List of Pilates exercises for all levels

Pilates is a gentle yet effective method for strengthening the deep muscles, improving posture, and developing better body awareness. Accessible to everyone, it can be practiced by beginners and experienced athletes alike.

In this article, we offer you a list of Pilates exercises sorted by level, so everyone can progress at their own pace.

💡 Before you begin: To practice comfortably, be sure to use a suitable mat. Discover our selection of mats and accessories here.

Pilates exercises for beginners

If you're just starting out, it's important to focus on breathing, body alignment, and strengthening the center (core). These exercises will help you properly perform the basic movements of Pilates.

The Hundred

🔹 Goal: Strengthens the abdominals and improves breathing
🔹 How to do it?

Lie on your back, knees bent at a tabletop position (90°) or legs extended at 45° if you're comfortable.
Lift your head and shoulders slightly off the floor.
Extend your arms and pump them up and down in small movements while breathing: inhale for 5 counts, exhale for 5 counts.
Duration: 10 full breaths (100 pumps).

Bridge

🔹 Goal: Strengthens the glutes, hamstrings, and lower back
🔹 How to do it?

Lie on your back, feet flat on the floor and arms alongside your body.
Inhale, then exhale as you slowly lift your hips until they form a straight line between your shoulders and knees.
Hold the position for a few seconds, then lower back down vertebra by vertebra.
Repetitions: 10 to 15 times.

Single Leg Stretch

🔹 Goal: Works the abdominals and coordination
🔹 How to do it?

Lie on your back, knees drawn in toward your chest.
Lift your head and shoulders off the floor, then extend one leg to 45° while keeping the other bent.
Alternate legs slowly while maintaining control of the movement.
Repetitions: 10 times on each side.

If you're just starting out, check out our article on the benefits of Pilates.

Intermediate-level Pilates exercises

Once you've mastered the basics, you can intensify your training with more demanding exercises.

Roll-Up

🔹 Goal: Strengthens the abdominals and improves back flexibility
🔹 How to do it?

Lie on your back, legs extended and arms overhead.
Inhale, then exhale as you slowly roll up your spine to a seated position.
Inhale while seated, then exhale as you slowly roll back down to the starting position.
Repetitions: 8 to 10 times.

Side Leg Lift

🔹 Goal: Strengthens the hip, glute, and thigh muscles
🔹 How to do it?

Lie on your side, legs extended and aligned with your body.
Slowly lift the top leg without moving your hips, then lower it back down without touching the other leg.
Repetitions: 10 times on each side.

Swimming

🔹 Goal: Strengthens the back and improves coordination
🔹 How to do it?

Lie on your stomach, arms extended forward and legs stretched out.
Lift your arms, chest, and legs slightly off the floor.
Alternate small movements of your arms and legs, as if swimming.
Duration: 30 seconds.

Advanced Pilates exercises

These exercises are more demanding and require good muscle control and balance.

Teaser

🔹 Goal: Strengthens the abdominals, legs, and balance
🔹 How to do it?

Sit with your knees bent and feet on the floor.
Slowly extend your legs upward while keeping your back straight.
Try to balance your body on your sit bones, forming a "V" shape.
Hold the position for 5 seconds, then lower back down slowly.
Repetitions: 5 to 8 times.

Leg Pull Front (Dynamic Plank)

🔹 Goal: Works the abdominals, arms, and shoulders
🔹 How to do it?

Get into a plank position on your hands.
Slowly lift one foot off the floor without moving your hips.
Alternate legs while maintaining good body alignment.
Repetitions: 8 times on each side.

Control Balance

🔹 Goal: Builds flexibility and balance
🔹 How to do it?

Lie on your back and roll your legs behind your head (shoulder stand position).
Hold this position and try to lift one leg higher than the other.
Hold for a few seconds, then switch legs.
Repetitions: 5 times on each side.

How to fit Pilates into your routine?

Pilates can be practiced on its own or alongside other disciplines such as Yoga. By gradually incorporating these exercises into your routine, you'll build better posture, more strength, and greater overall well-being.