A mat is enough
The NHS says an exercise mat "would be useful if you have one", and the Pilates Method Alliance says mat Pilates needs no large equipment and can be done "anywhere, from home to outdoor spaces".
Pilates guide
Pilates at home: how to start, what you need, and how to keep it safe
You can do Pilates at home with a mat, comfortable clothes and enough floor to lie down with your arms and legs outstretched. The NHS has free Pilates videos, and in small trials, home and online Pilates improved fitness, balance and mood compared with doing no exercise.
Whether home is as good as a class is less clear: live online classes matched studio classes in two small trials of healthy adults, but face-to-face classes did better in three others. Learning the basics with a teacher, then practising at home, is a sensible mix.
This guide covers what you need, setting up your space, live classes and videos, how often to practise and how to progress, keeping it up, staying safe, and the classes and plans on this site.
The short version
Home Pilates helps
In small trials, online or home Pilates improved core endurance, balance, menopausal symptoms, and low mood and fatigue in multiple sclerosis (MS), compared with no exercise.
Online or a studio: it depends
Live online classes matched studio classes in two small trials of healthy adults. Face-to-face did better in three others: in women with obesity, adults aged 60 to 70 and people with long COVID.
Two or three times a week
In a back pain trial, twice a week beat once, and three times wasn't clearly better than twice. The UK guidelines ask for strengthening activities on at least 2 days a week.
Keeping it up is the hard part
Up to 70% of people don't stick with home exercise programmes. Older adults kept up home video programmes better with live contact with a coach and sessions under an hour.
Few harms reported, but little data
Trials rarely report harms from Pilates, and we found no Pilates injury statistics. Leave rolling and upside-down moves until you've learned them, and learn the reformer with a teacher.
What you need
The basics
A mat and "comfortable, loose clothing", the NHS says. A folded towel under your head helps in moves on your back, and bare feet or grippy socks suit mat work. Mat Pilates "emphasizes core strength, flexibility, and body awareness, all without the need for large equipment or studio props", the Pilates Method Alliance says.
Optional extras
A Pilates ring gives "gentle resistance" and is light and portable. A small ball, a cushion and a light resistance band are cheap alternatives, and the UK guidelines list elastic bands among ways to strengthen muscles. A wall and a sturdy chair give support. Our ring, ball, wall and chair Pilates guides have the moves.
Free NHS videos
The NHS has free Pilates videos of 10 to 45 minutes, including a 45-minute class for beginners, a 30-minute chair-based class, and classes for back pain, knee problems, arthritis, scoliosis and osteoporosis.
A reformer isn't needed
Joseph Pilates' own book was a mat series, and in 48 older women, mat and apparatus Pilates gave similar gains. If you buy a home reformer, learn with a teacher first: the Pilates Method Alliance strongly recommends an instructor, especially on equipment, and the one serious Pilates injury in our searches happened on an unsupervised reformer. Our reformer guide covers home machines.
Setting up your space
A clear mat lane
The Pilates Method Alliance suggests a clear "mat lane" where you can "lie down fully and sweep arms/legs without hitting furniture", with "one extra buffer strip" around it, props stored at the edge, "stable footing", and a rug only "if it lies flat and doesn't bunch under movement".
Source 20
The floor
Use a padded mat on a firm floor for rolling moves, and never roll on a hard floor (the moves' own cautions). Carpet is fine for most other moves if the mat doesn't slide (our suggestion).
For live online classes
Put the camera where the teacher can see your whole body: in a trial of online classes after a stroke, not being able to see people's whole bodies on screen was the main practical problem.
Source 25
If you might fall
Keep a phone within reach, and learn to get down to the floor and up again in stages before relying on floor work; until then, use the chair and wall versions. Lying on the floor for a long time after a fall causes harm.
Source 26
What the evidence says
Home and online Pilates help, compared with nothingEmerging evidence
Six weeks of online Pilates improved trunk position sense and core endurance in 33 young adults; 20 weeks of online Pilates improved walking distance and one-leg standing in 24 adults averaging 76; 6 weeks of tele-Pilates eased menopausal symptoms, anxiety and low mood in 40 women; and a home DVD programme reduced low mood, anxiety and fatigue in 80 people with MS. Home video Pilates helped back pain about as much as McKenzie exercises in 32 people. The trials were small and short.
