Here's your regular reminder that, when it comes to workouts, low-impact does not always equal easy. If you need proof, just try a Pilates workout [1]. One swift bodyweight flow later and you'll be feeling strong, exhausted, and hooked.
While many Pilates studios use a reformer in workouts, you can also do Pilates mat classes [2] that require nothing but you, your body, and a mat or some comfy floor. If you're a beginner, there's no better place to start than these equipment-free, at-home routines, which is why we shared seven of our favourites ahead, all available on YouTube. Try one now and thank us later.
20-Minute Pilates Workout For Beginners
No matter how much or how little Pilates experience you have, you'll feel at home in this gentle, fluid practice from STOTT-certified Pilates instructor Isa-Welly Locoh-Donou. She explains some of the key principals of Pilates, including breathwork [3], while leading you through a basic and effective practice to target your glutes and core.
30-Minute Full-Body Pilates For Beginners
If you're looking for a routine that doesn't put pressure on your feet or legs, this 30-minute Pilates class is a good choice: besides a few rounds of Cat-Cow at the end, you'll be on your back for the entire workout. The core-focussed routine is led by led by Hannah, the brains behind Moving Mango and a certified Pilates instructor who received her training in Bangkok.
Total Body Workout For Beginners From POP Pilates
Pilates instructor Cassey Ho is known and loved for her Blogilates and POP Pilates workouts, and you'll see why in this video. With over 13 million views, this routine starts by teaching you a lateral breathing technique to engage your core [4]. You'll transition to effective mat moves like modified Pilates 100's, pulsing leg lifts, and knees-down push-ups.
15-Minute Basic Pilates Mat Workout
For a quicker workout, try this 15-minute Pilates class from Brooke Tyler, who received her training in Classical Pilates from teacher Dorothee VandeWalle. In this video, Tyler takes you through the basics, teaching you to engage the "powerhouse" of your core through crunch and leg lift variations.
25-Minute Pilates Workout For Abs, Butt, and Arms
This Pilates-style workout from WundaBar creator Amy Jordan is not to be missed. Targeting your core, glutes, and arms, you'll do plank variations [5], squats, arm raises, and more in this routine that's challenging for all levels.
30-Minute Beginner Mat Flow
From side planks to back extensions to glute bridges, this fluid flow from BASI-certified Pilates instructor Mira Hassan will help you learn fundamental Pilates poses while targeting your core, glutes, and upper body.
15-Minute Gentle Pilates for Beginners
For a slower and more gentle Pilates class, try this 15-minute video from Jessica Valant, a physical therapist and Pilates instructor certified by Polestar Pilates. This routine focuses on the basics, from engageing your core to working your lower body, and Valant says it's a great choice for any level of experience.