4 of the best beginner Pilates exercises

Doing Pilates on a regular basis can have a big impact on your overall health, however, many newbies sometimes struggle to get into this form of exercise. Here are 4 of the best beginner Pilates exercises to start with if you are looking to increase your overall strength and balance.

1Single straight leg stretch

The single leg stretch allows you to get a great extension on the hamstring whilst also putting some healthy strain on your groin muscles.

• Step 1: Lie flat on your back and life you head and shoulders off the ground

• Step 2: Life one leg towards a 45-degree angle and hold the hands behind the ankle

• Step 3: After two pulls against the leg, swap and bring the other leg up and repeat

The key to this Pilates exercise is to keep the lower back stable during the movement. Strong core muscles will help you achieve this.

2 The hundred

The hundred is great for working your ab muscles. It also helps with intercostal breathing and balance. To perform the beginner version of this move bend your knees and put your feet flat on the floor.

• Step 1: Lie down on your Pilates mat and lift your legs to a 45-degree ankle

• Step 2: Using the core muscles, lift your head and upper back off the floor

• Step 3: After this, start to pump your arms up and down and keep your breathing in check

This Pilates exercise is a staple in many practitioners playbook. To make the exercise easier keep your knees bent to reduce the pressure on your core and lower back.

3 Single leg kick

The single leg kick is a beginner move that works the glutes and hamstrings. It also allows you to stretch your hip flexor.

• Step 1: lie on your front and support yourself with your forearms

• Step 2: contract your core muscles and bend your knee towards your glutes

• Step 3: extend the leg and continue for the designated reps

A beginner modification for this Pilates exercise involves folding your arms below you and placing your forehead on your hands.

4 Single leg circles

The single leg circle is good if you are looking to increase the strength in your pelvic floor and improve the mobility in your hamstrings.

• Step 1: lie on your back with your arms flat on the floor

• Step 2: Point your toes towards the ceiling and tense one of your ankles

• Step 3: contract your stomach muscles and push your lower back into the matt

What to move onto when you are ready for more advanced moves

Whilst these exercise are great to get use to the basics of Pilates, to enjoy some of the wider benefits you will need to eventually move on to some more advanced movements.