you build the right foundation and confidence to progress safely.
And how often should you do these? In a perfect world, 3–4 times a week. The more consistent you are, the easier they become, and the quicker you’ll be ready for more. When you’ve got this routine down to under 5 minutes, that’s your sign to level up.
Looking for more? Check out our beginner resources and classes.
You’re Not Alone: Pilates Starts Here
Thanks so much for joining me today! It’s totally okay to be a beginner; we all were once. We’ve created a variety of Pilates exercises for beginners to make sure you feel supported every step of the way.
If you want support, community, and consistency, come hang with us at OPC YouTube. You don’t have to do Pilates alone, we’re here for you.
Have an amazing day.