Wellness Center's Blog

Mat Pilates for Beginners

By: The CENTRE - Rolla Health Complex Staff

June 10, 2025, 10:00 am - Categories: Health & Fitness

Mat Pilates is a great way to begin moving your body. This low-impact workout focuses on helping you gain strength, flexibility and control. Get started and begin building a strong foundation from the inside out.

Beginner-friendly mat Pilates exercises to try.

Start with simple moves to build confidence and strength:

• Shoulder Bridge: This exercise is performed lying on your back. This is great for strengthening your glutes, hamstrings and core while improving spinal mobility.
• The Hundred: Boosts circulation and helps get your workout started. This is a classic Pilates warm-up that activates the deep abdominal muscles.
• Swimming: Lie on your stomach with your arms and legs extended. This pose strengthens your back, glutes, shoulders and core, all while improving coordination.
• Side-Lying Clam: Targets the hips and outer thighs as you lie on your side. This exercise is great for stabilizing your pelvis and improving lower-body alignment.

Tips for beginners.

As you begin your journey, make sure to check in with your instructor and ask questions as you go. Focus on these key tips and most importantly, have fun.

• Proper form is key
• Practice controlled, purposeful movement
• Focus on breathwork

Benefits of Pilates:

Pilates is a great workout option for all fitness levels, from beginner to advanced. Because of this, there are a wide variety of benefits for all who practice. Learn more about the benefits of Pilates here.

• Helps tone muscles
• May increase flexibility
• Can improve posture
• Supports weight loss
• Effective core workout

Mat Pilates is a great way to reconnect with your body. With consistent practice, you’ll build strength, awareness and confidence. Start slow, focus on the fundamentals and enjoy the journey. Remember, if you need help with an exercise or assistance in modifying a movement, ask your instructor. Our trainers want you to have a successful workout and are always happy to help.

REFERENCE: Clancy, Nicole. “8 Non-Intimidating Mat Pilates Exercises for Beginners.” Real Simple. November 30, 2023. www.realsimple.com/mat-pilates-exercises-for-beginners-8409221.