Workout 1: Core Basics | Mat Pilates Playbook

Workout 1 · Foundation

Core Basics

✦ Weeks 1-2: Foundation ⏱ 20 min All levels
Program progressWorkout 1 of 6

Today’s session: 5 moves

Illustration of Pelvic Tilts Pilates exercise, Pink Pilates Club

Pelvic Tilts

1 set · 10 reps

Lie on your back with knees bent, feet flat on the mat, hip-width apart. Arms rest by your sides. On your exhale, gently draw your belly button toward your spine and tilt your pelvis so your lower back presses into the mat. Inhale to release back to neutral. Keep the movement small and controlled. Imagine you are pouring a glass of water from your pelvis toward your navel. Breath: Exhale to tilt. Inhale to release. Each rep should take about 4 seconds.

Illustration of Dead Bug Pilates exercise, Pink Pilates Club

Dead Bug

1 set · 8 each side

Lie on your back with arms reaching toward the ceiling and knees in tabletop (shins parallel to the floor). Press your lower back firmly into the mat. On your exhale, slowly extend your right arm overhead and your left leg toward the floor simultaneously. Only go as far as you can while keeping your back flat on the mat. Inhale to return to the start. Alternate sides. Breath: Exhale as the limbs extend away. Inhale as they return to center. Keep breathing steady and controlled.

Illustration of Glute Bridge Pilates exercise, Pink Pilates Club

Glute Bridge

1 set · 10 reps

Lie on your back with knees bent, feet flat, hip-width apart. Arms rest by your sides. On your exhale, press through your heels and lift your hips toward the ceiling, peeling your spine off the mat one vertebra at a time. Squeeze your glutes at the top. Inhale to hold briefly, then exhale to lower back down with control. Breath: Exhale to lift. Inhale to hold at the top. Exhale to lower. Keep your ribs connected, not flaring.

Illustration of Cat-Cow Pilates exercise, Pink Pilates Club

Cat-Cow

1 set · 8 reps

Come onto all fours with wrists under shoulders and knees under hips. On your inhale, let your belly drop toward the mat, lift your chest and tailbone (Cow). On your exhale, round your spine toward the ceiling, tuck your chin, and draw your belly in (Cat). Move slowly and feel each vertebra participate in the movement. Breath: Inhale into Cow (belly drops, chest lifts). Exhale into Cat (spine rounds, belly draws in). Let the breath lead the movement.

Illustration of Bird Dog Pilates exercise, Pink Pilates Club

Bird Dog

1 set · 6 each side

Stay on all fours. Find your neutral spine. On your exhale, slowly extend your right arm forward and your left leg back, reaching in opposite directions. Keep your hips level and your core braced. Imagine balancing a cup of tea on your lower back. Inhale to return both limbs to the mat. Alternate sides. Breath: Exhale to extend. Inhale to return. Keep your breathing calm and your pelvis completely still.

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Pink Pilates Tip

Welcome to Day 1. You do not need to be perfect today. You just need to be present. Every Pilates journey starts with a single Pelvic Tilt, and you just did ten of them. That is real progress.

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