Hi there! I’m Damjan, and I’ve been working as a personal trainer for 15 years in Dubai. Even in the early days of my career as a fitness coach, I understood the physical importance of Pilates. Its impact on one’s mental sharpness and overall wellness was truly life-changing. After working with clients across all fitness levels for over 15 years, it has become evident to me that Pilates is perhaps the best practice available to build core strength, improve posture, and enhance bodily awareness.
There is no need to worry if you are starting off new to Pilates. Many of my clients, regardless of age or ability, have been taught these seven exercises, and I, too, wish to share them with you. Here are the best Pilates exercises for beginners that I teach to all my clients in Dubai. These exercises will serve you well, whether you are working with a personal Pilates trainer in Dubai or trying it out by yourself.
1. The Hundred
The Hundred is an ideal way to start any session as it not only serves as a warmup but also prepares the body for movement.
I always introduce the Hundred to new clients because it activates the core, stimulates circulation, and teaches breath control—all fundamental elements of Pilates. Start by lying on your back, legs in a tabletop position, and arms extended beside your body. Lift your head, neck, and shoulders, and pump your arms up and down as you inhale for five counts and exhale for five. Aim for ten full breaths—hence, the “hundred.”
Extra Tip: Beginners can keep their feet on the ground until they build enough core strength to lift their legs.
2. Single Leg Stretch
This one is all about control and coordination.
From the same tabletop position, bring one knee to your chest and extend the other leg straight out. Switch legs in a controlled motion, inhaling on one side and exhaling on the other. What I love about this movement is that it teaches you how to stabilize your core while your limbs are in motion—an essential Pilates principle.
Extra Tip: Keep your shoulders lifted and your belly pulled in, as if you’re zipping up a tight pair of jeans.
3. Roll-Up
One of the most humbling exercises for beginners—but incredibly effective.
Lie down flat with your arms extended overhead. Slowly peel your spine off the mat, one vertebra at a time, reaching towards your toes. Then, roll back down with control. It sounds simple, but many beginners realize how much their core has to engage to complete even one rep.
Extra Tip: This is one of the first moves I use to measure progress. It clearly shows improvements in flexibility and control.
4. Leg Circles
A great way to build hip stability while keeping your core engaged.
Lie on your back, one leg extended on the floor and the other lifted straight up. Circle the lifted leg clockwise and counterclockwise while keeping your torso stable. I often incorporate this movement into early sessions to teach clients how to isolate motion while maintaining a strong centre.
Extra Tip: Keep your movements slow and controlled. It’s not about big circles; it’s about stable hips.
5. Spine Stretch Forward
This one promotes spinal flexibility and posture awareness.
Sit upright with legs extended, feet flexed, and arms reaching forward. Inhale to prepare, and as you exhale, reach your fingertips past your toes while keeping the spine long. It’s not just a hamstring stretch—it’s a full spinal articulation exercise.
Extra Tip: Many of my clients in Dubai who work desk jobs benefit tremendously from this stretch. It helps release tightness in the back and shoulders.
6. Shoulder Bridge
This is where I start introducing back strengthening and glute engagement.
Lying on your back, knees bent, feet hip-width apart—lift your hips off the mat into a bridge. Slowly lower down. It’s one of those exercises that looks easy but really fires up your posterior chain when done right.
Extra Tip: Focus on rolling up and down through the spine. Avoid simply lifting your hips; the magic is in the articulation.
7. Cat-Cow Stretch
On hands and knees, inhale as you arch your back (cow) and exhale as you round it (cat). This movement improves spine mobility and connects breath to motion, a core aspect of Pilates training.
Extra Tip: I use this as both a warmup and cool-down with my clients. It’s soothing, grounding, and incredibly beneficial for spinal health.
As a Personal Pilates Trainer in Dubai, I’ve seen firsthand how these basic exercises can completely transform a beginner’s fitness journey. What starts as a way to “try something new” quickly becomes a beloved part of a client’s routine. Whether your goal is to build strength, reduce stress, improve posture, or recover from injury—Pilates offers a powerful path forward.
These seven beginner-friendly movements are my go-to because they cover all the fundamental principles: breath, alignment, control, flow, and concentration. And the best part? You don’t need fancy equipment or a studio membership to get started. With the right guidance—even from the comfort of your home—you can begin building a foundation that supports your long-term health and fitness goals.
If you’re unsure where to begin or need a customized plan, I’d love to help. As one of the best personal trainers in Dubai, I tailor each program to fit your lifestyle, goals, and body type—because fitness isn’t one-size-fits-all.
