Pilates for Beginners: 13 Exercises to Strengthen Your Core and Relieve Back Pain

Do you think an effective workout must be fast, intense and really challenging? Pilates will show you that even slow, controlled exercise can bring great results. But it will make you focus even more on movement, breath, and your core. That’s why it’s a great choice if you suffer from back pain, have a sedentary job, or want to strengthen your core.

Many people, however, make one mistake. They skip the basics and try challenging Instagram exercises for which their body is not yet ready. It’s no wonder it doesn’t work then. That’s why today we will focus on the correct execution of basic Pilates exercises, their technique and practical tips, thanks to which your Pilates routine will be safe and effective.

What is Pilates?

Pilates is a comprehensive exercise that focuses on strengthening the core, flexibility, and healthy posture. It is performed slowly, with control, and with an emphasis on proper breathing. Thanks to this, the deep stabilising muscles are engaged, which we often neglect in regular training. At first glance, it may seem inconspicuous, but in reality, it can be quite challenging. And that’s even without heavy weights and intense intervals.

3 Rules You Need to Know Before You Start

Pilates is not just about what exercises you do, but mainly how you do them. This is where many people make a mistake when the movement looks correct, but the body works differently than it should. Therefore, it is important to follow three important rules.

1. Breathe Correctly

In Pilates, it’s not enough to simply breathe, but to control how exactly you breathe. Proper breathing helps the body maintain stability and engage all important muscles.

In Pilates, you should breathe into your ribs, i.e., into the sides of your chest. Your abdomen remains firm and should not push forward during inhalation. Thanks to this, your body has better support, and movement is more controlled.

How to do it in practice?

Lie on your back on a flat mat and place your hands on your lower ribs. Try to inhale so that you can expand your chest sideways. During exhalation, your ribs should gently lower, and you should feel your core engaged. You will use this type of breathing for most Pilates exercises.

2. Activate Your Core

If you were to remember only one thing from Pilates, it would be core activation. The core is not just the abdomen, but a group of muscles in the abdomen, back, and pelvis that keep the body stable. When the core is active, the back has support, and exercises are safer and more effective.

Many people make the mistake of either pushing their abdomen out too much during exercise or, conversely, forcefully pulling it in. Neither is correct. Pilates is about gentle, conscious strengthening, which you achieve through the aforementioned proper breathing.

Before each exercise, first inhale into your ribs and gently brace your abdomen as you exhale. Your hips, ribs, and pelvis will thus remain stable during the exercise.

3. Pay Attention to Proper Pelvic Alignment

Pelvic alignment affects how your back works when you exercise. If the pelvis is misaligned, the spine unnecessarily arches or, conversely, presses too much into the mat, and the exercises lose their effectiveness. Proper pelvic position helps maintain the spine in a safe position and simultaneously better engage the core.

In Pilates, you will most often encounter two pelvic positions – neutral position and imprint. Both have their place and are used in different situations.

Neutral Pelvic Position

In a neutral position, the spine has its natural curvature. When you lie on your back, a small gap remains between your lower back and the mat. This position is suitable for many exercises where you want to work with stability and natural body alignment.

Imprint Position

In this case, you must have a slightly tucked pelvis and gently press your lower back into the mat. This position is often used by beginners or during more challenging exercises because it helps better protect the lumbar spine and maintain control over movement.

If you are unsure which position to choose, imprint is a safer option. This is especially true if you have lower back pain or are just getting acquainted with Pilates.

What Do You Need to Practice Pilates at Home?

The good news is that for Pilates, you don’t need any complicated equipment.

• Mat: Ideally, choose a thicker mat (approximately 1 – 1.5 cm), because many Pilates exercises are performed on your back or lying down. On a thin yoga mat, exercising can be uncomfortable for your spine.
• Non-slip socks: You can exercise barefoot or in non-slip socks, which help with better stability. It is important that your feet do not slip on the mat and that you have control over your movement.
• Comfortable, form-fitting clothing: Choose form-fitting leggings and a t-shirt or just a sports bra. It is important that your clothing does not ride up or get in the way during movement.

That’s really all you need to start. Once you master the basics of Pilates, you can also incorporate smaller props or advanced Pilates techniques. Experienced Pilates enthusiasts also exercise on special machines (Pilates reformer) and with various props (e.g., Pilates ring, ankle weights, exercise ball, balance pad, resistance bands, etc.).

