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Let’s be honest: There’s a “stereotypical body” problem in Pilates—even though any 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 limitation that keeps you from doing a standard version of a move, there should be no embarrassment in making the proper Pilates modifications. Unfortunately, mat Pilates instructor Angell Foster often sees clients feel shameful about it.

“I wish we could stop viewing needing to modify with ‘not being strong enough,’” Foster says. “Modifying doesn’t mean the move is no longer difficult. It just allows you the opportunity to access the move with proper form that won’t cause injury.”

Although providing different options for movements should be the standard for any fitness class or professional, Foster adds that this is often not the case. That’s what leaves many people to feel excluded from Pilates and other fitness routines.

“Pilates has been such a great movement practice for me because of the way it challenges my body,” Foster says. “There are some moves that I cannot access in the traditional sense based on my body type—but that doesn’t mean I should be excluded.”

And neither should you: If you find classic Pilates moves inaccessible, try these Pilates modifications from Emily Kucharczyk, reformer Pilates program lead at Fit Athletic Club, and demonstrated by Foster.

“I wish we could stop viewing needing to modify with ‘not being strong enough.’ Modifying doesn’t mean the move is no longer difficult. It just allows you the opportunity to access the move with proper form that won’t cause injury.” —Angell Foster, Pilates instructor

1. The hundred modification: Hundred with bent knees

Although the hundred is a classic Pilates move, keeping your legs fully extended can be challenging. This variation reduces strain on your lower back while still delivering the core engagement the move is known for.

“It’s great for beginners who are learning to properly engage their abdominal muscles,” Kucharczyk says. “Individuals who have longer legs, relative to their torso, will also get less pull from their lower back.”

Because it minimizes pressure on your spine, this modification is also ideal for those with lower back pain or tight hip flexors.

1. Start by lying on your back, knees bent, feet flat on the floor, and arms long at your sides.
2. Take a deep breath in. On your exhale, focus on contracting your intercostal muscles (muscle between your ribs) while drawing your ribs down and into the floor, pulling your back flat to the mat.
3. Lift one leg at a time up to the tabletop position. Keep your knees bent at 90 degrees, shins parallel to the floor.
4. Take a deep breath in. On your exhale, lift your head, neck, and shoulders off the mat while extending your arms forward.
5. Pump your arms up and down while inhaling for five counts and exhaling for five counts, maintaining steady, controlled breaths.
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 concerns. This kneeling variation reduces the load 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 in the lower back,” Kucharczyk says. “It supports those with less upper-body strength or who may struggle with balance in a full plank.”

1. Begin on all fours with your wrists aligned under your shoulders and knees under your hips.
2. Walk your hands forward slightly, allowing your hips to fall in a straight line from your shoulders.
3. Take a deep breath in, and on your exhale, draw your ribs down and in to contract the muscles between your ribs. Hold the connection to your rib muscles while continuing to take slow, steady, deep, and full breaths in and out.
4. While keeping your core engaged, hold the position for the desired length of time, keeping your back from arching or rounding and shoulders 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 conditioning (while also promoting spinal flexibility and mobility!), not everyone can do this exercise without discomfort in their lower back and hamstrings.

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

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