The Best Pilates Modifications, According to an Instructor

ILet’s face it: there is a problem with the ‘stereotypical body’ in Pilates, even though every body that does this exercise is indeed a Pilates body.

If you’re a beginner, don’t fit the stereotypical Pilates body type, or have a physical disability that prevents you from doing a standard version of a move, you shouldn’t feel embarrassed about doing the proper Pilates modifications. Unfortunately, mat Pilates instructor Angell Foster often sees clients feel embarrassed about it.

“I wish we could stop thinking of the need to modify as ‘not being strong enough,’” Foster says. “Modifying doesn’t mean the movement is no longer difficult. It just gives you the ability to perform the movement with proper form that doesn’t cause injury.”

While offering a variety of movement options should be the standard for any fitness class or professional, Foster adds that often isn’t the case, which is why many people feel left out of Pilates and other fitness routines.

“Pilates is such a great form of exercise for me because of the way it challenges my body,” Foster says. “There are some movements that I can’t do in the traditional way based on my body type, but that doesn’t mean I should be excluded.”

And that goes for you too: If you find classical Pilates exercises inaccessible, try these Pilates modifications from Emily Kucharczyk, head of the reformer Pilates program at Fit Athletic Club, and demonstrated by Foster.

“I wish we could stop thinking of the need to modify as ‘not being strong enough.’ Modifying doesn’t make the movement any harder. It just gives you the ability to perform the movement with proper form that won’t cause injury.” —Angell Foster, Pilates instructor

1. The Hundred Modification: Hundred with bent knees

While the hundred is a classic Pilates move, it can be challenging to keep your legs fully extended. This variation reduces the stress on your lower back while still providing the core engagement the move is known for.

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“It’s great for beginners who are learning how to use their abs properly,” says Kucharczyk. “People with longer legs, in proportion to their torso, also get less pull from their lower back.”

Because the pressure on your spine is minimized, this adjustment is also ideal for those with lower back pain or tight hip flexors.

1. Start by lying on your back with your knees bent, your feet flat on the floor, and your arms long at your sides.
2. Take a deep breath. As you exhale, focus on contracting your intercostal muscles (the muscles between your ribs) as you pull your ribs down and into the floor, keeping your back flat on the mat.
3. Lift one leg at a time to the tabletop position. Keep your knees bent at a 90-degree angle, shins parallel to the floor.
4. Take a deep breath. As you exhale, lift your head, neck, and shoulders off the mat as you extend your arms forward.
5. Move your arms up and down while inhaling for a count of five and exhaling for a count of five. Make sure to keep your breathing calm and controlled.
6. Repeat this pattern, aiming for a total of ten full breaths. This will bring you to a total of 100 arm pumps.

2. Plank Modification: Kneeling Plank

The plank is a powerful move for core and upper body strength, but it can be overwhelming if you’re just starting out or have wrist or shoulder issues. This kneeling variation reduces the stress on your wrists and shoulders and lowers the overall intensity of the move while still challenging your core.

“It makes it easier to maintain proper alignment without collapsing the lower back,” says Kucharczyk. “It helps people with less upper body strength or who have trouble balancing in a full plank.”

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Move your hands slightly forward, with your hips forming a straight line from your shoulders.
3. Take a deep breath and as you exhale, pull your ribs down and in to contract the muscles between your ribs. Maintain the connection with your rib muscles as you inhale and exhale slowly, steadily, deeply and completely.
4. Keep your core engaged and hold the position for as long as you like. Make sure your back doesn’t arch or round and your shoulders are away from your ears.

3. Shoulder Bridge Modification: Supported shoulder bridge with a block or ball between your knees

While the shoulder bridge is a fantastic way to improve your core stability, glute strength, and overall lower body fitness (while also promoting flexibility and mobility in your spine!), not everyone can do this exercise without experiencing discomfort in the lower back and hamstrings.

“Performing this modification provides support to the lower back, making it easier to lift your hips and hold the position with proper alignment,” says Kucharczyk. “The shoulder bridge is a great exercise for all bodies, especially those who have a harder time engaging their glutes.”

