Pilates Guide: Movements, Benefits, Equipment, and How to Do It

Pilates is an exercise method that focuses on movement control, breathing, and core strengthening. The movements may seem subtle, but the effects are profound: improved posture, stronger and more stable muscles, and a lighter and more responsive body.

Due to its low-impact nature, Pilates is safe for a wide range of body conditions while being challenging enough for those looking to increase strength and flexibility without extreme movements.

In Indonesia, Pilates is gaining popularity due to its tangible and relatively quick results, ranging from reduced back pain, a more proportionate body shape, to improved mental focus.

This workout is suitable for everyone: beginners and advanced, women and men, young and old. It's great for those looking to improve posture, recover from minor injuries, enhance performance in other sports, or simply for a healthier body and a calmer mind.

What is Pilates?

Pilates is an exercise method developed by Joseph Pilates and recognized by many experts as emphasizing the mind-body connection . According to the American Council on Exercise (ACE) , Pilates aims to improve core strength, stability, posture, and body control through structured movements.

The basic concept revolves around five principles: breathing, control, concentration, precision, and fluidity. This combination makes Pilates more than just a sport, but a training system that shapes the body from the inside out. It promotes more efficient breathing, greater joint stability, and greater awareness of each movement.

Pilates is often compared to yoga, but the two have different focuses. Yoga is rooted in philosophy and meditation, while Pilates emphasizes muscle strengthening and body biomechanics. In practice, Pilates is divided into two main types: Mat Pilates, which is performed on a mat with the aid of small equipment such as a ring or band, and Reformer Pilates.

Also Read: Benefits of Reformer Pilates for Healthier, Beautiful Skin

History & Development of Pilates

Pilates was originally designed to aid rehabilitation, particularly for soldiers, dancers, and patients who needed safe yet effective exercise to restore strength. Its primary focus is simple: connecting the mind and body through controlled breathing, core stability , and precise movement.

Joseph believed that moving the body correctly would lead to better health from within. Over time, Pilates evolved into a modern exercise with many variations.

From Pilates mats and reformers to resistance band-based exercises and other supporting equipment, Pilates is now used not only for rehabilitation but also for fitness, posture correction, anti-aging movements, and even to enhance athletic performance.

Also Read: What Happens to Your Body After 1 Year of Regular Reformer Pilates?

15 Types of Pilates Movements & Their Benefits

Pilates is an exercise system where each movement has a specific purpose and can be tailored to your needs. It can help with fat loss, build a strong core, improve posture, and support rehabilitation through measured movements.

Because everyone's goals and conditions are different, Pilates movements should be chosen strategically, not simply following trends. Here's a breakdown of Pilates movements based on your goals and conditions, so you can practice more effectively, safely, and noticeably.

Pilates Moves for Weight Loss

1. The Hundred

How to do:

• Lie on your back on a mat, knees bent (tabletop) or legs straight (more difficult).

• Lift your head and shoulders slightly off the mat, keeping your chin slightly tucked in (long neck).

• Straighten your arms at your sides, then pump them up and down in small, steady rhythms.

• Regulate your breathing: inhale for 5 counts, exhale for 5 counts, repeat for a total of 100 pumps.

• Keep your core engaged and your lower back neutral/comfortably tucked in (not overly arched).

Benefit:

The Hundred helps increase your heart rate, making the movement feel more "metabolic," helps burn calories, and simultaneously activates your core (especially your deep abdominal muscles). When done with controlled breathing and proper form, you can combine light cardio and core strengthening in one move.

2. Pilates Squat

How to do:

• Stand up straight, feet shoulder-width apart, toes pointed slightly outward, core engaged.

• Inhale as you start to descend, pushing your hips back as if you were going to sit in a chair.

• Lower slowly for a count of 3–4, keeping your chest open and knees following the direction of your toes.

• Exhale as you rise, pushing off the floor with your heels, tightening your glutes in the standing position.

• Repeat 10–15 repetitions, 2–3 sets, focusing on breath control and rhythm.

Benefit:

Pilates squats promote weight loss by engaging the large muscles of the lower body (legs and glutes), which increases energy requirements during the exercise, while also improving movement control and core stability to maintain proper form. With a slow tempo and focused breathing, you build functional strength, improve your squatting pattern, and make the workout more effective without having to overexert yourself with heavy weights.

3. Mountain Climber Pilates

How to do:

Start in a high plank position: palms under shoulders, body straight from head to heels.

