Pilates continues to soar in popularity across the UK, celebrated for its wide-ranging benefits from boosting core strength and flexibility to enhancing posture and balance. Yet, the trend's darker side—expensive classes, intimidating social media influencers, and pressure to buy pricey gear—can deter newcomers. According to Pilates instructor and Sunday Sporting Club founder Henriette Kristiansen, this is a great shame, as the practice is fundamentally accessible and inclusive.
Why Pilates is Perfect for Everyone
Henriette Kristiansen emphasises that one of Pilates's greatest strengths is its suitability for all, regardless of age, fitness level, or experience. "All the exercises can be adapted to meet individual needs, offering a low-impact way to improve strength, flexibility and balance," she explains. The method, originally called Contrology, was developed for rehabilitating injured soldiers during the First World War, focusing on controlled movements for optimal muscle and joint function.
Kristiansen notes the shift towards low-impact exercise, stating, "More people are starting to recognise that a good workout doesn’t necessarily have to mean high intensity." She adds that Pilates offers a valuable chance to disconnect and reset both body and mind, making it ideal for desk-bound workers or those with sedentary routines.
How to Start Your Pilates Journey
For absolute beginners, Kristiansen recommends starting with a mat Pilates class at a local studio or gym, as it is the most accessible format. While following online videos is an option, she cautions that proper technique is crucial to activate the correct muscles and prevent injury. "Give yourself grace and be kind to yourself. You wouldn’t expect someone else to be perfect at something they’ve never done before," she advises.
She discourages seeking a one-size-fits-all style, suggesting instead that newcomers try different classes—such as mat or beginner reformer Pilates—and stick with what they genuinely enjoy, as consistency yields the best results.
Six Essential Pilates Moves for Beginners
Below, Kristiansen shares her top six Pilates moves for beginners to try at home. All you need is a mat and some space to stretch.
1. Pelvic Curl (Bridge)
This simple move strengthens the pelvic floor, glutes, and core, and can help alleviate back pain and improve posture. Lie on your back with knees bent and feet hip-width apart. Inhale to prepare, then exhale as you tilt your pelvis and slowly lift your hips to form a straight line from shoulders to knees. Engage your core, avoid arching your back, and slowly roll down vertebra by vertebra. Repeat three to five times.
2. Single Leg Stretch
Excellent for core strength, coordination, and stability, this move also benefits the hip flexors and spine. Lie on your back, lift your head, neck, and shoulders off the mat, and bring your knees toward your chest. Extend one leg out while holding the other knee in. Switch legs smoothly, inhaling as you switch and exhaling as you extend. Repeat five to ten times.
3. Side Kick
This exercise builds core, leg, and glute strength while stretching the body after prolonged sitting. Lie on your side with your bottom leg bent for stability. Support your upper body with your forearm. Inhale, then exhale as you swing your top leg forward with control, and inhale as you sweep it back, keeping hips stacked. Repeat five to ten times on each side.
4. Seated Spine Twist
A vital move for spinal mobility and body awareness, the spine twist combats the effects of desk work. Sit tall with legs bent or crossed. Inhale to prepare, then exhale as you twist your upper body to one side, keeping hips grounded. Inhale to return to centre and repeat on the other side. Perform three times on each side.
5. Toe Taps (Supine)
Simple yet effective, toe taps enhance core strength, pelvic stability, and lower back support. Lie on your back with knees bent at 90 degrees in a tabletop position. Inhale, then exhale as you lower one foot to tap the mat lightly before returning it. Alternate legs, maintaining a slightly curved spine to engage the core.
6. The One Hundred
A classic mat Pilates move, 'The One Hundred' boosts core strength, circulation, and respiratory function. Lie on your back, lift your head and shoulders, and extend legs to a 45-degree angle. Pump your arms up and down while inhaling for five counts and exhaling for five counts. Complete ten breath cycles (100 counts).
By integrating these foundational moves into a regular routine, beginners can safely enjoy the full-body benefits of Pilates, building a strong foundation for a lasting practice.
