7 Beginner Pilates Poses you can Practice at Home

1. Engage your pelvic floor (PF) & transverses abdominus (TA) muscles

This is one of the most important Pilates basics to learn as your PF and TA must be engaged whenever you practice Pilates. To master this pose simply start with bent knees and both feet on the floor, then arch your back and flatten it back down to find the point between those two positions which feels most comfortable. Next draw the pelvic floor up along that vertical line as if you were trying to stop going to the toilet; then draw a horizontal line as if you were pulling your hip bones across toward each other, and then flatten that line in toward your spine. Next place your fingers inside of your hips to feel your muscles tighten.

2. Leg Slides

Leg slides rely on smooth, intentional breathing with specific movements. To perform leg slides, lay on your back with your knees bent, feet hip distance apart and arms relaxed by your side. Try to relax your shoulders down and back. Take a breath in while activating your pelvic floor and transversus abdominis. Now exhale and slide one heel away from your body along the floor as far as possible, maintaining your neutral spinal position. As you inhale, slide your heel back to the starting position. Repeat this with your other leg. Continue this exercise for two minutes. 

Quick tip: Make sure your spine doesn’t move during the movement, that you keep your pelvic floor and transversus abdominis activated and your hips don’t rock from side to side.

3. Lift and Extend

Start in the same position as you did with your leg slides. Activate your pelvic floor and transversus abdominis. As you breathe in, lift one leg up into a tabletop position. Next, exhale as you extend your leg out above the floor, straightening your knee. Your leg should be hovering above the floor. Take an inhale and bring your knee back into the tabletop position. Exhale your breath and lower your foot back to the floor. Repeat the exercise for two minutes, alternating legs. 

Quick tip: Make sure your spinal position stays neutral during the entire exercise, that you keep your pelvic floor and transversus abdominis activated and your hips don’t rock from side to side.

4. Abdominal Curl 

Begin the abdominal curl by laying on your back with your knees bent, feet on the floor, hip distance apart and a relaxed, natural spine. Either place your hands behind your head with your elbows pointing outwards or cross your arms in front of your chest. Relax your shoulder blades down and back and tuck your chin in. Take a breath in, while activating your pelvic floor and transverse abdominal. Exhale as you draw your ribs towards your hips and lift your head and shoulders. Gaze at your knees. Relax back to the starting position. Repeat this exercise for two minutes. 

Quick tip: It is common for people to pull themselves up using their head and neck, try to avoid this by engaging your core instead. Also, try to keep your knees pointing straight upwards and your shoulders away from your ears. 

5. Pelvic Curl

Begin by engaging your pelvic floor and TA, then bend your knees and place your feet hip distance apart. Take a deep inhale and as you exhale simply curl your pubic bone towards your belly button and slowly lift your hips vertebrae by vertebrae. Keep your core engaged and make sure that your rib to hip connection is switched on, when you are at the top inhale and then exhale to roll back down vertebrae by vertebrae. You may like to repeat this exercise 3 – 5 times. QUICK TIP: Place your thumbs on your ribs and fingertips on your hip bones. You will know when to stop as your thumbs and fingertips will begin to separate once you reach the top. You want to make sure that you maintain the rib to hip connection as this will help you engage your glutes and hamstrings.

6. Straight Leg Raise

The straight leg raise strengthens the glute muscles, which are important stabilisers for the hip joints and lower back during movements such as running and walking. Weak glutes often contribute to back pain. Start your leg raise by laying on your side with your knees bent and feet in line with your body. Extend your arm underneath your head, resting your head on the arm. You should have one long line between your hand, hips and feet. Create a small gap between your waist and the floor and keep the natural curve of your spine. Next, straighten your top leg, lift it to hip height and sweep it out in front of the body, turn your knee and toes toward the floor and relax your foot.

Breathe in as you activate your pelvic floor and transverse abdominis. Exhale as you raise your top leg while keeping your foot relaxed. You should feel this in your glute muscle. As you breathe in, lower your leg back down. Repeat for 1 minute and 30 seconds on each side.

Quick tip: Keep your hips stacked on top of each other, not allowing yourself to roll forwards or backwards. Maintain the natural curve of your spine, don’t tuck your pelvic floor in or overarch your spine. If you have weak gluteus muscles, your hip extenders may try to overcompensate.

7. Plank

Start by kneeling on your exercise mat with your hands beneath your shoulders and knees beneath your hips. Then from this position bring your feet together, tuck your toes under and engage your abdominal muscles by bringing your belly button in towards your spine. Push down towards your mat and keep your shoulder blades wide. Then as you exhale lift your knees and step your feet back hip distance apart. If you have wrist issues, you can hold the plank on your forearms or come down to your knees. Once you’re in the position hold it for up to 20 seconds and then gently lower your knees down and come out of the position.