• Engage the core: pull your navel towards your spine, do not let your hips rise or fall.

• Pull your right knee towards your chest in a controlled manner, then return to the plank position.

• Continue with the left knee alternating, keeping the rhythm steady (not swinging).

• Keep your breath: exhale as the knee goes in, inhale as the leg goes back.

• Do 20 - 40 seconds, rest 20 - 40 seconds, repeat 3 - 5 sets according to your level.

Benefit:

The Pilates version of the Mountain Climber offers a light cardio workout that helps increase calorie burn while still emphasizing movement control. Because you hold a plank while alternating legs, your core muscles (abs and obliques) continuously engage to maintain stability, making this exercise an effective combination of fat burning and core strengthening without the need for excessive jumping.

Pilates Movements to Shrink the Stomach

4. Single Leg Stretch

How to do:

• Lying on your back, lift your head and shoulders slightly off the mat.

• Lift both legs off the floor, knees bent 90°.

• Pull one knee to your chest while extending the other leg straight out in front.

• Alternate legs at a controlled tempo, keeping your hips engaged/neutral and your core engaged.

• Do 8 - 12 reps per side (or 30 - 45 seconds), rest, repeat 2 - 3 sets.

Benefit:

The Single Leg Stretch is effective for activating and toning the lower abdominal muscles because you maintain core stability while alternating your legs. This movement trains pelvic control and keeps the lower back stable, ensuring the abdominals work continuously without "cheating" on momentum.

5. Double Leg Stretch

How to do:

• Lying on your back, lift your head and shoulders slightly off the mat (looking towards your thighs).

• Pull both knees towards your chest, hands holding your shins or ankles (starting position).

• Inhale, then straighten both legs forward and up (diagonally) while extending your arms towards the back/above your head (keep control, don't let your lower back arch).

• Exhale, pull your knees back to your chest while your hands return to holding your shins/ankles.

• Repeat 8-12 times at a slow, steady pace; keep your hips comfortably planted on the mat.

Benefit:

The Double Leg Stretch helps tone the abdomen by challenging the core muscles to maintain stability as the arms and legs move away from the center of the body. This straightening and retracting movement trains control, breath coordination, and the ability to maintain a neutral pelvis and spine.

6. Criss Cross

How to do:

• Lie on your back, bend your knees in a tabletop position (knees above your hips), hands behind your head (don't pull your neck).

• Lift your head and shoulders slightly off the mat, engaging your core (imagine your belly button “pulling in” towards your spine).

• Turn your body to the right while pointing your left elbow to your right knee (left leg straight out).

• Return to the center for a moment, then turn to the left while pointing the right elbow to the left knee (right leg straight out).

• Keep your hips stable (don't sway), the rotational movement comes from the ribs/upper back.

• Do the right - left turns at a controlled tempo, focusing on exhaling during the rotation.

Benefit:

The Criss Cross is effective for slimming the stomach because it targets the obliques (side abdominal muscles) while also training core coordination as the body rotates. When performed with control and proper breathing, this movement helps shape the waist, improves torso stability, and reduces the tendency to exert force.

Pilates Moves to Improve Body Posture

7. Spine Stretch Forward

How to do:

• Sit on the mat in an upright position, legs straight out in front of you shoulder-width apart (or slightly wider), toes pointing up.

• Lengthen the spine, shoulders relaxed away from the ears, lightly engaged core.

• Inhale, then as you exhale, slowly lean forward with a “rolling” motion from the head - upper back - middle back (not a sudden bend from the waist).

• Keep your pelvis stable and your sitting bones flat on the floor, and your arms straight out in front of you parallel to your feet.

• Hold for 1 - 2 seconds in the furthest comfortable position, then inhale and slowly rise back up until you are sitting upright.

• Repeat 5 - 8 reps, focusing on control and breath.

Benefit:

The Spine Stretch Forward helps improve posture by consciously lengthening your spine and reducing the habit of rounding your shoulders forward. This movement also relieves tension in the back and promotes better spinal mobility, making the body feel more upright and lighter when sitting or standing.

8. Shoulder Bridge

How to do:

• Lie on your back, knees bent, feet flat on the floor hip-width apart, hands at your sides.

• Make sure the spine is neutral and the ribs are not “flaring” excessively.

• Take a breath in preparation.

• Exhale, press your heels into the floor and then slowly lift your hips until your body forms a line from your shoulders–hips–knees.

