5 Core-Strengthening Pilates
Moves for Beginners
A strong core isn’t just about flat abs — it’s the foundation for better posture, balance, and
everyday movement. Pilates is one of the best ways to develop deep core strength, even if you’re a complete beginner.
These 5 beginner-friendly Pilates moves will help you strengthen your abs, back, and hips —
no fancy equipment needed.
The Pilates Hundred
One of the most classic Pilates warm-ups!
How to do it:
● Lie on your back with knees bent and feet flat.
● Lift your head, neck, and shoulders slightly off the mat.
● Raise your arms alongside your body, a few inches off the floor.
● Extend your legs to tabletop (knees bent at 90°) or straight out for more challenge.
● Pump your arms up and down while breathing in for 5 counts and out for 5 counts.
● Aim for 100 pumps total!
Benefits: Warms up the core and activates deep abdominal muscles.
Single Leg Stretch
This move works your lower abs and coordination.
How to do it:
● Lie on your back, lift head and shoulders slightly.
● Pull your right knee toward your chest, left leg extends out at a 45° angle.
● Switch legs smoothly, hugging the left knee in.
● Repeat for 8–10 reps per leg.
Benefits: Builds core strength while improving hip stability.
Double Leg Stretch
A step up from Single Leg Stretch — more challenge for your entire core.
How to do it:
● Start like Single Leg Stretch, hugging both knees to chest.
● Inhale: extend arms overhead and legs out straight.
● Exhale: circle arms back to hug knees in.
● Repeat for 8–10 reps.
Benefits: Strengthens abs and coordination.
Plank
A classic core stabiliser — simple but powerful.
How to do it:
● Start on all fours, step feet back to a straight-arm plank.
● Engage your abs, squeeze glutes, keep shoulders stacked over wrists.
● Hold for 20–30 seconds, working up to 1 minute.
Benefits: Builds deep core, shoulder, and back strength.
Bridge
Targets your glutes, lower back, and core.
How to do it:
● Lie on your back with knees bent, feet hip-width apart.
● Press into your feet, lift hips up toward the ceiling.
● Hold for 5–10 seconds, lower down slowly.
● Repeat for 10–12 reps.
Benefits: Strengthens glutes and stabilises the entire midsection.
Tips for Beginners
● Focus on slow, controlled movements — quality over quantity.
● Keep breathing — exhale on effort, inhale on release.
● Start with a few reps and build up gradually.
Ready to Build a Stronger Core?
Pilates is one of the best ways to strengthen your core safely and effectively whether you’re
starting from scratch or looking to level up your routine.
✨ Want expert guidance and support?
Join our Pilates Classes to build
5 Core-Strengthening Pilates
Moves for Beginners
A strong core isn’t just about flat abs — it’s the foundation for better posture, balance, and
everyday movement. Pilates is one of the best ways to develop deep core strength, even if you’re a complete beginner.
These 5 beginner-friendly Pilates moves will help you strengthen your abs, back, and hips —
no fancy equipment needed.
The Pilates Hundred
One of the most classic Pilates warm-ups!
How to do it:
● Lie on your back with knees bent and feet flat.
● Lift your head, neck, and shoulders slightly off the mat.
● Raise your arms alongside your body, a few inches off the floor.
● Extend your legs to tabletop (knees bent at 90°) or straight out for more challenge.
● Pump your arms up and down while breathing in for 5 counts and out for 5 counts.
● Aim for 100 pumps total!
Benefits: Warms up the core and activates deep abdominal muscles.
Single Leg Stretch
This move works your lower abs and coordination.
How to do it:
● Lie on your back, lift head and shoulders slightly.
● Pull your right knee toward your chest, left leg extends out at a 45° angle.
● Switch legs smoothly, hugging the left knee in.
● Repeat for 8–10 reps per leg.
Benefits: Builds core strength while improving hip stability.
Double Leg Stretch
A step up from Single Leg Stretch — more challenge for your entire core.
How to do it:
● Start like Single Leg Stretch, hugging both knees to chest.
● Inhale: extend arms overhead and legs out straight.
● Exhale: circle arms back to hug knees in.
● Repeat for 8–10 reps.
Benefits: Strengthens abs and coordination.
Plank
A classic core stabiliser — simple but powerful.
How to do it:
● Start on all fours, step feet back to a straight-arm plank.
● Engage your abs, squeeze glutes, keep shoulders stacked over wrists.
● Hold for 20–30 seconds, working up to 1 minute.
Benefits: Builds deep core, shoulder, and back strength.
Bridge
Targets your glutes, lower back, and core.
How to do it:
● Lie on your back with knees bent, feet hip-width apart.
● Press into your feet, lift hips up toward the ceiling.
● Hold for 5–10 seconds, lower down slowly.
● Repeat for 10–12 reps.
Benefits: Strengthens glutes and stabilises the entire midsection.
Tips for Beginners
● Focus on slow, controlled movements — quality over quantity.
● Keep breathing — exhale on effort, inhale on release.
● Start with a few reps and build up gradually.
Ready to Build a Stronger Core?
Pilates is one of the best ways to strengthen your core safely and effectively whether you’re
starting from scratch or looking to level up your routine.
✨ Want expert guidance and support?
Join our Pilates Classes to build
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