Keen to build a stronger core?
Whether your goal is better posture, injury prevention, improved stability or simply moving with more confidence, Pilates is one of the most effective – and beginner-friendly – ways to strengthen your mid-section.
Unlike crunches or sit-ups that only work the surface muscles, Pilates focuses on the deeper stabilizing muscles that form the foundation of your strength. At Vaura, our workouts blend high-intensity Pilates with mindful, controlled movements to target your abdominals, pelvic floor, back, and obliques.
If you’re new to Pilates, this guide will walk you through seven of the best Pilates core exercises for beginners. These movements are all simple, safe, effective, and designed to help you progress at your own pace. Let’s dive in!
The 7 best Pilates core exercises for beginners
These seven beginner-friendly Pilates core exercises can be practiced on a mat at home or in the studio. Simply start with a few reps and gradually increase as your strength builds to build your own Pilates core workout – or pop into your local Vaura studio today to experience the benefits of working out with like-minded people.
1. The Hundred
A foundation Pilates core move, The Hundred helps build endurance while engaging your deep abdominals. It also teaches you how to connect breath with movement and avoid rushing your workout – one of Pilates’ most c`rucial aspects, yet also one of the most common Pilates mistakes beginners tend to make.
How to do it:
- Lie on your back with your knees bent and feet lifted into tabletop.
- Curl your head, neck and shoulders slightly off the mat.
- Extend your arms straight by your sides, hovering just above the mat.
- Pump your arms up and down in small, controlled movements.
- Inhale for five pumps, exhale for five pumps.
- Start with 50 counts and build up towards 100.
2. Single leg stretch
One of the best Pilates core exercises for beginners, the single leg stretch strengthens your lower abdominals while encouraging spinal stability and coordination. It’s a great way to build control without straining your back.
How to do it:
- Lie on your back, lift your head and shoulders, and bring both knees into your chest.
- Extend your right leg out at a 45-degree angle.
- Hold your left shin with both hands.
- Switch legs smoothly, drawing the right knee in and extending the left leg.
- Continue alternating for eight to 10 reps each side.
3. Double leg stretch
By working both your arms and legs together, the double leg stretch is a Pilates core movement that challenges your coordination and increases abdominal strength, while also opening the shoulders and hips.
How to do it:
- Lie on your back, head and shoulders lifted, knees drawn into chest.
- Extend both arms overhead and legs out at the same time.
- Keep your lower back connected to the mat.
- Circle the arms out wide and draw the knees back in.
- Repeat for eight to 10 reps with slow, controlled movement.
4. Rolling like a ball
This playful move massages your spine, improves balance, and strengthens your abdominals. It’s especially useful for developing body awareness and control.
How to do it:
- Sit on your mat with knees bent and feet lifted slightly off the floor.
- Place your hands on your shins and round your back.
- Gently roll backwards onto your spine.
- Use your core to roll back up, keeping your feet off the floor if you can.
- Repeat between six and eight times.
5. Modified plank
A gentle entry into plank work, this variation of one the most classic Pilates core exercises develops deep abdominal and shoulder strength. It’s excellent for building stability and toning your body before progressing to a full plank.
How to do it:
- Start on your hands and knees.
- Lower onto your forearms, elbows under shoulders.
- Step your knees back so your body forms a straight line from head to knees.
- Engage your core and hold for 15 to 30 seconds.
- To progress, lift your knees into a full plank.
6. Side-lying leg lifts
This simple Pilates core move targets your obliques and hips, helping balance strength across your core. Side-lying leg lifts also improve lateral stability, which supports everyday movement and functional strength.
How to do it:
- Lie on one side with legs extended and stacked.
- Prop your head up with your lower arm or rest it on the mat.
- Engage your core and slowly lift your top leg.
- Lower it with control.
- Repeat eight to 12 times each side.
7. Shoulder bridge (basic)
One of the best Pilates core exercises for beginners, a shoulder bridge helps strengthen your glutes, hamstrings, and lower back and stabilize the spine.
How to do it:
- Lie on your back with knees bent and feet flat, hip-width apart.
- Press through your feet and lift your hips towards the ceiling.
- Keep shoulders and arms grounded.
- Hold briefly at the top, engaging glutes and core.
- Lower your spine back down slowly.
- Repeat for six to 10 reps.
Pilates for core strength: 4 tips for your next Vaura class
Building strength is about more than just doing the right Pilates core exercises – it’s also about how you approach your practice. Small changes in consistency, form, breath, and variety can make a big difference to your results.
The following tips will help you get the most out of your Pilates core journey, whether you’re training at home or in the studio.
1. Stay consistent
Like any form of training, building core strength with Pilates requires regular practice. If you’re wondering how many times a week you should do Pilates, you’ll likely see the most progress with two to three sessions per week: whether at home with a mat routine, or in a reformer class at Vaura. Regular practice will also help you get – and stay – motivated to exercise as your Pilates journey progresses.
Consistency allows your body to adapt and gradually increase your core strength without strain. If you’re just starting out, try scheduling your workouts at the same time each week to build the habit. For older adults, consistency is especially important for maintaining mobility as you age – so explore our guide to Pilates for over 50s, and its myriad benefits for body and mind as you age, for more.
2. Focus on the quality – not the quantity
In Pilates, form is everything. Unlike high-repetition ab workouts, Pilates core exercises are best performed slowly and with precision. This ensures you’re activating the right muscles and keeping your body safe.
This slow, mindful approach is one of the things Pilates and yoga have in common – and, as a general guide, 10 slow reps are more effective than 30 rushed ones. If you’re not sure about your form, attending a class here at Vaura can help, as our supportive trainers will guide you through each movement with clear cues.
3. Be mindful of your breathing
Breathwork is a central part of any Pilates core workout – and a powerful tool for activating the core.
Inhale to prepare, exhale to engage your deep abdominals – this connection helps stabilize the spine and improves overall control. Many beginners notice that focusing on the breath during Pilates core movements helps them feel smoother and more mindful. Over time, this awareness carries into everyday life, improving posture and reducing tension.
New to Pilates? Prepare for your practice by brushing up on some key Pilates terminology, and feel more confident in class.
4. Mix up your routine with both mat and reformer Pilates core exercises
Combining mat and reformer Pilates will keep your Pilates core workouts varied and engaging while challenging your core in different ways.
Mat Pilates builds foundational awareness, while the reformer adds resistance to strengthen and lengthen muscles. At Vaura, classes such as Total, Fusion, and Stretch all incorporate Pilates core work in unique ways, helping you reach your goals faster: be that sleeping better, losing weight, or supporting your body both during pregnancy and after it with Vaura’s postpartum Pilates class, Nurture.
Now you’ve read about how Pilates core exercises can transform your mid-section, explore how Pilates changes your body compared to the gym – and browse the top 8 benefits of Pilates for women.