• Hold for 1 - 2 seconds while keeping the pelvis parallel (not tilted).

• Inhale, then slowly lower your hips from the upper back → middle → lower until they touch the floor again.

• Repeat 8 - 12 repetitions with controlled movements.

Benefit:

The Shoulder Bridge helps improve posture by strengthening the glutes and hamstrings and developing core control. This results in more pelvic stability and a more neutral spine. This movement also increases awareness of alignment, making it easier to maintain posture while standing, sitting, and moving.

9. Swimming

How to do:

• Lie face down on the mat, forehead facing the floor, neck neutral.

• Straighten both arms forward and both legs back.

• Activate the core (pull the navel towards the spine) so that the waist doesn't "fall".

• Lift your right hand + left leg simultaneously, then switch to your left hand + right leg.

• Do alternating movements like “swimming”, small and fast but still controlled.

• Keep your hips steady (avoid swaying), breathe regularly.

• Repeat for 20 - 40 seconds, rest, then 2 - 3 sets according to your ability.

Benefit:

Swimming helps strengthen the back and glutes while also developing core control for a more stable spine. This combination is crucial for improving posture, as many posture problems arise when the back is weak and the body "falls" into a hunched or forward-shouldered position.

Pilates Moves for Beginners

10. Pelvic Tilt

How to do:

• Lie on your back on the mat, knees bent, feet hip-width apart.

• Position the spine neutral (lower back is not forced to stick up, but also not arched excessively).

• Take a breath, relax your shoulders and neck.

• Exhale slowly while tightening your abdominal muscles, then tilt your pelvis slightly towards you until your lower back is “closer” to the mat (a small movement, not lifting your hips high).

• Inhale, return to neutral position with control.

• Repeat 8 - 12 reps, focusing on control and breath, not speed.

Benefit:

Pelvic tilts help you build proper core activation (especially the deep abdominal muscles) while also understanding pelvic control and spinal alignment, essential foundations for other Pilates movements. This exercise also promotes coordination of breathing with core contraction, improving lower back stability, and reducing the habit of "hunching at the waist" during movement.

11. Leg Slides

How to do:

• Lie on your back, knees bent, soles of your feet flat on the floor, spine neutral.

• Activate the core: inhale, then as you exhale tighten your abs as if “locking” your waist (without holding your breath).

• Slowly slide one leg away on the floor until it is almost straight (the heel remains on the floor).

• Make sure your hips don't tilt, your lower back doesn't arch too much, and your ribs don't "bulge" upwards.

• Pull the leg back to the starting position, then repeat on the other side.

• Do 8 - 12 repetitions per side, slow and controlled movements.

Benefit:

Leg Slides safely train core control for beginners as you learn to maintain pelvic and spine stability while your legs move. This helps build a foundation of abdominal stability (anti-arch and anti-rotation), improves postural awareness, and prepares you for more challenging Pilates movements without stressing your lower back.

12. Seated Spine Twist

How to do:

• Sit up straight on the mat, legs straight out in front of you (or slightly bent if your hamstring feels pulled).

• Engage the core: pull the navel towards the spine, shoulders relaxed down.

• Stretch both arms parallel to the shoulders to the side.

• Inhale, lengthen the spine (imagine the head is pulled up).

• Exhale, turn your body slowly to the right from the ribs/waist area (not just the hands).

• Hold for 1–2 seconds, keeping your hips still.

• Breathe back into the center.

• Repeat to the left, doing 6–10 reps per side with control.

Benefit:

The Seated Spine Twist helps improve spinal rotational flexibility and upper back mobility, while also training core stability to keep the hips "still" as the torso rotates. The slow, controlled movement also improves balance and coordination, which is beneficial for everyday posture and reduces stiffness from prolonged sitting.

Pilates Movements for Pregnant Women

13. Side-Lying Leg Lift

How to do:

• Make sure your pregnancy has no contraindications for exercise; if your doctor has any specific concerns or prohibitions, skip it.

• Lie on your side (left/right) with your head supported by a pillow, shoulders and hips aligned, hips “stacked” (not tilted forward/backward).

• Bend the knee of the lower leg slightly for stability; keep the upper leg straight and extended.

• Engage a light core (imagine “tightening your waist” without holding your breath) and keep your back neutral.

• Slowly raise your top leg until it is about hip level (no need to go high), toes facing straight (don't turn it out).

• Lower back down slowly without dropping your feet, maintain control.

