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Pilates

Full-body mat Pilates workout

The order alternates curling, extending, side work and support, as the classical sequence does. The advanced moves appear in their prep forms: the boat for the open-leg rocker, the single-leg bridge for the shoulder bridge, planks for the leg pulls and the side bend. Swap in the full versions only when the prep is easy.

30 minIntermediate22 movesNo equipmentGlutes · Abs · Hip flexors · Back · Shoulders · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Pelvic tilt into bridge5 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoPelvic curlHarder: Glute bridge

Classical opening

  1. Hundred (Pilates)100 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Roll-up (Pilates)5 slow reps
    Intermediate · Abs, Hip flexors, Hamstrings · 3D demoEasier: Half roll back (Pilates C-curve roll back)Harder: Neck pull (Pilates)
  3. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoHarder: Corkscrew (Pilates)

Series of five

  1. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  2. Double-leg stretch (Pilates)8 reps
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  3. Single straight-leg stretch (Pilates scissors)8 each side
    Intermediate · Abs, Hamstrings, Hip flexors · 3D demoEasier: Single-leg stretch (Pilates one leg stretch)Harder: Double straight-leg stretch (Pilates lower lift)
  4. Double straight-leg stretch (Pilates lower lift)6 reps
    Advanced · Abs, Hip flexors · 3D demoEasier: Single-leg stretch (Pilates one leg stretch)
  5. Criss-cross (Pilates)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoEasier: Single-leg stretch (Pilates one leg stretch)Harder: Double straight-leg stretch (Pilates lower lift)

Sitting

  1. Spine stretch forward (Pilates spine stretch)4 reps
    Beginner · Back, Abs, Hamstrings · 3D demoHarder: Saw (Pilates)
  2. Boat pose (Navasana)3 holds of 3 breaths
    Intermediate · Abs, Hip flexors, Back · 3D demoOpen-leg rocker prep: balance in the V without rollingEasier: Staff pose (Dandasana)Harder: Supported shoulderstand (Salamba Sarvangasana)

Face down

  1. Swan (Pilates swan dive)5 reps
    Intermediate · Back, Glutes, Triceps · 3D demoEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Child's Pose (Balasana)30 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Bridge

  1. Single-leg glute bridge5 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoShoulder bridge prep: keep the hips levelEasier: Glute bridgeHarder: Alternate-leg bounding

Side kick series

  1. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoEasier: Lateral band walkHarder: Step-up with knee raise
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoHarder: Lateral band walk

Finishers

  1. Swimming (Pilates)30 s
    Intermediate · Back, Glutes, Shoulders · 3D demoEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  2. Forearm plank30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoLeg pull front prepEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  3. Upward Plank Pose (Purvottanasana)20 s
    Intermediate · 3D demoThe leg pull back start positionEasier: Upward Stretch
  4. Side plank20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoSide bend prep; knees down if neededEasier: Knee side plankHarder: Side plank with leg lift
  5. Push-up2 sets of 3
    Intermediate · Chest, Triceps, Shoulders · 3D demoElbows brushing the ribs, as in the Pilates push-up; knees down if neededEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  6. Segmental Roll Down3 slow reps
    Intermediate · 3D demo

Tips

  • If 30 minutes runs long, cut repetitions rather than moves.
  • With osteoporosis or a neck problem, skip the roll-up and use the head-down version of every curl-up.
  • Do not lie face down, or flat on your back for more than a few minutes, in later pregnancy.

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.

Find more moves like these

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Beginner Pilates workout

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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 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 wall

Questions people ask

How long does the full-body mat pilates workout take?

About 30 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 me?

It is written at intermediate level. 16 of its 22 moves have an easier option listed beside them; use them freely.

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.