If you’re new to Pilates, it can feel a little intimidating at first.
The movements are slower, more controlled, and sometimes harder than they look. But that’s kind of the point.
You don’t need anything fancy to get started. Just a little space, a little patience, and a willingness to move differently.
Here are five beginner-friendly moves that help you build strength, improve control, and start feeling more connected to your body.
The Roll Up
This one is all about control.
Start lying flat with your arms reaching back. Engage your core and slowly roll up, letting your spine round as you come forward.
To come back down, move one vertebra at a time. Think slow, controlled, and intentional.
Leg Circles
This move helps build stability while your leg is in motion.
Lie flat and extend one leg up. Keep your hips steady as you draw small circles across your body.
After a few circles, reverse the direction. Then switch legs.
The smaller and more controlled, the better.
Rolling Like a Ball
This one adds a little movement while still staying controlled.
Sit up, hold onto your ankles, and balance on your sit bones. Gently roll back, then return to balance.
Your core should guide the movement, not momentum.
Single-Leg Stretch
This is where you start to feel that deeper core engagement.
Lie on your back, bring one knee in, and extend the other leg out. Switch legs in a controlled, steady rhythm.
Keep your core engaged and your movements intentional.
Spine Stretch Forward
This one helps with both mobility and control.
Sit tall with your legs extended and arms reaching forward. Slowly round your spine, creating a C-shape as you reach forward.
Then stack your spine back up, one piece at a time.
It Doesn’t Have to Be Perfect
These movements might feel unfamiliar at first.
That’s normal.
Pilates is less about rushing through and more about learning how to move with control. The more you practice, the more it starts to click.
Want to Learn Pilates in a Supportive Space?
Starting something new is always easier when you’re not doing it alone.
At Be Kind Studios, our classes are designed to guide you through the fundamentals while still making you feel comfortable showing up as you are.
With locations in Calabasas, West Hollywood, and Malibu, it’s a space where you can learn, build confidence, and grow into your practice.
