Pilates Basics: Where Should You Start If You’re New to Pilates?
New to Pilates? Start here.
Perhaps you’ve been thinking about trying Pilates for ages.
You’ve heard people talk about their core, neutral spine, pelvic floor and breathing… but when you actually lie down on the mat, it can feel like there’s a LOT to remember!
The good news?
You don’t need to know it all before you begin.
Pilates is a practice. You learn by moving, noticing and gradually building your understanding of your body.
That’s exactly why I’ve created my new Pilates Basics for Beginners video — to take you back to the foundations and help you understand what we’re actually trying to achieve before progressing into more challenging exercises.
So, what are the Pilates basics?
Before we start throwing our legs around or attempting complicated-looking exercises, I like to start with something much simpler:
Setting the scene.
In this beginner session, we begin lying comfortably on our backs, known as supine lying, and use this position to explore how your body feels and moves.
It’s an opportunity to slow down, connect with your breath and begin to understand some of the fundamental principles that underpin Pilates.
1. Finding your comfortable starting position
There isn't one perfect position that every body needs to fit into.
Instead, we explore how you can position yourself comfortably and become aware of your spine, pelvis, ribcage and breathing.
This awareness is incredibly valuable.
Rather than simply copying a movement, you're beginning to understand what your body is doing.
2. Exploring pelvic tilts
Pelvic tilting is a lovely beginner exercise because it helps you start to recognise movement through the pelvis and lower back.
As you gently move between positions, you can begin to notice:
How your pelvis moves
How your lower back responds
How your abdominal muscles respond
Whether you're holding unnecessary tension
How your breath changes with movement
There's no need to force a big movement.
In Pilates, small movements can provide a lot of information.
3. Connecting breath and movement
Breathing is one of the simplest and most important tools we have.
Throughout the session, we explore using the breath alongside movement rather than holding your breath or trying to "brace" your body as hard as possible.
This is particularly important when you're learning how to engage your core.
The aim isn't to create maximum tension.
It's about finding appropriate support while still being able to breathe and move.
4. Connecting with your deep core
When people hear the words "engage your core", they often think:
"Pull my tummy in as hard as I can."
But that's not what we're looking for.
Your core is a whole system of muscles working together to support your trunk and pelvis.
In this beginner session, we start exploring how to create gentle abdominal support while continuing to breathe naturally.
Think connection rather than gripping.
5. Finding your pelvic floor connection
The pelvic floor is another important part of your core system.
Rather than treating it as something completely separate, we begin to explore how the pelvic floor can work alongside your breathing and abdominal muscles.
Again, this isn't about squeezing everything as hard as possible.
It's about awareness.
Can you feel what's happening? Can you relax as well as activate? Can you breathe?
These are all useful questions to explore.
6. Abdominal preparation
Finally, we introduce abdominal preparation, one of the foundational movements you'll encounter in Pilates.
This is where we begin to bring everything together:
Breath + core connection + pelvic awareness + controlled movement.
And this is why spending time on the basics really matters.
When you understand the foundations, you can begin to approach more challenging Pilates exercises with greater awareness and confidence.
You don't have to be "good at Pilates" to start Pilates
This is something I really want beginners to hear.
You don't need to be flexible.
You don't need a strong core.
You don't need to have amazing balance.
And you certainly don't need to know all the Pilates terminology!
You just need to be willing to start.
And perhaps that's one of the things I love most about Pilates.
It meets you where you are.
You can begin with small movements, build awareness and gradually develop strength, mobility, control and confidence.
Why I particularly love Pilates for women in midlife
As we move through our 40s, 50s and beyond, our relationship with movement can change.
We're not necessarily looking for punishment or another workout that leaves us completely exhausted.
We need movement that helps us build and maintain strength, mobility, balance, coordination and body awareness — while also making us feel good.
Pilates can be a wonderful part of that.
And you don't have to be a Pilates expert to benefit.
You simply have to begin.
Ready to start?
I've created this Beginner Pilates Basics video specifically to help you do exactly that.
We'll slow things down and explore the foundations from a comfortable supine position, including pelvic tilts, breathing, core and pelvic floor connection and abdominal preparation.
Find a comfortable space, grab your mat and give yourself permission to take it slowly.
You don't need to get everything perfect.
Just start.
And remember Pilates isn't about how the movement looks.
It's about how you feel.
Start there. 🤍
🎥 Watch the video here:
Ready for more Pilates?
If you're a woman 45+ looking to become stronger, more mobile and more confident in your body, I'd love you to join me here at Serendipity Wellness®.
I offer Pilates classes, workshops, online movement and wellness experiences designed to help you move, feel and live well without the pressure to push yourself to exhaustion.
Your Pilates journey doesn't have to start with a complicated workout.
Sometimes, it starts with simply lying down, taking a breath and noticing your body.
Start there. 🤍
Come and join us in class here
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
Share This post:
📩 Join The Refuel Newsletter
If you’d like tips, support and a weekly Pitstop to refuel, delivered without noise or trends… join The Refuel.
Each week, I share practical tools to help you move well, recover better, and support your body through change.
Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