Live online or face to face: mixedMixed evidence
In 58 healthy adults, and in 40 sedentary women on Zoom, live online and studio classes gave similar gains; attendance was 80% online and 74% in the studio. Face-to-face classes did better in 30 middle-aged women with obesity, in adults aged 60 to 70 and in 49 people with long COVID. All five trials were small.
Supervised or at homeEmerging evidence
In 50 people with MS, supervised Pilates-based training beat the same programme at home. For back pain, supervised mat Pilates beat a home exercise programme at 6 weeks by amounts the authors judged too small to matter, with no difference at 6 months (145 people), and it was cost-effective in Brazil; in 60 women, mat Pilates beat home exercise after 8 weeks. These trials compared Pilates with home exercise, not with home Pilates.
Mat or apparatusEmerging evidence
In 48 older women, 8 weeks of mat Pilates and apparatus Pilates gave similar gains in strength, endurance, flexibility and agility.
Source 24
Safety: few harms reported, little dataMixed evidence
In a Cochrane review, only 2 of 10 back pain trials checked for side effects, finding none or minor ones; online classes after a stroke and home video Pilates had no exercise-related harms. We found no injury statistics for Pilates anywhere: Australia's national injury data, for example, don't record Pilates separately. Among Dutch adults hurt in gym-based fitness, most injuries happened during unsupervised activity, but without knowing how many people trained that way, that isn't a risk figure. The UK guidelines say the risk of serious harm from physical activity is very low.
Classes, live online, videos and apps
Learn the basics with a teacher if you can
The falls guideline from the National Institute for Health and Care Excellence (NICE) counts a weekly class led by an instructor, with home exercise in between, as a supervised programme, and that mix suits Pilates too (our suggestion). A few taught or live online sessions help you learn the breathing and the easier versions.
Live online classes
Choose classes where the teacher can see and correct you, and set the camera to show your whole body.
Recorded videos and apps
Online classes helped, but less than face-to-face ones, in one trial. Older adults attended home video programmes better with live contact with a coach and sessions under an hour, and reminders or an app raised how well people kept up home exercise in the short term in 7 of 10 trials.
Who should start with supervision
If you're frail, have moderate to severe dementia, have had a spinal fracture or fall regularly, start with a trained professional, the UK guidelines say. Check with a GP first if you have a health problem, an injury or symptoms, have had a recent heart attack or operation, or are pregnant or have recently given birth.
How often, and how to make it harder
How often
Two or three times a week: in 296 adults with back pain, twice beat once, and three times wasn't clearly better than twice. The UK guidelines ask adults to do strengthening activities on at least 2 days a week, and the NHS counts Pilates when your muscles work "to the point where you need a short rest".
Add activity that raises your heart rate
Pilates uses about as much energy as walking slowly, so add 150 minutes a week of moderate activity, such as brisk walking.
Make it harder one step at a time
Add repetitions first (up to about 10), then lift your head, then lengthen your arms or legs, then use less support, a bigger range or a slower pace, then move on to the next exercise; our 4-week plan sets out when to step up. Trial programmes stepped up every 2 weeks or so.
How long
Sessions of 20 to 30 minutes are a good start (our suggestion). Older adults kept up home video programmes better when sessions were under an hour.
Source 15
Keeping it up
Why people stop
Not sticking with home exercise "can reach 70%". People who intend to exercise, feel confident they can, are motivated, have exercised before and have support are the likeliest to keep going.
What helps
Live contact with a teacher or coach, sessions under an hour, and reminders or an app helped in trials. People with MS said home Pilates removed barriers to exercising.
Our suggestions
A fixed time, a plan to follow, a weekly live class if you can, a friend or group chat, and a simple log of what you did.
Is it safe without a teacher?
Low risk for most mat work
For most people, mat Pilates at home is low risk, as far as the thin data show: trials rarely report harms, and the UK guidelines call the risk of serious harm from activity very low.
Learn these with a teacher first
Rolling and upside-down moves (the roll-over, jack knife, boomerang, control balance, crab, rolling like a ball and the seal), the teaser, and anything on a reformer. With osteoporosis, the Royal Osteoporosis Society suggests moves that keep your back straight or let you bend in a controlled, comfortable way, and the rolling moves' own cautions say to leave them out.
