The 6 Best Beginner-Friendly Pilates Moves, According To A Pilates Instructor

The buzz around Pilates has reached new heights with the rise of at-home workouts and celebrity endorsements thrusting it into the spotlight. During last year’s Met Gala, socialite Lori Harvey was spotted on the red carpet with visible abs, to which she credited Pilates as the source of her chiseled physic.

The fitness world has seen a significant pivot in its offerings of alternatives that go beyond hours spent on the treadmill and lifting tons of weights in order to achieve our body goals. And with one part being due to pop culture figures popularizing classic forms of movements like Pilates, many women are seeing this practice as a means to connect with their bodies and look good while doing it.

But Pilates is no new thing. It was first created by founder Joseph Pilates in Germany and was brought to the United States by his understudy, Kathleen Stanford Grant — a Black woman from Boston, Massachusetts. Understanding the history makes the resurgence of Pilates within the Black community feel even more serendipitous and an opportunity to explore the practice from all levels of expertise.

Atlanta-based instructor and founder of GRND Pilates, Jhardè Johnson, says that getting into the practice provides a number of benefits that go beyond a six-pack. “It instantly connects you to your core,” she says, “There’s a mind-body connection, an increase in balance and coordination, your posture becomes better, and it helps prevent injuries.”

“There’s a mind-body connection, an increase in balance and coordination, your posture becomes better, and it helps prevent injuries.”

The Powerhouse, or the group of muscles that include your upper and lower abdominals, lower back, hips, and buttocks, all work together as the core of Pilates. “A lot of people don't have that core connection,” she explains. “And it doesn't mean that they're not strong or that they're weak or any of these things, it's just that with Pilates, you are constantly working those miniature muscles that you don't normally work.”

Jhardè says that by incorporating Pilates into your fitness journey two to four times a week, with consistency, “you will start seeing physical changes in your body and in your mind.” And to get you started on your journey, she’s provided 6 of the best beginner-friendly moves to add to your routine.

Classical Pilates Move Series:

The Hundred

  • Lie flat on your back with your legs extended and arms by your sides.
  • Engage your core by pulling your navel towards your spine and pressing your lower back into the mat.
  • Lift your head, neck, and shoulders slightly while looking toward your abs.
  • Rhythmically pump your arms up and down. Inhale for five arm pumps and exhale for five pumps.
  • Maintain stability in your torso, breathe deeply, and keep your legs still and extended.
  • Repeat for ten breath cycles or 100 arm pumps.

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Single Leg Stretch

  • Lie on your back, lift your head and shoulders, and alternate extending one leg while pulling the other knee towards your chest.
  • Repeat 8-10 times on each leg, coordinating arm movements.
  • Breathe in as you switch your legs and exhale as you bring your knees in.

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The Double Leg Stretch

  • Lie on your back, bringing your knees to your chest while holding onto your shins.
  • Extend your legs and arms upward, hold briefly, and return to the starting position.


  • Lie on your back, lifting one leg towards the ceiling while lowering the other leg towards the mat.
  • Switch your legs in a scissoring motion while keeping your head, neck, and shoulders lifted off the mat.

Learn Pilates with me. Link in bio for mat #Blackgirlpilates#pilates #pilatesscissor #fitness #blacktiktok #core #strongnotskiinny

​Lower Lift

  • Start by lying on your back with your legs extended up.
  • Slowly lower your legs towards the floor while engaging your abs.
  • Lift your legs back up using your abdominal muscles and repeat.

Lower lift is always a tough one. Enjoy these tips. #pilates #pilatesinstructor #pulatesbody #abs


  • Lie on your back and lift your knees.
  • Rotate your torso while extending opposite legs and repeat.

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