Pilates Exercises for Beginners

1. Pelvic Curl (Pelvic Tilt and Roll)

The Pelvic Curl is a basic Pilates exercise that helps to mobilise the spine, strengthen the gluteal muscles, and teach you how to work with your pelvis and core.

• How to do it: Lie on your back, bend your knees, and place your feet hip-width apart. Place your arms by your sides and, as you exhale, tuck your pelvis. Slowly lift your pelvis upwards, vertebra by vertebra. When returning, lower your spine back in the opposite direction – first the upper back, then the lower back and pelvis.
• Tips for proper technique: Perform the movement slowly and with control, keep your knees stable and do not arch your lower back in the top position.
• Common mistakes: Lifting the pelvis all at once without rolling the spine, arching the lower back in the top position, and unstable knees.
• Primary muscles engaged: gluteal muscles (gluteus maximus), hamstrings, core muscles, abdominal muscles, lower back muscles

2. Chest Lift

The Chest Lift is an exercise for strengthening the abdominal muscles and improving core control. It teaches you to lift your torso without straining your neck and shoulders.

• How to do it: Lie on your back, bend your knees hip-width apart, and place your hands behind your head. As you exhale, lift your head and chest slightly off the mat, hold the position for a moment, and then return slowly with control.
• Tips for proper technique: Keep your shoulders and shoulder blades down, keep your neck relaxed, and your elbows pointing slightly outwards, not towards the mat.
• Common mistakes: Pulling the head with your hands, lifting shoulders towards the ears, too large a range of motion without control, holding your breath.
• Primary muscles engaged: rectus and oblique abdominal muscles, core muscles, deep trunk stabilising muscles

3. Spine Twist Supine (Spine Rotation Lying Down)

The Spine Twist Supine is a gentle Pilates exercise that helps to release the spine and improve its mobility. It is ideal as compensation after sitting and for a stiff back.

• How to do it: Lie on your back, bend your knees hip-width apart, and extend your arms out to the sides. As you exhale, slowly rotate your bent legs to one side, inhale to return to the centre with control, and repeat the exercise on the other side.
• Tips for proper technique: Perform the movement smoothly and with a smaller range of motion, keep your shoulders relaxed and pressed to the mat throughout the exercise.
• Common mistakes: Lifting shoulders off the mat, swinging motion without control, too large a range of motion, loss of stability when returning to the centre.
• Primary muscles engaged: oblique abdominal muscles, core muscles, deep spinal stabilising muscles

4. The Hundred

The Hundred is one of the most well-known Pilates exercises for core and breath activation. It’s not about strength, but about endurance, control, and proper breathing.

• How to do it: Lie on your back, lift your legs into a tabletop position, and extend your arms by your sides. Perform small, pulsating movements with your arms up and down, and breathe rhythmically – five short inhalations and five short exhalations.
• Tips for proper technique: Maintain a strong core and stable spinal position, the arm movement is small and originates from the shoulders, not from swinging.
• Common mistakes: Arching the lower back, loss of breathing rhythm, too large a range of arm movement, unnecessary tension in the neck and shoulders.
• Primary muscles engaged: rectus and oblique abdominal muscles, core muscles, deep trunk stabilising muscles

5. Single-Leg Stretch (Alternating Leg Pulls)

The Single Leg Stretch is a Pilates exercise focused on strengthening the core and improving leg movement control. It teaches you to maintain a stable torso even when moving your limbs.

• How to do it: Lie on your back and lift your head and chest slightly off the mat. Pull one leg towards your chest, extend the other diagonally above the mat, and smoothly alternate legs as you exhale.
• Tips for proper technique: Maintain a strong core and stable spinal position, the arm movement is small and originates from the shoulders, not from swinging.
• Common mistakes: Arching the lower back, loss of breathing rhythm, too large a range of arm movement, unnecessary tension in the neck and shoulders.
• Primary muscles engaged: rectus and oblique abdominal muscles, deep abdominal muscles, hip flexors, pelvic stabilising muscles (deep pelvic muscles)

6. Double-Leg Stretch (Simultaneous Leg Pulls)

The Double Leg Stretch is a more challenging Pilates exercise for the core, which will test your stability and movement control. It is crucial to maintain a strong core while working both your arms and legs.