Follow the move cautions
For osteoporosis, pregnancy, glaucoma, a sore neck and hypermobility, each move's page says what to change. With osteoporosis, swap rounding moves under load for a hip hinge with a long back, as the UK consensus advises.
Source 43
Stop if
Stop straight away if you feel pain or become unwell, and get help from 111 if symptoms worry you or don't go away. Stop for feeling sick, dizziness, severe breathlessness, clamminess, chest tightness or any pain.
Mat moves to start with
Start with the easiest version of each, with a folded towel under your head, and add repetitions before you try harder versions; each move's page gives a starting dose.
3D demoLateral breathing (Pilates breathing)Beginner · No equipment
3D demoPelvic tilt into bridgeBeginner · No equipment
3D demoDead bug heel tapsBeginner · No equipment
3D demoChest lift (Pilates curl-up)Beginner · No equipment
3D demoHundred (Pilates)Intermediate · No equipment
3D demoSingle-leg circle (Pilates one leg circle)Beginner · No equipment
3D demoSingle-leg stretch (Pilates one leg stretch)Intermediate · No equipment
3D demoSide kick (Pilates side kick series)Beginner · No equipment
3D demoClamshellBeginner · No equipment
3D demoSwan (Pilates swan dive)Intermediate · No equipment
3D demoBird dogBeginner · No equipment
3D demoKnee hover (Pilates tabletop hover)Beginner · No equipment
3D demoMermaid (Pilates seated side bend)Beginner · No equipment
3D demoChild's Pose (Balasana)Beginner · No equipmentWith a wall, a chair, a ring or a band
A cushion can stand in for a ring and a sturdy chair or wall gives support; practise getting down to the floor and up only if your team agrees it's safe for you.
3D demoWall roll-down (wall Pilates)Beginner · A wall
3D demoWall push-upBeginner · A wall
3D demoWall bridge (feet-on-wall bridge)Beginner · A wall
3D demoWall hundred (wall Pilates)Beginner · A wall
3D demoWall side leg lift (standing side kick at the wall)Beginner · A wall
3D demoSit to stand from a chairBeginner · A bench or box
3D demoSeated upper-back lift (sit tall, shoulders back)Beginner · A bench or box
3D demoGet up and down from the floorBeginner · No equipment
3D demoIsometric chest squeeze (palm press)Beginner · No equipment
3D demoLying adductor ball squeezeBeginner · Other / check instructions
3D demoSupine isometric hip abduction (belt press)Beginner · A band
3D demoBand rowBeginner · A band + An anchor point
3D demoBand-resisted glute bridgeBeginner · A band + An anchor pointLeave these until you've learned them with a teacher
They put weight towards your neck, roll on your spine or load a rounded back, so learn them with a teacher, on a padded mat on a firm floor.
3D demoRoll-over (Pilates roll-over with legs spread)Advanced · No equipment
3D demoJack knife (Pilates)Advanced · No equipment
3D demoBoomerang (Pilates)Advanced · No equipment
3D demoControl balance (Pilates)Advanced · No equipment
3D demoCrab (Pilates)Advanced · No equipment
3D demoRolling like a ball (Pilates rolling back)Intermediate · No equipment
3D demoSeal (Pilates)Intermediate · No equipment
3D demoTeaser (Pilates)Advanced · No equipmentClasses to follow
Pick by what you have: a mat, a wall, a chair, a ring or ball, or a band and light weights; the walk and Pilates session adds the aerobic part.
Beginner Pilates workout
A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.
20 minBeginner13 movesNo equipment
Beginner Pilates for over-50s
A 20-minute beginner mat Pilates session for over-50s with no deep or repeated rounding of the spine, plus back strengthening and standing balance.
20 minBeginner13 movesA wall
Classical Pilates mat: the basic order
The opening of a classical mat class in Joseph Pilates' order: the Hundred, Roll Up, leg circles, rolling, two leg stretches and the spine stretch.
10 minBeginner7 movesNo equipment
10-minute Pilates abs
Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.
10 minIntermediate11 movesNo equipmentFull-body mat Pilates workout
A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.
30 minIntermediate22 movesNo equipment
Reformer-inspired mat Pilates (no machine)
A 25-minute mat workout built on the order of a classical reformer class, with a mat or standing version of each reformer exercise. No machine needed.
25 minBeginner16 movesA wall
Wall Pilates for beginners
A 20-minute beginner wall Pilates workout: standing and floor moves that use a wall for support and feedback. No equipment.
