Top 5 Essential Pilates Moves Every Beginner Should Master

Build a strong foundation with breath-led movement and mindful control

Starting something new — especially movement — can feel both exciting and intimidating. But Pilates is not about perfection. It’s about presence, precision, and progress.

At Aligna, we guide our beginners to build strength from the inside out. That starts with mastering the foundational moves — simple yet powerful exercises that teach your body how to move with control, awareness, and breath.

Here are five essential Pilates moves that lay the groundwork for a safe and effective practice — both in class and in everyday life.

Pelvic Curl (Articulated Bridge)

A gentle yet powerful way to awaken the spine, engage the glutes, and activate the deep core.

How to do it:

Lie on your back, knees bent, feet hip-width apart. Press into your feet, slowly lifting the hips while rolling the spine off the mat one vertebra at a time. Pause, then lower back down with control.

Why it matters:

• Teaches spinal articulation
• Activates hamstrings and glutes
• Builds awareness of pelvic positioning

Chest Lift

This core-focused movement strengthens the abdominals while supporting the head, neck, and shoulders.

How to do it:

Lie on your back with knees bent, hands behind the head. Exhale to curl the head, neck, and shoulders off the mat, keeping the pelvis stable. Inhale to lower.

Why it matters:

• Builds core connection
• Trains breath and abdominal control
• Prepares the body for more dynamic exercises

Spine Twist (Seated)

A seated twist that builds rotational strength and improves postural awareness.

How to do it:

Sit tall with legs crossed or extended. Reach arms out to the sides. Inhale to prepare, exhale to twist from the waist (not the shoulders), keeping the spine long. Inhale to return to center.

Why it matters:

• Enhances spinal mobility
• Supports oblique strength
• Encourages upright posture

Single Leg Stretch

A signature mat exercise that strengthens the core while improving coordination and control.

How to do it:

Lie on your back, curl head and shoulders up. Bring one knee toward the chest while the other leg extends long. Switch legs, keeping core engaged and breath steady.

Why it matters:

• Builds endurance and deep abdominal control
• Encourages pelvic stability
• Boosts mind-body connection

Leg Circles

This deceptively simple movement teaches you how to stabilize the pelvis while moving the limbs — a key principle in Pilates.

How to do it:

Lie on your back with one leg extended toward the ceiling, the other flat on the mat. Keeping the hips grounded, draw gentle circles with the raised leg. Reverse the direction.

Why it matters:

• Improves hip mobility
• Strengthens core stabilizers
• Teaches controlled, isolated movement

Start Small, Stay Consistent

These foundational moves may seem simple, but they carry depth — and they form the bedrock of more advanced Pilates work. Practicing them regularly helps you move better, feel stronger, and build a practice that supports your body for life.