12 Pilates Board Exercises for Beginners
New to your Pilates board? These 12 exercises cover your whole body. Move slowly, breathe out on the effort, and start with the lightest resistance.
Core
- Kneeling plank slide: hands on the sliding pads, knees on the pad. Slide hands forward a little, pull back with your abs. 8 reps.
- Knee tucks: feet on the pads in a plank, draw knees toward chest, then extend. 8 reps.
- Mountain climbers: one foot at a time glides in and out. 10 per side.
- Pike slide: from plank, lift hips and slide feet toward hands. 6 reps.
Glutes and legs
- Gliding reverse lunge: one foot on a pad, slide it back, return with control. 8 per side.
- Side lunge slide: slide one leg out to the side. 8 per side.
- Glute kickback: on all fours, push one pad back with your foot. 10 per side.
- Standing band squat: stand on the board, hold handles at shoulders, squat. 12 reps.
Arms, shoulders and back
- Band bicep curl: stand on the board, curl handles up. 12 reps.
- Shoulder press with Pilates bar: press overhead. 10 reps.
- Bent-over band row: hinge at hips, pull handles to ribs. 12 reps.
- Push-up with push-up handles: knees down if needed. 6–10 reps.
How to put it together
Pick 6 exercises, do 2 rounds, 3–5 days a week. Rotate the rest on alternate days. For a day-by-day structure, use the 28-day plan.
Form reminders
- Keep your spine neutral and ribs down.
- Control the return as much as the push.
- Stop if you feel sharp pain. See common mistakes.
Everything for these 12 moves comes in one box. Bands, handles, Pilates bar, push-up handles and knee pad. Shop the board →