20 minBeginner9 movesA wall
Chair Pilates workout
A 20-minute chair Pilates workout for beginners and older adults: breathing, sitting tall, gentle spine and leg moves, and a standing finish at the chair.
20 minBeginner14 movesA bench or box, Something with weight
Seated chair Pilates: 15 minutes, no standing
A 15-minute chair Pilates class done entirely sitting down, in a chair or wheelchair: breathing, spine moves, and leg and arm strength with water bottles.
15 minBeginner13 movesA bench or box, Something with weightPilates ring workout: a 20-minute magic circle class (a cushion works too)
A 20-minute Pilates ring workout for beginners: squeeze, press and balance with a magic circle, or a cushion and a belt if you don't have one.
20 minBeginner11 movesOther / check instructions, A bandPilates ball workout: small ball and gym ball in 20 minutes
A 20-minute Pilates ball workout: small-ball squeezes and rolls on the mat, then gym ball bridges, curls and stretches, with no-ball swaps.
20 minBeginner12 movesOther / check instructions, Exercise ball
Pilates strength workout: a 30-minute class with weights or a band
A 30-minute Pilates strength class with dumbbells or a band: Pilates trunk work plus squats, lunges, rows and push-ups, each set taken until it is hard.
30 minIntermediate15 movesA dumbbell, A band
Walk and Pilates workout
A 45-minute session for weight loss and health: a 20-minute brisk walk, which does more for the scales, then a short-rest Pilates circuit for strength.
45 minBeginner11 movesCardio machine
Slow somatic Pilates class: 20 minutes, every move optional
A slow, 20-minute Pilates class with time to notice your breath and how each move feels. Every move is optional and you can pause or stop at any point.
20 minBeginner12 movesNo equipmentFollow a plan
The 4-week plan has three short sessions a week and rules for when to step up; the 30-day challenge uses a wall.
3 days a week
4-week beginner Pilates plan
A free 4-week, 3-day Pilates plan for complete beginners. Two mat days and one wall day, with clear rules for when to move each exercise to its harder version.
3 training days25 minBeginner3 days a week30-day wall Pilates challenge for beginners: three short wall classes a week
A free 30-day wall Pilates challenge for beginners: three 20-minute wall classes a week that get harder step by step, with an honest look at the 28-day trend.
3 training days20 minBeginnerCheck first, and when to stop
Check with a GP or health professional first if you
The NHS's advice for its Pilates videos:
- aren't sure the exercises suit your current fitness
- have a health problem, an injury or any symptoms, or feel unwell
- have had a recent health event, such as a heart attack or an operation
- are pregnant or have recently given birth
Source 1
Start with supervised exercise if
You're frail, have moderate to severe dementia, have had a spinal fracture or fall regularly.
Source 13
Stop and get help
Stop straight away for pain or feeling unwell, and call 111 if symptoms worry you. Call 999 (911 in the US) for chest pain that feels tight or spreads to your arms, neck or jaw, or for signs of a stroke: a face that has dropped on one side, arms that can't be lifted and kept up, or slurred speech.
Myths
"Pilates at home isn't safe without a teacher"Mixed evidence
Trials rarely report harms, including online and home video programmes, and the UK guidelines call the risk of serious harm from activity very low. But the data are thin: learn rolling and upside-down moves with a teacher, and the one serious case report was on an unsupervised reformer.
"You need a reformer for real Pilates"Emerging evidence
Joseph Pilates' own book was a mat series, the Pilates Method Alliance says mat Pilates needs no large equipment, and in 48 older women, mat and apparatus Pilates gave similar gains.
"Online classes are as good as a studio"Mixed evidence
Sometimes: live online classes matched studio classes in two small trials of healthy adults, but face-to-face did better in three others.
"You have to do Pilates every day to see results"Emerging evidence
Trials use 2 or 3 sessions a week; twice beat once for back pain, and three times wasn't clearly better than twice. The UK guidelines encourage being active every day, so daily Pilates is fine if you enjoy it, but it isn't needed.
"You need lots of space or kit"Strong evidence
A mat and a clear strip of floor where you can lie down and sweep your arms and legs are enough; the NHS says a mat "would be useful if you have one".
"Home Pilates can't make you stronger"Emerging evidence
The NHS counts Pilates as strengthening when your muscles work to the point where you need a short rest, and online Pilates improved core endurance in a trial. Bands and light weights add load you can increase over time.
