Pilates has quickly become one of social media’s favorite workouts thanks to its strength-building benefits. And while it’s known for being low-impact, it’s certainly not low effort.
Just ask Kendall Jenner, Hailey Bieber, and Forma Pilates founder Liana Levi’s other celebrity clients who have toned their physique through her popular workouts. The workouts might be known for helping supermodels get in shape, but Levi takes a more holistic approach to her instruction, helping her clients not only achieve their aesthetic goals but also educating them on Pilates’ other benefits which include injury prevention, breath control and improved coordination.
We asked Levi for her top three exercises that she recommends beginners start with—here’s what she suggested.
Liana Levi's favorite Pilates exercise
1. Bird-dog
Sets: 1 Reps: 10-20 each side
- Begin on your hands and knees with a neutral spine.
- Reach one leg out behind you.
- Once you feel stable, reach the opposite arm in front of you. Hold for one long inhale.
- Exhale as you pull your elbow toward your knee, engaging your stable arm by pushing it into the mat. Engage your core as you do this.
- On your next inhalation, return your arm back to the starting position.
- For a more advanced version, float your supporting knee off the mat until your knee and shin are parallel to the mat underneath you.
How it helps
Levi explains that bird dog strengthens and stabilizes your core and spine while improving mobility in your arms and legs.
2. Twisted mountain climber
Sets: 1 on each side Reps: 10-20
- Begin in a plank with your hands directly under your shoulders and your legs straight behind you. Actively press your palms into the floor.
- As you inhale, lift one leg slightly off the floor before bending your knee under you.
- As you exhale, reach your knee to your opposite elbow. Twist slightly at the waist.
- On your next inhalation, unwind and reach your leg back behind you, back down to the starting position.
How it helps:
According to Levi, twisted mountain climbers engage your arms, shoulders, glutes and legs while stabilizing your core. The twisting motion also provides a challenge to your spine by working on your mobility
3. Swimming
Sets: 2 Reps: 10
- Begin lying down on your belly with your arms and legs extended diagonally. Your body will look like the letter "X" .
- As you inhale, float both arms and legs off the mat as high as you can, while actively reaching away from your midline and activating your core.
- On your exhale, float your limbs gently back down to the floor.
How it helps
This full-body move focuses on strengthening your back, core, shoulders and glutes. It’s also great for hip and shoulder mobility.