• How to do it: Lie on your back. Pull your knees towards your chest to the extent that you can hold them with both hands under your knees (or even lower). In this position, lift your head and chest off the mat. Place your hands on your shins or ankles. As you inhale, extend your legs diagonally forward and stretch your arms above and slightly behind your head. As you exhale and circle your entire arms, return your knees to your chest and wrap your hands around your legs again.
• Tips for proper technique: Maintain a strong core throughout the entire movement, the lower back remains stable, and if the exercise is challenging, extend your legs higher or reduce the range of motion.
• Common mistakes: Arching the lower back, loss of tension in the core, too fast and uncoordinated movement, holding your breath.
• Primary muscles engaged: rectus and oblique abdominal muscles, deep abdominal muscles, hip flexors, pelvic stabilising muscles (deep pelvic muscles)

7. Leg Circles

Leg Circles are a great Pilates exercise for core control and hip mobility. Even though only one leg moves, the core must remain stable throughout.

• How to do it: Lie on your back, extend one leg on the mat, and lift the other straight up. Place your arms by your sides, and gently tuck your pelvis. As you inhale, begin to draw a small circle with the lifted leg. As you exhale, complete the circle and continue smoothly in the same direction. After several repetitions, switch direction and leg.
• Tips for proper technique: The pelvis remains stable and pressed to the mat throughout the exercise, make the circles smaller.
• Common mistakes: Rocking the pelvis from side to side, too large circles, arching the lower back, unnecessary tension in the shoulders and neck.
• Primary muscles engaged: deep abdominal muscles, oblique abdominal muscles, hip flexors, muscles around the hip joint

8. Cat Cow

Cat Cow is a simple Pilates exercise for releasing and mobilising the spine. It helps improve back mobility and awareness of pelvic and spinal movement.

• How to do it: Come to an all-fours position. Place your palms under your shoulders and your knees under your hips. As you inhale, arch your back, open your chest, and gently lift your gaze. As you exhale, round your back, tuck your pelvis, and let your head drop. Repeat the movement smoothly with the rhythm of your breath.
• Tips for proper technique: The movement originates from the spine, not from swinging. Keep your shoulders relaxed, away from your ears.
• Common mistakes: Swinging motion without control, holding your breath, exaggerated arching or rounding, tension in the shoulders and neck.
• Primary muscles engaged: deep spinal muscles, abdominal muscles, pelvic floor muscles, shoulder girdle muscles

9. Back Extensions (Lying Prone)

Back Extensions is a Pilates exercise focused on strengthening the back muscles and improving posture. It helps counteract prolonged sitting and a weakened back.

• How to do it: Lie on your stomach, extend your legs, and place your hands under your forehead. Prepare with an inhalation. As you exhale, gently lift your head and chest off the mat. Keep your hands on the mat. Hold the position for a moment, then return down with control.
• Tips for proper technique: Focus on lengthening the spine, not on the height of the lift. Keep your neck in line with your spine and brace your core to support your lower back.
• Common mistakes: Too large a range of motion, overstraining the lower back, tilting the head back, inactive core.
• Primary muscles engaged: back muscles, deep spinal stabilising muscles, gluteal muscles (gluteus), core muscles

10. Swimming

Swimming is a dynamic Pilates exercise that strengthens the back, gluteal muscles, and core. It also improves coordination and trunk stability.

• How to do it: Lie on your stomach with your arms extended overhead. Gently tuck your pelvis, brace your core, and keep your gaze towards the mat. Lift your right arm and left leg off the mat. Smoothly switch sides – left arm and right leg. Continue smoothly alternating arms and legs.
• Tips for proper technique: Keep the movement small and controlled, keep your breath flowing, and ensure your lower back does not arch excessively.
• Common mistakes: Too rapid alternation of limbs, arching the lower back, lifting arms and legs too high, holding your breath.
• Primary muscles involved: back muscles, deep spinal stabilising muscles, gluteal muscles (gluteus maximus), hamstring muscles, shoulder muscles

11. Side Kick (Side Leg Kicks)

Side Kick is a Pilates exercise focused on hip and gluteal muscles. It also teaches you to maintain a stable torso even when only one leg is moving.

• How to do it: Lie on your side with your legs extended and stacked. Support your head with your hand or rest it on your extended arm. Slightly lift your top leg. As you exhale, kick your top leg forward, and as you inhale, return it backwards. Repeat the movement smoothly, then switch sides.
• Tips for proper technique: Keep your torso stable and elongated, and the leg movement fluid. Adjust the range of motion so that you do not lose pelvic control.
• Common mistakes: Rocking the torso back and forth, loss of pelvic stability, too large a range of motion, overstraining the lower back.
• Primary muscles involved: hip muscles, gluteal muscles, deep abdominal muscles, core muscles

12. Spine Stretch Forward (Forward Bend with Spinal Rounding)

Spine Stretch Forward is a Pilates exercise focused on stretching the spine and the back of the body. It helps to release tension in the back and improve spinal mobility.