Read next
Questions people ask
Can you do Pilates at home?
Yes. Mat Pilates needs no large equipment and can be done "anywhere, from home to outdoor spaces", and the NHS has free Pilates videos of 10 to 45 minutes. In small trials, online and home Pilates improved fitness, balance, mood and menopausal symptoms compared with no exercise.
What equipment do I need for Pilates at home?
A mat, comfortable clothes and a clear strip of floor; the NHS says a mat "would be useful if you have one". A folded towel for your head and a chair or wall for support help, and a ring, small ball or band can come later. You don't need a reformer.
How much space do I need for Pilates at home?
Enough to lie down fully and sweep your arms and legs without hitting furniture, plus a little extra all round: the Pilates Method Alliance suggests a clear "mat lane" with a buffer strip around it. Make sure any rug lies flat and doesn't bunch as you move.
Is Pilates at home as good as a class?
Sometimes. Live online classes did about as well as studio classes in two small trials of healthy adults, but face-to-face classes did better in three others, in women with obesity, adults aged 60 to 70 and people with long COVID, and supervised training beat home training in MS. If you can, learn the basics with a teacher, then mix classes with home sessions.
Can I do Pilates on carpet or without a mat?
Yes, for most moves, on carpet or a rug that lies flat. Skip rolling moves unless you have a padded mat on a firm floor, and never roll on a hard floor. A mat is worth having if you practise often.
Is it safe to do Pilates at home without a teacher?
For mat work, usually, though the data are thin: trials rarely report harms, including online and home video programmes, and we found no Pilates injury statistics. Use the easier version of each move, leave rolling and upside-down moves until you've learned them with a teacher, and keep a chair or wall nearby for standing work. Learn the reformer with a teacher: the one serious injury in our searches happened on an unsupervised reformer.
How often and for how long should I do Pilates at home?
Two or three times a week: in a back pain trial, twice a week beat once, and three times wasn't clearly better than twice. Sessions of 20 to 30 minutes are a good start, and older adults kept up home video programmes better when sessions were under an hour. Add 150 minutes of moderate activity a week, such as brisk walking, because Pilates is gentle on the heart and lungs.
Can I do Pilates at home every day?
Yes, if you enjoy it: the UK guidelines encourage being active every day. You don't need daily Pilates for results, though, as trials used 2 or 3 sessions a week. If you practise daily, vary the moves and keep some sessions easy.
Will Pilates at home help me lose weight?
Not much on its own: Pilates averages about 2.8 METs (multiples of the energy you use at rest), the same as slow walking. It builds strength and control; for weight, combine it with walking or other aerobic activity. Our Pilates for weight loss guide covers what the trials show.
How do I make Pilates at home harder?
Change one thing at a time: more repetitions, then your head up, then longer arms or legs, then less support or a slower pace, as our 4-week plan sets out. For more strength, add a band or light weights; Pilates counts as strengthening when your muscles work "to the point where you need a short rest".
Live online class, video or app: which is best for Pilates at home?
Live classes, where the teacher can see and correct you, matched studio classes in some trials. Older adults kept up home video programmes better with live contact with a coach, and in one trial, online classes helped less than face-to-face ones. Set the camera where your teacher can see your whole body.
Who should check before starting Pilates at home?
Talk to a GP or health professional first if you have a health problem, an injury or symptoms, have had a recent heart attack or operation, or are pregnant or have recently given birth (the NHS's advice for its videos). Start with supervised exercise if you're frail, have had a spinal fracture or fall regularly. Stop if you feel pain or become unwell, and call 111 if symptoms worry you.
