FitnessWorkouts

The 10 Best Pilates Exercises for Beginners, According to a Peloton Instructor

A Peloton instructor shares the best beginner Pilates exercises and how to do them, plus the benefits of Pilates.

alt
Photo credit: Peleton
Published Jan 27, 2025

Written by 

Kristin Jenny

Pilates was created in the 1920s in New York City by Joseph Pilates and many of its exercises were originally used to help World War I patients rehabilitate injuries. Today, Pilates is used more for fitness than for physical rehabilitation, although its focus on building a strong core may help prevent or speed along healing from other injuries.

Experts in This Article

Rebecca Kennedy

certified personal trainer and Peloton instructor

If you’re considering giving this mind-and-body-focused workout a try, it’s key to have a grasp of Pilates’ foundational moves so that you can safely make the most of this muscle-building, endorphin-inducing workout.

The benefits of Pilates

Pilates is a unique fitness practice in that it focuses on more than just burning calories and achieving toned muscles—although you’ll do both of those things with a regular cadence of classes.

Pilates is focused on three principles, according to the Pilates Foundation: breath, whole-body health, and whole-body commitment, with “the whole-body encompassing mind, body and spirit.” Within those principles, the concepts of breath, concentration, centering, control, precision and flow are mainstays in any well-rounded Pilates practice.

“There are many benefits of Pilates that go beyond toning muscles or getting in a great workout,” says Rebecca Kennedy, CPT, a Peloton Pilates and Tread instructor. “Some of the top benefits of Pilates for me are that it improves posture and balance, helps with overall flexibility and mobility, and is low-impact and low-stress on your joints.”

Additionally, Kennedy notes Pilates can be an excellent complementary workout to other fitness activities like running, cycling, or strength training.

Lastly, Kennedy believes the mind-body connection that is achieved from a frequent Pilates workout is unmatched in the fitness world. “A regular Pilates practice will improve your mind-body awareness while improving mental focus and concentration,” Kennedy says. “Its emphasis on enhancing breathwork can also have the effect of reducing feelings of stress and anxiety.”

Beginner Pilates tips to keep in mind

Before diving into Pilates head first, remember to listen to your mind and body—it’s better to forego a move or modify it than cause yourself pain or injury. While it may be tempting to launch into some of the more advanced Pilates moves, it’s better to view each movement with “curiosity, instead of just trying to do each move and check off a box,” Kennedy says.

She recommends nailing the basics of the moves featured below—and not just acing the look of a move, but truly internalizing the breathing rhythm, form, and alignment of these foundational Pilates movements before becoming overly concerned with time spent in a movement, number of reps, or moving into more challenging variations of a move.

advertisement

“A common misconception about Pilates is that you need to be flexible and also have a ton of equipment to get started with your practice,” Kennedy says. “Neither of these things are true. You do not need to be flexible to start a Pilates practice, and much of the equipment used is all extra, so don’t let either of those misconceptions hold you back from beginning a foundational practice.”

Finally, Kennedy reminds those who are new to Pilates that this is a slow, methodical practice. “Move slower than you think you need to, and always move with control,” Kennedy says. “Take modifications for any exercise that feels too challenging—it’s better to take a modification that allows you to maintain good form, breath control, and pelvic floor connection than to rush through a movement.”

The best Pilates exercises for beginners

Kennedy demonstrates each of the 10 moves in the video below. Follow along with her or scroll down for detailed exercise instructions.

1. The hundred

The Pilates hundred works your core and introduces the concept of timing your breath with your movements.

  1. 1.
    Lie flat on your back with knees bent and feet flat together on the floor.
  2. 2.
    Extend your arms up to the ceiling at shoulder height with your palms facing down.
  3. 3.
    Keeping your legs glued together, use your core to lift your legs into a tabletop position, with your feet off the mat, knees over ankles, and ankles in line with knees at a 90-degree angle.
  4. 4.
    Curl your head, neck, and chest up into a “crunch” position while reaching your arms toward your legs and extending your legs long on a diagonal line, about 45 degrees.
  5. 5.
    Keeping your wrists and fingers straight, start pumping the arms up and down in rapid, short movements while inhaling for five counts and exhaling for five counts.
  6. 6.
    Repeat the breath pattern ten times to reach 100.

2. Roll up

The roll up helps to build spine mobility and enforces the idea of maintaining a pelvic tuck for the entire duration of a rep.

advertisement
  1. 1.
    Lie face-up with your arms extended over your head and your legs extended straight out in front of you.
  2. 2.
    Take a big inhale into your belly, and as you exhale, pull your pelvic floor in and up. Exhale while maintaining that tucked pelvic position.
  3. 3.
    On the next breath in, raise your arms up toward the ceiling. As you begin to exhale, curl your head, neck, and shoulders off the mat, rolling up one vertebrae at a time and using your lower abs to roll all the way up until your hands reach towards your feet.
  4. 4.
    Roll back down slowly, inhaling on the way down until your arms reach up and overhead.
  5. 5.
    Begin the next roll up on an exhale.
  6. 6.
    Repeat 10 times.

