10/01/2026
Pilates for Beginners 🌱✨
3 Gentle Exercises
1. Hip Twist
• Lie on your back, knees and ankles together, arms by your sides, palms facing up
• Take a breath in
• As you breathe out, gently drop your knees to one side and turn your head the opposite way
• Breathe in and feel the stretch
• Breathe out, gently pull your belly button in and bring your knees back to centre
• Repeat on the other side
• Move slowly, focus on your breathing, and stop anytime you need
2. Arm Openings
• Lie on your side with a pillow under your head, knees bent and stacked
• Arms reach out in front of you, palms facing each other
• Breathe in to prepare
• As you breathe out, slowly open your top arm towards the floor behind you
• Only go as far as feels comfortable
• Breathe in, then breathe out and bring the arm back, gently engaging your core
• Repeat a few times, then switch sides
3. Shoulder Bridge
• Lie on your back with a small ball or cushion between your knees
• Arms by your sides, palms facing up
• Breathe in to prepare
• As you breathe out, gently pull your belly button in and slowly lift your spine off the mat, one bone at a time
• Pause at the top and breathe in
• Breathe out and slowly lower back down, one bone at a time
• Repeat a few times, stopping if you feel tired or lose control
✨Always listen to your body and move at your own pace ✨
If you have any injuries or health concerns, our specialist physio Becky can help adapt these exercises. 1:1 sessions available.