• How to do it: Sit upright with your legs extended. Extend your legs hip-width apart. Extend your arms forward at shoulder height. Inhale and engage your core. As you exhale, slowly round your back and lean forward, as if reaching for something. As you inhale, return to an upright position in a controlled manner.
• Tips for proper technique: Focus on gradually rounding your spine, and keep your shoulders relaxed.
• Common mistakes: Bending only at the hips without spinal engagement, pulling forward with your arms, tension in the shoulders and neck, holding your breath.
• Primary muscles involved: rectus and oblique abdominal muscles, deep abdominal muscles, back muscles, hamstring muscles

13. Plank Prep (Preparation for Plank)

Plank Prep is a preparatory Pilates exercise for the plank, which helps to strengthen the core, shoulders, and back.

• How to do it: Get into a tabletop position – palms under shoulders, knees under hips. Slightly tuck your pelvis and engage your core. Keep your back straight. Lift your knees off the mat and hold this position for a few seconds. Return to your knees in a controlled manner.
• Tips for proper technique: Keep your body in one line, press your shoulders away from your ears, and if the exercise is challenging, feel free to stay on your knees.
• Common mistakes: Arching the lower back or excessive rounding, shoulders dropping towards the ears, insufficiently engaged core, holding the position for too long at the expense of technique.
• Primary muscles involved: deep abdominal muscles, rectus and oblique abdominal muscles, shoulder girdle muscles (scapular stabilisers), gluteal muscles

Complete Pilates Workout for Beginners

This workout routine is designed for beginners. Ideally, you should practice it 2–3 times a week for approximately 20–30 minutes. Do not rush and do not try to accumulate repetitions. Instead, focus on proper technique, movement control, and fluid breathing. If you are new to Pilates or suffer from back pain, feel free to modify the exercises to suit you.

Exercise	Number of Sets	Number of Repetitions per Set
Pelvic Curl	1–2	8–10
Chest Lift	1–2	8–10
Spine Twist Supine	1–2	6–8 per side
Hundred	1	5–10 breath cycles
Single Leg Stretch	1–2	8–10 per leg
Double-Leg Stretch	1–2	6–8
Leg Circles	1	6–8 per leg and direction
Cat Cow	1	6–10
Back Extensions	1–2	6–8
Swimming	1	20–30 seconds
Side Kick	1–2	8–10 per side
Spine Stretch Forward	1	6–8
Plank Prep	1–2	15–30 seconds

Frequently Asked Questions (FAQ)

1. Can I practice Pilates every day?

Yes, you can practice Pilates every day, especially if it involves lighter exercises and shorter workouts. However, for beginners, it is ideal to practice 2–3 times a week to allow your body time to recover. If you feel tired or stiff, choose a shorter routine.

2. Can I do these exercises if I have muscle soreness?

Mild muscle soreness is not an issue. Pilates exercises can gently mobilise and relax the muscles. However, if the soreness is significant or painful, it is better to allow your body to rest.

3. What if my neck hurts during exercise?

Neck pain often indicates incorrect technique. Try to reduce the range of motion, relax your shoulders, and engage your core more. If the problem persists, rest your head on the mat and simplify the exercise.

4. How long will it take to see results?

You may feel the first changes after just a few workouts, for example, relief from back pain. Visible results, such as body strengthening or improved posture, usually appear after 4–6 weeks of regular practice.

5. Is Pilates suitable for back pain?

Yes, Pilates is often recommended for back pain because it focuses on stability, movement control, and core strengthening. It is important to exercise slowly, without pain, and to adapt the exercises to your capabilities. If you have acute or more serious problems, it is advisable to consult a specialist.

What Should You Take Away from This?

Our Pilates workout is excellent if you need to strengthen your body and are also new to this sport. To practice Pilates effectively, perform the exercises slowly, with an emphasis on proper breathing and core stabilisation. This way, you will better achieve a strong core and better posture.

You can practice Pilates independently or in combination with other sports you engage in. In any case, it is important to persevere and exercise regularly. Then the results will follow!

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