Sources
- NHS · Pilates video for beginners
- Pilates Method Alliance 2026 · Beyond the reformer: the power of mat Pilates
- Suner-Keklik 2022 · Online Pilates for 6 weeks in 33 young adults (RCT, Ir J Med Sci)
- Geremia 2025 · Online Pilates for 20 weeks in 24 older adults (controlled trial, J Bodyw Mov Ther)
- Arslan 2026 · Tele-Pilates for menopausal symptoms in 40 women (RCT, Int Urogynecol J)
- Fleming 2021 · Home-based Pilates for anxiety, low mood and fatigue in 80 people with multiple sclerosis (RCT, Mult Scler)
- Bulguroglu 2023 · Online or face-to-face Pilates in 58 healthy adults (RCT, BMC Sports Sci Med Rehabil)
- Lazarowitz Zanzuri 2024 · Pilates on Zoom or in a studio in 40 sedentary women (RCT, Healthcare)
- Park 2023 · Online or face-to-face Pilates in 30 middle-aged women with obesity (RCT, Healthcare)
- Fraga 2024 · Remote or in-person Pilates and quality of life in adults aged 60 to 70 (RCT, J Bodyw Mov Ther)
- Cunha 2024 · Online or face-to-face mat Pilates in 49 people with long COVID (RCT, Int J Environ Res Public Health)
- Miyamoto 2018 · Once, twice or three times a week: Pilates for back pain in 296 adults (RCT, Br J Sports Med)
- UK Chief Medical Officers · Physical activity guidelines (Department of Health and Social Care, updated July 2026)
- Essery 2017 · What predicts sticking with home exercise programmes (systematic review, Disabil Rehabil)
- Rihova 2024 · Keeping up home video exercise in older adults: 26 studies (systematic review and meta-analysis, Telemed J E Health)
- Yamato 2015 · Pilates for low back pain: 10 trials (Cochrane systematic review)
- Pilates Association Australia 2026 · How safe is Pilates?
- Ergün 2023 · Both shoulders dislocated during an unsupervised reformer session (case report, Physiother Theory Pract)
- Pilates Method Alliance · Beginner's guide to Pilates equipment, from the reformer to the Cadillac
- Pilates Method Alliance 2026 · How to create a flexible Pilates room at home
- NHS · Pilates and yoga exercise videos
- NHS · Chair-based Pilates video workout (past its review date: reviewed August 2022, review due August 2025)
- Pilates Method Alliance · Pilates history
- Mueller 2021 · Mat or apparatus Pilates in 48 older women (comparison trial, J Bodyw Mov Ther)
- Cronin 2025 · Online Pilates classes after a stroke (feasibility trial, J Bodyw Mov Ther)
- Montero-Odasso 2022 · World guidelines for falls prevention and management for older adults (guideline, Age Ageing; exercise sections read in full)
- Eldemir 2024 · Pilates by video call in 30 people with multiple sclerosis (RCT, Disabil Rehabil)
- Zygouna 2025 · Home video McKenzie or Pilates exercises for back pain in 32 people (RCT, J Bodyw Mov Ther)
- Güngör 2022 · Supervised or home Pilates-based training in 50 people with multiple sclerosis (RCT, Mult Scler)
- Tottoli 2024 · Supervised Pilates or home exercise for back pain in 145 people (RCT, Clin Rehabil)
- Tottoli 2026 · Costs of supervised Pilates against home exercise for back pain (economic evaluation, BMC Musculoskelet Disord)
- Batıbay 2021 · Mat Pilates or home exercise for back pain in 60 women (RCT, J Orthop Sci)
- PubMed · Our search for studies of Pilates injuries and harms (25 October 2026)
- Kemler 2022 · Injuries in gym-based fitness in 494 Dutch adults (descriptive study, Sports)
- NICE NG249 · Falls: assessment and prevention in older people and in people 50 and over at higher risk (guideline, 2025)
- Lang 2022 · Apps and reminders for home exercise: 10 trials (systematic review, Arch Physiother)
- NHS · Physical activity guidelines for adults aged 19 to 64
- Compendium of Physical Activities · 2024 Adult Compendium: conditioning exercise, including Pilates (energy costs)
- Bertoli 2023 · Mat Pilates and strength in 43 breast cancer survivors on hormone therapy (RCT, Disabil Rehabil)
- Ricke 2023 · What predicts sticking with home exercise in long-term conditions (systematic review and meta-analysis, Front Sports Act Living)
- Fleming 2022 · What people with multiple sclerosis said about supervised and home Pilates (qualitative study, Disabil Rehabil)
- Royal Osteoporosis Society · Pilates and osteoporosis (past its review date: reviewed February 2019, review due February 2022)
- Brooke-Wavell 2022 · Strong, steady and straight: UK consensus on exercise for osteoporosis (Br J Sports Med; recommendations read in full)
- Royal Osteoporosis Society · How to exercise safely for bones
- NHS · Heart attack
- NHS · Symptoms of a stroke
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.