8 Easy and Approachable Mat Pilates Moves for Beginners

If you're looking for a low-impact yet effective workout that only requires an exercise mat and your own body, Pilates is the perfect choice. You can explore various types of Pilates, such as in-person or group sessions at a studio with specialized equipment like the Pilates reformer, or opt for the simpler mat Pilates that can be done from the comfort of your home. Don’t let unfamiliar terms or movements overwhelm you—Pilates is accessible for beginners and offers a challenging yet manageable workout that you’ll love.

Benefits of Doing Pilates

“Pilates exercises combine stretching and strengthening for the whole body,” explains Nicole Simonin, ACE-certified personal trainer, health coach, and Pilates instructor. “It also fosters a mind-body connection through breathing techniques and visualization. Pilates may help alleviate stress and fatigue, correct muscle imbalances and poor posture, which in turn enhances everyday activities and supports independence as we age.”

She further explains that mat Pilates is an excellent fitness option for those who prefer to avoid traditional or high-impact exercises, or for anyone looking to introduce variety and functional movement into their regular routine. With no jumping or joint-straining moves, Pilates is ideal for individuals suffering from arthritis, back pain, incontinence, or other chronic conditions.

Helpful Tips for Pilates Beginners

When starting a mat Pilates routine, the key elements to focus on are: maintaining proper form, prioritizing breathwork, and aiming for controlled, intentional movements.

Start slow, simple, and steady to master your form and discover your personal limits in strength, range of motion, and more. Simonin recommends focusing on connecting with and engaging your deep core muscles: Imagine pulling your navel toward your spine and drawing in your lower ribs. Use your breath, especially the exhale, to deepen this core activation.

“The best [beginner Pilates] exercises are those that establish the foundational work necessary for a safe, supportive, and successful Pilates practice,” says Tabatha Russell, Master Pilates Educator and owner of tabPILATES and Bodyworks Center Inc. in Chicago.

Russell also points out that when teaching foundational exercises in her classes, it’s essential for beginners to experience a variety of body positions: standing, seated, on all fours (quadruped position), lying on their back, and lying on their front.

Trying a new exercise method can be difficult, and it might feel frustrating at first as you adjust to each move and its specific set of instructions. Simonin encourages you to stick with it, as you’re teaching your body a new way of moving—it’s all about practice!

Beginner Mat Pilates Moves

Here are eight beginner-friendly mat Pilates exercises that combine upper, mid-, and lower body movements. They may appear simple, but with focused movement and correct form, you’ll quickly start to feel the burn (often in multiple areas).

Start with 10 repetitions of each exercise. For movements that target one side at a time (like the side-lying clams), do 10 reps on each side.

1. Shoulder Bridge

“This is an excellent beginner exercise because it warms up the spine while also engaging the hamstrings,” explains Randi Stone, owner of NYC Pilates.

• Start by lying on your back with your knees bent and feet flat on the floor.
• Extend both arms straight along the sides of your body.
• Squeeze your glutes, exhale, and lift your hips about four to six inches off the floor.
• Inhale and gently lower your hips back down to the floor to complete one repetition.

2. Toe Taps (Marching)

This is a great exercise to strengthen your abs without the need for any crunches!

• Start by lying on your back.
• Lift both feet off the floor into tabletop position: knees over your hips and lower legs parallel to the floor.
• Extend both arms straight along the sides of your body.
• Inhale and gently lower your right foot toward the floor (keeping your leg bent at a 90-degree angle).
• Only tap your toes on the floor.
• Exhale and return your right leg to the starting position.
• Repeat with your left leg, alternating between dropping and tapping each foot for a total of 10 repetitions.

3. The Hundred

“This is the introductory exercise in a traditional Pilates routine,” explains Stone. She states that it stimulates circulation while targeting the core muscles.

• Start by lying on your back and bring both legs up one at a time into tabletop position (knees over hips and shins parallel to the floor and ceiling).
• Hover your arms a few inches above the floor, extending them straight along the sides of your body.
• Engage your core, exhale, and lift your head and shoulder blades off the floor.
• With your legs and torso stable, begin pumping your arms up and down at a quick yet controlled pace, moving them no more than about two inches.
• Inhale for five counts, exhale for five counts. Complete this 10 times.

4. Roll Back, Roll Up

This is another classic Pilates exercise that strengthens the core, says Stone. She suggests beginners start with just the roll back and use a smaller range of motion (there’s no need to roll all the way down to the floor initially). Gradually progress to a larger range of motion.

• Start seated on the mat with your knees bent and both feet flat on the floor.
• Extend both arms forward and parallel to the floor at shoulder height.
• Exhale and slowly roll your upper body halfway down to the floor, vertebra by vertebra. Focus on engaging your abdominal muscles—not your hip flexors—for control and stability.
• Inhale, then slowly roll your upper body back up to return to the seated position.

5. Swimming

“This is an excellent exercise for strengthening the deep stabilizing abdominal muscles that run along the spine,” explains Stone. As an added benefit, it also works the glutes and hamstrings.

• Start by lying face down on your stomach.
• Extend both arms straight in front of you, overhead.
• Engage your core, squeeze your glutes, and tuck your chin gently to your chest.
• Lift both your chest and legs a few inches off the floor, resembling a superman position.
• Inhale and exhale as you alternate kicking your legs and fluttering your arms up and down in a smooth, controlled swimming motion.
• Repeat the movement for 10 to 20 seconds, then rest and repeat as necessary.

6. Wall Squat

“This exercise helps improve posture awareness, strengthens the pelvic floor and glutes, and targets both the front and back of the legs,” says Stone.

• Start by standing with your back against a wall.
• Position your feet about hip-width apart and approximately a foot away from the wall.
• Extend both arms straight in front of you at shoulder height, keeping them parallel to the floor.
• Inhale as you lower your body 6 to 12 inches, using the wall for back support and your feet for stability.
• Focus on deep breaths as you hold this isometric squat for 10 seconds.
• Exhale and slide back up the wall to return to a standing position.

7. Cat and Cow

This is an excellent movement to stretch your entire back and neck.

• Begin on your hands and knees on the mat.
• Take a deep inhale, then exhale as you tuck your chin toward your chest and round your back up towards the ceiling, allowing your tailbone to tuck under your pelvis.
• Inhale again, and as you exhale, tilt your nose and tailbone upwards toward the ceiling, arching your back as your belly expands and drops toward the floor.
• Repeat this fluid motion for 10 reps, coordinating each movement with your breath.

8. Side-Lying Clam

This exercise works to strengthen your glutes and hips.

• Begin by lying on your right side with your legs bent and stacked.
• Place one arm under your head and neck for support.
• With your ankles together and hips facing forward, raise your top knee approximately 6 inches and then slowly lower it back down. Focus on engaging your glutes (rather than your back) to lift and squeeze the right leg open, as if opening a clam shell.
• Complete 10 reps, then switch sides and repeat for another 10 reps on your left side.