A strong core plays a crucial role in balance, posture and everyday movements like sitting, standing and getting out of bed. If you’re new to exercise or core training, Pilates—a mind-body practice—offers a low-impact, beginner-friendly place to begin.
To help you get started, certified Pilates instructor and personal trainer Katy Bath has shared a simple four-move routine that takes just five minutes.
All you need is your bodyweight, but rolling out a mat will provide a more comfortable and grippy surface for the floor-based moves.
How to do the five-move beginner Pilates workout
Bath recommends completing 10 repetitions of each move:
- Side lean
- Toe tap
- Bridge tap
- Bird dog
To help you master the moves, we asked Annabel Bailey, a certified Pilates instructor, for her expert guidance.
1. Side lean
“Side leans are a great one for beginners as they are not particularly technical,” says Bailey. “The setup is relatively simple and it can easily be progressed as students become more comfortable.”
How to:
- Start kneeling, then extend your right leg out to the side.
- Tuck your tailbone slightly to engage your glutes and place your fingertips to your temples with elbows wide.
- Inhale to prepare and as you exhale, lower your left elbow by lengthening your right-side oblique.
- Engage your core and return to the starting position.
2. Toe tap
“Toe taps are one of my go-to moves when teaching beginners because it’s an easy exercise to modify and progress,” Bailey says.
“They also help build core strength, stability and control without placing too much strain on the lower back. The slow, controlled movement also helps beginners connect with their bodies, improving neuromuscular coordination.”
How to:
- Lie on your back with your spine pressed into the floor and legs lifted in a tabletop position.
- Rest your arms by your sides and engage your core.
- Inhale to begin and exhale as you lower your right toes toward the floor, maintaining the 90° bend in your leg
- Slowly return to the starting position and repeat on the other side. Move slowly and steadily to build control and strength.
3. Bridge tap
“The slow, controlled movement helps build strength without straining the lower back, while also enhancing balance and coordination,” says Bailey. “By focusing on proper muscle engagement, beginners develop a strong foundation for more advanced exercises. Plus, it’s easy to modify or progress, making it a versatile move for all fitness levels.”
How to:
- Lie on your back with your knees bent and feet hip-width apart, flat on the floor.
- Take a deep breath in. As you exhale, tuck your pelvis slightly and engage your core.
- Press through your heels to lift your hips, forming a diagonal line from your shoulders to your knees. Avoid overarching your lower back and keep your hips lifted and stable.
- Lift your right foot, tap your heel down then it to its original position.
- Repeat on the other foot, maintaining control.
4. Bird dog
“This is a fabulous exercise for improving balance, strength and coordination,” says Bailey. “The slow, controlled movement teaches body awareness and proper muscle activation, making it a great foundational exercise for more advanced Pilates moves.”
How to:
- Start in a tabletop position, with your wrists under your shoulders and knees under your hips. Keep your spine neutral and engage your core.
- Inhale to prepare, then as you exhale, extend your right arm forward and your left leg back. Keep your hips level to the floor and avoid arching your lower back.
- Hold the position for two to three seconds, maintaining core engagement.
- Lower back to the starting position and repeat on the other side.
How does Pilates build a stronger core?
“Pilates does an amazing job of building core strength because it teaches us to stabilize parts of the body whilst mobilizing other parts as well as harnessing the breath,” says Rebecca Dadoun, founder of Pilates Prescription.
“The core can be thought of as a cylinder containing the abdominal muscles, back muscles, diaphragm and pelvic floor. Pilates allows us to access all of these muscles during a single class.”
Shop Pilates mats
You can perform workouts like the one above using a towel, but it’s much more comfortable if you practice on a mat like one of those below.
Amazon Basics Extra-Thick Mat With Carrying Strap
This colorful option is only $21.98.
A basic mat that costs $10.
Stott Pilates Deluxe Pilates Mat
There’s a $22 discount on this option from Amazon.
