A celebrity Pilates instructor says you should do these three exercises if you want to build strength

A woman in a t-shirt, leggings and socks works out on a yoga mat in a living room. Both her hands are on the floor and she is looking down towards the mat. Her left knee and shin are on the ground, while her right leg is extended behind her, parallel with the ground. Behind her are some shelves filled with decorative items; mostly plants, but some ceramics too.

(Image credit: Getty Images)

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Liana Levi's favorite Pilates exercise
1. Bird-dog
2. Twisted mountain climber
3. Swimming

published 19 August 2024

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

After getting her first Pilates reformer in 2020, Liana Levi quickly went from sharing her passion for the exercise with close friends to steadily growing a list of paying clientele. Forma was soon founded and blossomed into a thriving business. Forma now has referral-only studios in Los Angeles, Calif, New York, Texas and Phoenix. Levi also recently launched Forma Online for those wanting the Forma experience from home.

Liana Levi's favorite Pilates exercise

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1. Bird-dog

Image 1 of 2

Fitness editor Ruth Gaukrodger performs a bird dog exercise in an outdoor setting on a yoga mat. Her left knee and shin lie on the yoga mat, and her right hand is on the ground, while her right leg and left arm are extended outwards, parallel with the ground. Behind her we see a pine tree. — (Image credit: Future)

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

Fitness editor Ruth Gaukrodger performs a twisted mountain climber in an outdoor setting on a yoga mat. Both her arms are straight, hands touching the ground, and her left leg is extended behind her also on the ground. Her right knee is lifted and bent, so that it's close to her torso on the left side. Behind her we see a pine tree and grass.

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

Fitness editor Ruth Gaukrodger performs a Pilates swimming exercise outside on a yoga mat. She is lying down, her body forming an 'X' shape, and her arms and legs are lifted off the ground. Behind her we see a pine tree and grass.

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.

Jamie Killin is a Phoenix, Ariz. native and Arizona State University graduate who specializes in lifestyle and features writing. She's been a freelance writer for more than 10 years and has been published by INSIDER, Thrillist, TripSavvy and more. You can usually find her traveling, trying out a new workout class, at a concert, or sipping cocktails at happy hour.