• Do 10–15 reps per side, 2–3 sets, rest as needed.

• Stop if you experience sharp pain in your pelvis/back, dizziness, shortness of breath, or obvious discomfort.

Benefit:

Side-lying leg lifts help strengthen the hip and leg muscles, particularly the glutes and pelvic stabilizers, with minimal stress on the abdominal area. This makes them ideal for control and stability exercises during pregnancy. This movement also helps maintain balance in the right and left muscles, which can support posture and comfort in daily activities.

14. Cat-Cow Stretch

How to do:

• Start in a crawling position: palms parallel to shoulders, knees parallel to hips.

• Inhale, arch your back down slowly (Cat) while opening your chest and looking slightly forward.

• Exhale, round your back upwards (Cow) while pulling your navel in and directing your gaze to the floor.

• Move slowly following your breath, repeat 8–12 times, without forcing the range of motion.

Benefit:

The Cat-Cow Stretch helps reduce tension and pain in the back and waist area, while maintaining spinal mobility through gentle, controlled movements. This movement is useful for maintaining flexibility and comfort during pregnancy.

15. Seated Breathing Pilates

How to do:

• Sit up straight on a chair or mat (can be cross-legged), shoulders relaxed, chin neutral.

• Place one hand on your lower abdomen and one on your ribs.

• Inhale slowly through your nose for 3 - 5 seconds, directing the breath to the side-back of your ribs (not shrugging your shoulders).

• Exhale through your mouth for 4 - 6 seconds, feeling your ribs “close” and your stomach tighten gently.

• Keep your pelvis stable, your back long, and don't hold your breath.

• Repeat 6 - 10 breath cycles, 1 - 3 sets as comfortable.

• If you feel dizzy or short of breath, stop and return to normal breathing.

Benefit:

Seated Breathing Pilates helps you reduce tension, stabilize your breathing rhythm, and increase awareness and core control safely during pregnancy. This exercise is also useful for developing more efficient breathing patterns, which are often used as part of relaxation and preparation for labor.

What are the benefits of Pilates?

1. Increase Core Strength

Strengthens the abdominal, lower back, and pelvic muscles. Furthermore, Pilates also promotes a more upright posture and reduces the risk of injury. This improves body stability and makes everyday movements much easier and more efficient.

2 Reduce Back Pain

Pilates movements improve spinal mobility and body alignment. They're ideal for office workers and housewives who frequently experience aches and pains from prolonged sitting or household activities.

3 Helps Body Flexibility

Controlled movements help loosen stiff muscles. Range of motion increases, allowing the body to move more freely.

4 Tighten Your Body Without Bulking

Muscles become longer and leaner, making them ideal for women who want a more defined body shape without looking bulky.

5 Improves Balance & Coordination

Exercises that focus on movement control help improve coordination, which is important for preventing falls and improving performance in other sports.

Also Read: Benefits of Pilates for Women on a Diet

Who is Suitable for Pilates?

Pilates is suitable for almost everyone, from beginners trying their first workout, to women aged 20-50+, and even those who want to improve their body's stability, strength, and flexibility without overly strenuous exercise.

This method is suitable for anyone who wants to start moving slowly but effectively. Because the movements focus on control, breathing, and balance, Pilates is safe even for those who feel unfit or lack the confidence to start other forms of exercise.

Pilates is also recommended for injury recovery, postpartum mothers, workers with poor posture due to prolonged sitting, and athletes who need supplementary exercises to improve mobility and core strength.

The low-impact yet highly structured movements of Pilates help correct posture, strengthen supporting muscles, and reduce the risk of recurrent injuries. With modern variations, Pilates can now be easily adapted to suit individual needs.

Also Read: Pilates Mat vs. Reformer: Which is More Effective?

Types of Pilates for Beginners

1. Pilates Mat

Mat Pilates is the most basic form of Pilates, performed on a mat without machines. It focuses on breath control, core muscle activation, and precise movement sequences. Levels vary, from beginners learning basic stability to advanced exercises that include balances, extensions, and full-body strength training. Its main advantages: it's affordable, easy to do at home, and suitable for anyone.

Popular exercises include The Hundred, Roll Up, Single Leg Stretch, and Plank Series. Mat Pilates helps improve flexibility, posture, core strength, and coordination. For beginners, this is the best entry point before exploring other types of Pilates.

