Pilates for Beginners - exercises and tips

My thoughts on why deep core strength and stability matters - especially for beginners! 


When starting Pilates, we focus on building a strong foundation — and that foundation is your deep core. The transverse abdominis (TVA), pelvic floor, diaphragm, and multifidus (deep spinal stabilisers) form your "inner core unit." These muscles don’t just help you look toned — they stabilise your spine, pelvis, and posture, support your everyday movements, and protect you from injury. Without a stable core, larger muscles (like the low back, glutes, or hip flexors) often try to compensate, which can lead to poor alignment, aches, or strain. That’s why we always begin by teaching clients how to activate their deep core muscles with control and breath, before layering in more complex movement.

How do the below Pilates for beginners exercises support deep core activation: 


 1. Single Leg Extensions

- This exercise is a brilliant intro to deep core engagement.

- The TVA is activated as you extend your leg whilst keeping your spine in neutral. 

- Teaching the body to move the limbs while keeping the pelvis and spine stable is fundamental in Pilates.

- It trains beginners to find neutral spine and develop core awareness without gripping or over-recruiting other muscles.


2. Dead Bug

- This exercise introduces imprint position  (light spinal flexion), which helps beginners feel their core connect more deeply to the mat.

- Alternating arm and leg movements challenge cross-body coordination and core stability, especially the obliques and TVA.

- Slow, mindful movements here retrain the body to stabilise from the inside out — one of the key principles of Pilates.


 3. Four Point Knee Hovers

- Lifting the knees just an inch off the ground creates a deep core challenge without movement — you’re isometrically firing up the TVA, pelvic floor, and shoulder stabilizers.

- Great for improving spinal alignment, posture, and full-body integration.


4. Four Point Kneeling Superman

- This move challenges balance and anti-rotation stability — the core has to work hard to keep the spine and pelvis from tipping or rotating.

- It’s an excellent way to train the back of the core, especially the multifidus, glutes, and deep spinal muscles.

- Encourages length and control, teaching the body how to move with integrity and stability, even during dynamic motion.


9 Teaching Tips for Beginners:

* Focus on slow, controlled movement — quality over quantity.  

* Exhale on the effort to help engage your deep core muscles.  

*  Imagine wrapping your waist like a corset to activate the TVA.  

* Keep your spine long and your pelvis still during leg or arm movements.  

* Use your breath — inhale to prepare, exhale to move with control.  

*  Avoid gripping your glutes or upper abs — think deep, gentle engagement.  

*  Keep shoulders relaxed and ribs soft throughout the exercises.  

* Move with intention — it’s not about how fast, but how well.  

* Consistency is key — small daily practice builds deep strength over time.