Pilates
Beginner Pilates workout
Every move starts in its easiest form, and head-down options are fine. Move slowly and breathe out on the effort. Before the first move, lie on your back with your knees bent and take 5 lateral breaths: in through the nose so the lower ribs widen to the sides, out through pursed lips.
Set up
- Pelvic tilt into bridge6 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoThe Pilates pelvic curl: peel up and down one segment at a timeHarder: Glute bridge
On your back
- Beginner · Abs, Neck · 3D demoHarder: Single-leg stretch (Pilates one leg stretch)
- Dead bug heel taps6 each sideBeginner · Abs, Hip flexors · 3D demoPilates toe taps: the pelvis stays stillHarder: Forearm plank
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoKnees in tabletop; head down or upEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg circle (Pilates one leg circle)5 circles each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBottom knee bent, small circlesHarder: Corkscrew (Pilates)
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
Sitting
- Beginner · Back, Abs, Hamstrings · 3D demoSit on a folded towel if your back slumpsHarder: Saw (Pilates)
On your side
- Side-lying leg raise8 each sideBeginner · Hip abductors, Glutes · 3D demoSide kick series: legs slightly forward of the hipsEasier: Lateral band walkHarder: Step-up with knee raise
- Clamshell10 each sideBeginner · Hip abductors, Glutes · 3D demoThe Pilates clam: hips stacked, waist liftedHarder: Lateral band walk
Face down and all fours
- Beginner · Back, Abs, Chest · 3D demoSwan prep: lengthen through the crown of your head firstHarder: Cobra pose (Bhujangasana)
- Bird dog5 each sideBeginner · Back, Abs, Glutes · 3D demoSwimming prepEasier: Bird dog, one limb at a timeHarder: Bodyweight get-up
Finish
- Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
Tips
- Rest your head whenever your neck works harder than your abs.
- If a move pinches, use its easier option or skip it.
- Later in pregnancy, swap the moves on your back for the side-lying and all-fours ones, and ask your midwife or doctor before starting.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Find more moves like these
More pilates
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
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 wallQuestions people ask
How long does the beginner pilates workout take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 4 of its 13 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.