If you were to check out a Pilates workout class in action, you'd see attendees pushing through a combo of familiar exercises, such as lunges and glute bridges, and perhaps new-to-you moves, including "the hundred" and "the saw." The goal of both types of movements — and the practice of Pilates as a whole — is to stretch, strengthen, and balance the body.
But if you've never stepped foot on a Pilates mat or been on a Pilates reformer machine, how do you get a taste of the technique and satisfy your curiosity without feeling totally overwhelmed? To start off on the right foot, try this at-home Pilates for beginners workout that requires zero equipment and will help ease any worries you may have before you try an in-person session. When you're left craving more, go ahead and steal the trainer-approved tips to gently incorporate the workout style into your fitness regimen for the long haul.
How to Add Pilates Workouts for Beginners Into Your Routine
Reminder: Regularly doing Pilates workouts can increase your cardiovascular endurance, improve posture, and boost your flexibility so you can finally touch your toes with ease. Still, Pilates — as with all workouts — isn't for everyone or for every stage of your fitness journey, so consider first trying an online workout (such as the one below) to get a feel for the method before going all-in, suggests Amy Jordan, creator and CEO of WundaBar Pilates. (BTW, WundaBar offers streamable on-demand workouts with a 14-day free trial.)
Then, if it resonates with you, book a beginner Pilates class at a local studio, she says. If you become hooked, consider incorporating Pilates workouts into your routine a few days a week, whether it be three 45-minute, high-energy classes or something you tack on to your traditional workout, says Jordan. For example, "in the event that you really enjoy distance running, maybe it's something that you do on your off-days or you do a 10-minute Pilates workout after a shorter run," she suggests. Translation: There isn't one right way to tackle Pilates workouts when you're a beginner or a pro. Just find a way to mix in the training technique however it works best for you and your schedule.
When you do take a Pilates for beginners class, don't feel self-conscious while learning the moves or embarrassed about making a mistake, says Sonja Herbert, a classically trained Pilates instructor and the founder of Black Girl Pilates. "You're not there for anybody but you," she says. "Everybody's sweating, everybody's cursing in their mind. Nobody really cares. It doesn't matter what your body type is. Everyone can do Pilates."
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15-Minute Beginner Pilates Workout
Ready to get a sample of a typical Pilates class before you drop cash on an IRL one? Follow along with this beginner Pilates workout created by Jordan, which requires less than 15 minutes and no special equipment.
You'll need: A Pilates mat
How it works: Play the video below to follow along with Amy Jordan's Pilates for beginners workout in real-time, or follow the written instructions underneath.
Circuit 1
Pilates Lunge on Left Leg
A. Stand tall with feet parallel to one another, roughly 4 inches apart, and hands on hips. Step right foot back, keeping heel off floor. Bend torso slightly forward from hips.
B. On an exhale, bend both knees, allowing front knee to extend slightly over ankle, and sink into a lunge. On an inhale, push off the floor to starting position.
Do 12 reps.
Pilates Lunge Pulse with Left Heel Lifted
A. Stand tall with feet parallel to one another, roughly 4 inches apart. Step right foot back, keeping heel off floor. Lift arms overhead, palms facing one another. Bend torso slightly forward from the hips.
B. On an exhale, bend both knees, allowing front knee to extend slightly over ankle, and sink into a lunge. Lift left heel off the mat.
C. On an exhale, bend both knees and sink deeper into a lunge. On an inhale, push off the floor to starting position.
Do 8 reps.
Narrow Squat
A. Stand tall with feet together, knees touching, and hands on hips.
B. On an exhale, slowly sink into a squat, first moving from hips and then knees. On an inhale, press up to standing.
Do 8 reps.
Narrow Squat Hold with Airplane Rotation
A. Stand tall with feet together, knees touching, and hands on hips.
B. On an exhale, slowly sink into a squat, first moving from hips and then knees. Extend arms in front of body, then bring them out to sides, palms facing the floor.
C. While holding the squat, inhale, then rotate torso to right, gaze following arm. On an exhale, rotate torso to center.
Do 10 reps, alternating sides.
Pilates Lunge on Right Leg
A. Stand tall with feet parallel to one another, roughly 4 inches apart, and hands on hips. Step left foot back, keeping heel off floor. Bend torso slightly forward from hips.
B. On an exhale, bend both knees, allowing front knee to extend slightly over ankle, and sink into a lunge. On an inhale, push off the floor to starting position.
Do 12 reps.
Pilates Lunge Pulse with Right Heel Lifted
A. Stand tall with feet parallel to one another, roughly 4 inches apart. Step left foot back, keeping heel off floor. Lift arms overhead, palms facing one another. Bend torso slightly forward from hips.
B. On an exhale, bend both knees, allowing front knee to extend slightly over ankle, and sink into a lunge. Lift right heel off the mat.
C. On an exhale, bend both knees and sink deeper into a lunge. On an inhale, push off the floor to starting position.
Do 8 reps.
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Circuit 2
Forearm, Kneeling Left Side Plank with Arm Extension
A. Start in a kneeling side plank position with left forearm resting on floor, knees and hips stacked, and knees bent at a 45 degree angle.
B. Extend right arm up toward ceiling with palm facing forward. On an inhale, reach arm over head, lengthening the torso. On an exhale, bring arm back to center.
Do 8 reps.
Pilates Downhill Ski
A. Start in a high plank position, with feet touching and hands shoulder-width apart.
B. On an exhale, swivel toes and knees to the right as hips reach back to the left. On an inhale, swivel toes, knees, and hips back to center.
Do 10 reps, alternating sides.
Forearm, Kneeling Right Side Plank with Arm Extension
A. Start in a kneeling side plank position with right forearm resting on floor, knees and hips stacked, and knees bent at a 45 degree angle.
B. Extend left arm up toward ceiling with palm facing forward. On an inhale, reach arm over head, lengthening the torso. On an exhale, bring arm back to center.
Do 8 reps.
Single Leg Reach
A. Lie on floor with head lifted, hands behind neck, and legs in a table-top position, shins parallel with ceiling.
B. On an inhale, extend right leg as close to floor as possible without touching it. On an exhale, lift leg back to start.
Do 16 reps, alternating legs.
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