This three-minute sequence combines classical and contemporary Pilates exercises to target your legs, glutes and deep core muscles, which are vital for everyday activities. This will also help improve coordination, balance and train the mind-muscle connection that is so integral to Pilates.
In this practice, your whole body is completely neutral. It’s not moving, it’s not shifting because you are using your deep core muscles to hold yourself still. Only your leg is moving and you’re learning how to target that specific area. This helps in other activities and sports. It helps you perform exercises with better posture and more intention. Most of all, this Pilates sequence should feel manageable.
Here's how to do the beginner Pilates workout:
1. Toe tap
Time: 1min
- Lie on your back and make sure to engage your core, gently pressing your lower back onto the floor.
- Raise your head and place your hands by your temples or behind your head.
- Raise your knees so they are directly above your hips and bent to 90°, so your shins are parallel to the floor.
- Keeping your hips stable and a 90° bend in your knees throughout, lower one leg to tap your foot on the floor.
- Reverse the movement, then repeat on the other leg.
- Continue, alternating sides with each rep.
2. Leg lift
Time: 30sec each side
- Lie on your left side, resting on your left forearm, with your left elbow under your shoulder, and your right hand on your right hip.
- Bend your left leg and keep your right leg extended.
- Raise your right leg, initiating the movement from your hip.
- Lower it with control back to the start.
- Switch sides after 30 seconds.
Leg lifts on each side will challenge unilateral glute strength to address imbalances while also targeting the core to maintain a correct posture with your torso.
3. Bridge march
Time: 1min
- Lie on your back with your knees bent, feet flat on the floor and arms by your sides.
- Engage your core, then raise your hips until your shoulders, hips and knees form a straight line.
- Hold this position while you lift and lower one leg at a time, keeping your hips stable throughout.
A twist on the classic pelvic bridge exercise, these marches help improve coordination and balance at the same time as strengthening your legs and glutes.
- Home-Friendly Workout: Only 3 minutes, beginner-friendly, low-impact, and no heavy weights—perfect for daily practice to improve posture and overall wellbeing.
- Targeted Muscles: Focuses on legs, glutes, and deep core muscles, enhancing coordination, balance, and the mind-muscle connection essential in Pilates.
- Simple & Manageable: Three exercises—Toe Tap, Leg Lift, and Bridge March—performed slowly for time rather than reps, making it easy to start and repeat daily for gradual improvement.
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