3. Pelvic tilt

The pelvic tilt is great for spinal mobility and to help you connect to your pelvic floor and abdominal muscles.

  1. 1.
    Lie face-up with with your knees bent and feet flat on the floor. Place your hands on your stomach.
  2. 2.
    Inhale, letting your ribs slightly expand and tilting your pelvis slightly away from your ribs, creating a small gap between your lower back and the floor.
  3. 3.
    On an exhale, pull upward from the pelvic floor by tilting in a posterior motion (an inward motion)—flattening your lower back against the mat. This counts as one rep.
  4. 4.
    Relax your core and back, then begin again, slow and controlled, for 10 reps.

4. Single-leg stretch

The single-leg stretch is great for your hips, core, and overall coordination.

advertisement
  1. 1.
    Lie face-up with your legs extended.
  2. 2.
    Pull your right knee into your chest with your arms as you curl your head, neck, and shoulders off the mat. Hold for two counts
  3. 3.
    Then extend your right leg and pull your left knee into your chest.
  4. 4.
    Alternate legs for a total of 10 times.

5. Leg circle

The leg circle is great for hip mobility, hip stability, and core engagement.

  1. 1.
    Lie face-up with your legs extended and your arms down by your sides with your palms facing down.
  2. 2.
    Draw your right leg in toward your chest on an inhale, and on an exhale, extend your right leg straight up to the ceiling. You can flex or point your foot.
  3. 3.
    Keep your hips stable while drawing circles with your right leg in both directions. Start with small circles so you can ensure the movement engages your abs and that your hips stay stable.
  4. 4.
    Inhale, then draw your leg across your body and down toward the ground. On an exhale, lift it back up to the starting position.
  5. 5.
    Repeat 3-5 times per leg, drawing larger circles as your abs and hips become more engaged.

6. Side-lying leg kick

The side-lying leg kick is great for your hips and glutes as well as for your balance, coordination, and overall muscular stability.

  1. 1.
    Lie on your right side with your head propped up on your right hand. Place your left hand on the floor for stability.
  2. 2.
    Stack your hips, one on top of the other and position your legs slightly in front of you so that you can see them in your eye line.
  3. 3.
    Lift your left leg up to hip height, engaging your core and leg muscles as you do so.
  4. 4.
    Flex your left foot, then gently kick forward, pulsing your leg twice as you go.
  5. 5.
    Then, exhale, point your foot, and kick it behind you. That’s one rep.
  6. 6.
    Do 8-10 reps per leg.

7. The mermaid

The mermaid is an exercise that should feel “delicious,” Kennedy says. It’s a really good stretch that also works your core quite a lot.

advertisement
  1. 1.
    Start in a kneeling position where you’re sitting on one of your glute muscles with your legs slightly off to the side, both knees bent with your feet behind you. Your bottom foot should be slightly tucked underneath you. Ensure you’re sitting tall with a straight spine and open chest.
  2. 2.
    Place your bottom hand on the floor slightly away from your hips. Your other arm will start by your ear.
  3. 3.
    Inhale and reach upward, sliding your bottom hand out to the side as you stretch away from your legs.
  4. 4.
    Come back to the starting position and switch arms. Ensure you maintain the tall and open posture even when switching sides.
  5. 5.
    Repeat for 8-10 reps per side.

8. Shoulder bridge leg extension

This move is an excellent foundational exercise for glute and hamstring strength as well as hip mobility and spinal mobility.

  1. 1.
    Lie face-up with your knees bent and feet flat on the floor, hip-width apart.
  2. 2.
    Squeeze your glutes and core, and press through your feet to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest.
  3. 3.
    Straighten one leg out in front of you as you reach the opposite arm overhead, keeping your hips lifted and level.
  4. 4.
    Return your lifted arm and leg back down to the ground.
  5. 5.
    Repeat 8-10 reps per side.

9. Rolling like a ball

The “rolling like a ball” exercise not only helps to work on balance, coordination, spinal mobility and core strength.

advertisement
  1. 1.
    Start in a sitting position with your legs bent and your feet on the floor.
  2. 2.
    Bend your knees as much as you need to grab your ankles.
  3. 3.
    Curl your spine into a ball and roll forward and backward on your spine while keeping your chin tucked. The goal is to not put your feet down between each rep. Rather, use your core to hold the proper shape at the top of each rep.
  4. 4.
    Do 8-10 reps.

10. The saw

The saw is excellent for both flexibility and core strength by using a little stretching motion while we’re in a straddle position, as well as adding in elements of rotation to build strength in your obliques.

