5 Beginner-Friendly Pilates Moves to Build Core Strength
Single Leg Stretch
Pilates is one of the best ways to build a strong core, improve posture, and enhance overall body stability. Whether you're new to Pilates or looking for simple yet effective exercises, these five beginner-friendly moves will help strengthen your core without the need for equipment.
1. The Hundred
The Hundred is a classic Pilates exercise that activates the deep core muscles and builds endurance.
How to do it:
Lie on your back with your knees bent at a 90-degree angle and your feet lifted.
Lift your head, neck, and shoulders off the mat while extending your arms alongside your body.
Pump your arms up and down while inhaling for five counts and exhaling for five counts.
Continue for 10 rounds (a total of 100 pumps).
Modification: Keep your feet on the ground for an easier variation.
2. Single Leg Stretch
This move targets the lower abdominals while promoting coordination and control.
How to do it:
Lie on your back and bring both knees toward your chest.
Lift your head, neck, and shoulders off the mat.
Extend one leg out at a 45-degree angle while holding the opposite knee.
Switch legs, pulling one knee in while extending the other.
Continue alternating for 10 reps per leg.
Modification: Keep your head down if you feel neck strain.
3. The Roll-Up
A fantastic move for strengthening the abdominals and improving spinal flexibility.
How to do it:
Lie flat with your legs extended and arms reaching overhead.
Slowly roll up, reaching towards your toes, keeping your core engaged.
Reverse the movement slowly back to the mat.
Repeat 8–10 times.
Modification: Bend your knees slightly or use a resistance band for assistance.
4. Leg Circles
This exercise improves core stability and hip mobility.
How to do it:
Lie on your back with one leg extended toward the ceiling.
Engage your core and slowly draw small circles with your raised leg.
Complete 5 circles in one direction, then switch directions.
Switch legs and repeat.
Modification: Bend the extended leg slightly for better control.
5. Plank Hold
A simple but powerful move that engages the entire core.
How to do it:
Position yourself in a forearm plank with your elbows under your shoulders.
Engage your core, keeping your back straight and hips aligned.
Hold for 20–30 seconds, gradually increasing as you build strength.
Modification: Drop to your knees for an easier variation.
Final Thoughts
These five Pilates exercises are a great way to start building core strength while improving posture and stability. For best results, practice them consistently and focus on controlled movements. As you progress, you can incorporate more advanced variations to keep challenging your muscles.
Are you ready to strengthen your core with Pilates? Try these moves and share your experience in the comments! Are you ready to take things to the next level? Try a class with Natalie at Pilates by Natalie - Las Vegas. DM for details!