Placing a ball or block between your knees also activates your pelvic floor. It also allows the head of your femur to be positioned more to the side of your hip socket, which increases comfort for your lower back.

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Keep your arms resting at your sides, palms facing down.
2. Place a ball or soft yoga block between your thighs.
3. Take a deep breath in and then exhale. Pull the muscles of your ribs down and inward, towards the mat. This will create a straight back.
4. Take another deep breath and on this exhale begin to lift your hips off the floor. As you lift, push into your feet and squeeze your glutes and hamstrings, keeping a straight back.
5. Hold the bridge at the top for a moment and then slowly lower yourself back down to the floor. As you continue to lift and lower, push your knees forward and pull your heels toward your buttocks.
6. Repeat this exercise as many times as you like, focusing on fluid movements and control, using both the front and back of your body.

4. Modification for Single Leg Stretching: Single Leg Stretching with Head Support

People with neck pain, a larger chest, or beginners will benefit from this modification as it reduces tension on the neck and focuses more on the deep core.

“Clients often pull from their neck, rather than lifting their chest off the floor from deep core muscles,” says Kucharczyk. “Propping your head with a small pillow or folded towel keeps the neck relaxed, so you can focus on engaging your core without unnecessary tension.”

This modification is a great way to ease into the exercise while still maintaining proper alignment.

1. Lie on your back with your knees bent and your feet flat on the floor. Place a small pillow or folded towel under your head for support.
2. Lift one leg at a time to the tabletop position, with your knees at a 90-degree angle and shins parallel to the floor. Bring your hands to the knee that is in the tabletop position.
3. Engage your core by tightening your rib muscles and pulling your stomach in toward your spine.
4. Inhale as you pull your right knee toward your chest, your right hand on your right shin, and your left hand on your right knee. Simultaneously extend your left leg out to a 45-degree angle (or higher, if needed, to maintain core stability).
5. Exhale as you switch legs, bring your left knee to your chest, place your left hand on your left shin, and place your right hand on your left knee. At the same time, extend your right leg.
6. Continue alternating legs in a smooth, controlled rhythm. Let your head relax into the pillow or folded towel, while maintaining a connection from your lower back to the floor and keeping your rib muscles engaged.
7. Focus your breathing on your lower back, rather than your abdomen, and repeat the exercise as often as you like.

5. Modification for Forward Spine Stretch: Seated Spine Stretch with Elevated Hips

This fundamental Pilates move helps with flexibility, good posture, and core strength. It encourages spinal elongation and can counteract the effects of slouching or rounding shoulders.

“However, it can be difficult to deeply extend the spine while keeping your legs straight, especially if you have tight hamstrings or lower back injuries,” says Kucharczyk.

Elevating your hips with a pillow or blanket can help keep your legs straighter, making the stretch more effective and comfortable.

1. Sit on the mat with your legs extended and slightly wider than hip-width apart.
2. Place a folded blanket or small pillow under your hips to elevate them a little.
3. Extend your arms out in front of you at shoulder height. Take a deep breath and exhale gently, pulling your ribs toward your spine and engaging your core muscles.
4. Keeping your shoulders relaxed and away from your ears, inhale to prepare. On your next exhale, begin to roll your spine forward, starting with your head, then your neck, upper back, mid back, and lower back.
5. Continue reaching for your toes, ideally with your feet flexed (you can extend your toes if you have any calf, hamstring, or lower back issues). Focus on keeping your spine long and avoid slouching through your chest.
6. Hold the stretch at your furthest point and breathe deeply into your lower back, feeling your spine expand. Exhale to see if you can make the stretch a little deeper without forcing yourself forward.
7. Inhale as you roll your spine up one vertebra at a time, stacking your spine starting with your lower back, mid back, and then upper back, sort of like a slinky.
8. Repeat the exercise for the desired number of repetitions, focusing on fluidity and control with each movement.