  1. 1.
    Start in a seated position with your legs extended and slightly wider than hip-distance apart. Flex your feet so that your toes are pointing up. Sit tall with your spine stacked, ribs relaxed and chest open. Pull your shoulders down and away from your ears.
  2. 2.
    Open your arms out to your sides.
  3. 3.
    Twist from your torso over to one side, and then hinge forward as far as you can.
  4. 4.
    Take two pulses on an exhale.
  5. 5.
    Inhale back to the starting position.
  6. 6.
    Then, twist to the opposite side and repeat.
  7. 7.
    Repeat for 8-10 reps per side.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

FitnessWorkouts

Adult Ballet is on the Rise—And Yes, You Should Totally Try it

Here's what to know before your first class.

Published Feb 26, 2025

Written by 

Lauren Wingenroth

Maybe it's the reemergence of balletcore, or maybe we're all just trying to discover our inner child, but ballet classes for adults are majorly on the rise. 

advertisement

Former Miami City Ballet dancer Miriam Landis has seen the adult ballet boom firsthand in her adult beginner classes at the Pacific Northwest Ballet School in Seattle. “My classes have grown up to the point where I’ll have 50 people in one class,” she says. “Especially since COVID, people really have this need for connection and shared sense of purpose. It’s really different from going to an exercise class—it’s a little bit of a meditation.” 

While many adults are finding community, creativity and purpose in ballet classes, there can also be an intimidation factor. After all, it’s an art form often depicted as elite and exclusive. But Landis says the vibe of most adult classes couldn’t be further from the cutthroat worlds of Center Stage or Black Swan. 

“People do feel like it has an exclusive aura,” she says. “But we’re really trying to include rather than exclude. I’ve had students say they were always too scared to come, but they were so glad they did. When people discover it, it really becomes something meaningful in their life.”

Inspired to hit the ballet barre? Here’s what veteran teachers and adult ballet regulars think you should know before you go, plus the benefits you can expect to get out of ballet as an adult. 

What to know before your first adult ballet class

“Beginner” doesn’t always mean beginner.

Confusingly, just because a class is labeled “beginner” doesn’t mean it’s appropriate for first timers, says Landis. Instead, look for classes called “absolute beginner” or “fundamentals” to learn the basics. “It’s like a language,” says Landis. “It’s not like a yoga class where you can go in and follow along.” 

If you aren’t sure, call the studio to ask if a class is intended for first timers. Or, some studios will even let you observe a class before you try it, says Dawn Hillen, who teaches absolute beginner ballet at The Ailey Extension in New York City. “Go see the teacher, and watch how they interact with the students,” she says. “That’s the single best way to know if it’s a good fit for you.”

It isn’t a fitness class.

Yes, ballet is a form of exercise. But a ballet class is not a fitness class. Plenty of first timers come in with that mindset, only to have their understanding deepen over time, says Landis. “There’s a real artistic aspect to it that doesn’t exist in an exercise class,” she says. “You’re going to be thinking about every part of your body, not just executing a step, but how you execute the step; the quality of it.” (FYI: Though barre classes often claim to be ballet-inspired, real ballet classes are actually very different.) 

Expect your ballet teacher to speak in metaphors and imagery more than you may be used to. (For instance, Landis might tell students to hold their hand as if they have “a million diamonds on their fingers.”) There’s also the focus on moving to the music, and on performing for an imagined audience. “Everything is taught based on how your audience is going to receive it,” Landis says. “How are you going to offer your cheek to the person sitting in the third ring so that what you’re projecting reaches them?” 

Though you’ll likely gain strength, coordination and flexibility from a ballet practice, ultimately ballet is about learning a craft, says Landis. 

advertisement

You don’t have to splurge on leotards—unless you want to.

If your adult ballet dreams involve a leotard, pink tights and a ballet skirt, that’s great. Hillen says for some students, feeling like they look the part enhances their experience. But if you don’t feel comfortable in traditional ballet attire—or you don’t want to spend money for an activity you aren’t sure you’ll stick with—she says anything you can move in is fine to wear. Form-fitting activewear is ideal, she says, so that teachers can see the alignment of your body, but she understands that some beginners might feel better in looser clothes. 

Shoes are a different story. Street shoes are typically not allowed in dance studios, so you’ll either want to invest in ballet shoes (jazz shoes are also fine, says Hillen) or wear socks. But be aware that socks can be slippery, says Landis, who often sends new dancers to the school’s lost and found to try and find a pair that’ll work for them.

Be respectful, but don’t worry too much about “ballet etiquette.” 

If you’ve watched enough ballet movies, you may be familiar with the concept that ballet culture contains countless unspoken rules and etiquette norms. While there’s some truth to that, in the low-stakes world of an adult ballet class, you don’t need to worry about much that isn’t common sense or similar to what you’d encounter in a fitness class.