Also Read: 5 Benefits of Pilates for Women to Stay Healthier & Youthful

2. Reformer Pilates

Reformer Pilates uses a special machine called a Reformer, equipped with spring resistance, a carriage, and straps. This machine helps produce controlled yet challenging movements. The reformer's advantages lie in its wider range of motion and adjustable resistance, allowing for more precise training and faster visible results.

Reformers are ideal for those looking to increase strength, mobility, and tone without putting excessive stress on their joints. Many athletes, dancers, and even beginners use reformers because of their significant benefits for stability, minor injury recovery, and more symmetrical body shaping.

Also Read: Effective Pilates Reformer Movements for a Healthy Body

3. Clinical Pilates

Clinical Pilates focuses on recovery and rehabilitation. The exercises are typically guided by a physiotherapist or certified instructor who understands the client's anatomy and medical conditions. Clinical Pilates is designed to aid recovery from back, shoulder, and knee injuries, as well as postural disorders that require a more careful approach.

Exercises are 100% tailored to each individual's individual needs. The movements are slower, more precise, and focus on activating smaller, often neglected muscles. Clinical Pilates is effective in reducing chronic pain, improving alignment, and preventing recurrent injuries.

4. Cardio Pilates / HIIT Pilates

Cardio Pilates, or HIIT Pilates, is a faster and more intense version. It combines elements of classic Pilates with interval training. The goal is to burn calories, increase your heart rate, and tone your body faster. Movements include squat pulses, plank variations, mountain climbers, and dynamic core flow.

This type is suitable for those who want to lose weight faster, increase stamina, and achieve a more defined body shape. HIIT Pilates offers the toning benefits of Pilates, but with a greater fat-burning effect. Ideal for those who want maximum results in a short time.

Equipment Needed for Pilates

1. Pilates Mat

The ideal mat is 6-10 mm thick, providing enough cushioning to protect the spine and knees while remaining stable for balanced movements. Choose a high-quality TPE or rubber material for a non-slip and long-lasting feel.

2. Resistance Band

Perfect for increasing workout intensity without the need for additional weights. Bands help work the glutes, core, arms, and legs with finer control. Ideal for movements like leg presses, clamshells, or arm extensions that require light to medium resistance.

3. Pilates Ring

This tool helps build deep muscle activation, especially in the inner thighs, core, and arms. It's simple to use: clamp the ring between your thighs, hands, or ankles to add pressure to specific movements, allowing for more focused and stable muscle work.

4. Light Dumbbells

Generally, 0.5-2 kg is enough to increase the intensity of upper body movements. The goal isn't to "build muscle," but rather to increase activation for stronger posture and body control.

5. Pilates Ball

Small balls help with stability and core exercises, while Swiss balls support back extensions, bridges, and balance exercises. Both effectively deepen muscle activation in a more dynamic way.

6. Reformer Machine

This Pilates machine, complete with spring resistance, is designed for more precise and controlled training. It's typically used in studios or by advanced practitioners due to its wide range of motion and exercise variations. Ideal for everything from rehabilitation to advanced strength training.

How to Start Pilates?

Starting Pilates at home is simple as long as you lay the right foundation. Wear comfortable clothing, ensure enough room to move freely, and use a quality mat for more stability and joint safety.

For exercise duration, please follow the following recommendations:

• Beginners can start from 15 - 20 minutes.

• Intermediate level 20 - 30 minutes,

• Advanced 30 - 45 minutes.

The key isn't length, but consistency and quality of movement. Do a light warm-up first, then finish with a cool-down to avoid muscle tension after the session. The ideal frequency for optimal results is 3-4 times per week.

This pattern provides enough stimulation for the body to develop without causing excessive fatigue. Don't skip warming up and cooling down, as these two steps help prevent injury and improve the quality of core movements.

So, When Do You Want to Start Pilates?

Pilates is a complete workout, not only strengthening the body, increasing flexibility, and balance, but also helping to calm the mind through breath control and mindful movement. This method is safe for all ages, from teenagers to seniors.

Because the intensity can be adjusted without putting stress on the joints, if you consistently exercise 3-4 times a week, changes will usually start to become visible within 4-8 weeks. These include improved posture, a flatter and firmer stomach, and a noticeably lighter body.

Instead of waiting for the unpredictable "workout mood," start now. For a more comfortable workout experience and optimal results, equip your Pilates equipment with quality products from SVRG. From mats and Pilates rings to resistance bands, we support workouts from beginner to advanced levels.