For instance, you’ll be in close proximity to others, so be mindful about personal hygiene and not wearing heavy perfumes, suggests Landis. Arrive early, try to avoid having to leave and reenter the class, and keep your phone in your bag and on silent. 

Spatial awareness is key: Avoid standing too close to anyone else, or standing directly in front of anyone while working in the center of the room. Landis says that it’s common for regulars to use the same barre spot during every class, so it’s a nice courtesy to ask someone if a spot is available before parking yourself there. And when you’re doing steps that travel across the floor, “maintain the traffic pattern, even if you mess up the steps,” says Hillen. “If you come to a dead stop and people are traveling behind you, people can get injured.”

It’s customary to thank your teacher (and pianist, if there is one) at the end of class, but Hillen recommends also saying hello before class begins, to introduce yourself, explain that you’re new, and flag any injuries you may have. 

Embrace the corrections. 

Unlike in a yoga class, where you may get one or two hands-on adjustments, or a fitness class, where the coach may give some general form suggestions, in ballet, teachers give individualized corrections near-constantly. 

When a teacher gives you a correction, rather than dwelling on the fact that you’re doing something wrong, try to see it as an opportunity to learn and grow, says Hillen. Often, she says, teachers give corrections because they see potential and they want to help you reach it. “If a teacher turns their eye to you, it’s a gift,” she says. That said, if you feel the environment of the class is such that corrections aren’t well-intended or are making you uncomfortable, you may want to find a teacher who is a better fit for you.

“I always tell students that they can mess up in front of me; that this is a safe space and I’m here to support their journey,” says Landis. “Even if teachers aren’t skilled at communicating that, their role is to help you learn the skill you’re there to learn.” 

advertisement

The benefits of adult ballet classes 

Practicing ballet as an adult has myriad benefits, depending on what you’re hoping to get out of it. First, there’s the physical: A ballet class is a form of anaerobic exercise, says Hillen, meaning there will be short bursts of movement that get you huffing and puffing, followed by rest as you learn the next combination. She says ballet also develops strength, flexibility, mobility, coordination, balance and good posture. 

There are also the mental benefits, she says, like greater spatial and body awareness. “You’re constantly being asked to remember new things,” Hillen says. “So you’re making a healthier brain by learning something quickly and producing it physically.”

For Beverly Lippman, a regular at Hillen’s class, ballet helps her “focus on the moment,” she says. “Everything else goes away. It’s a very restorative space.” Landis agrees. “The ability to slow down, listen to music, be in your body and be present is incredibly valuable,” she says. “That is so missing from our general lifestyle.” 

Often, adult ballet classes are highly social, welcoming spaces, says Adrienne Chan, who takes Landis’ class at Pacific Northwest Ballet School. “I’ve made a lot of friends—it’s been wonderful,” she says. “Everyone cheers each other on.”

For Melissa Castañeda, who teachers adult beginner ballet at the Ballet Hispánico School of Dance in New York City, there’s power in learning that you are capable of something new as an adult. “It’s always a joy to see students discovering something they didn’t know about themselves,” she says. “It’s common for people to discover that their bodies are able to move in ways they never thought they could move. Your confidence will increase if you’re training with a good instructor who allows you to discover that in yourself.”

“They’re just immeasurable,” says Hillen on the benefits of ballet. “It expands your life.”

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

All Stories

Astrology
Daily Horoscopes

Your Daily Horoscope for March 10, 2025

What can you expect today? Discover your zodiac sign's daily horoscope from Well+Good's expert astrologer Stefanie Iris Weiss.

by Stefanie Iris Weiss
on Mar 9
alt
Food
Cooking
Recipes

25 Immune-Boosting Comfort Food Recipes

Cozy, comforting, *and* full of all the vitamins and minerals you could need to get yourself to spring happy and healthy? Look no further.

by Christina Manian, RD
on Mar 8
soba noodles
Shopping

Yes, You *Do* Need a Pair of Barrel Jeans—Because They Look Amazing on Everyone

If you think barrel-leg jeans seem too bold for your wardrobe, don't knock 'em until you've tried 'em.

by Jamey Powell
on Mar 8
barrel jeans trend
Shopping

The Best Wellness Sales This Weekend: Athleta, Cozy Earth, and More

Bargain shoppers, Well+Good is surfacing the best sales this weekend that you won’t want to miss. Ready, get set—shop!

by Khuyen Dinh
on Mar 7
alt
Health

It’s Time To Stop Believing These 7 Myths About Endometriosis

The biggest? That your pain is normal.

by Tabitha Britt
on Mar 7
person lying on their back on their bed while wearing a white tank top and light blue jeans, holding their stomach and worrying about endometriosis myths keeping them from getting diagnosed