For novices in Pilates, this beginner workout serves as an effective entry point for overall body strengthening
Beginner-Friendly Home Pilates Routine Targets Core, Glutes, Arms, and Back
A beginner-friendly mat-based Pilates routine, designed by Pilates instructor Katy Bath, is perfect for those looking to strengthen muscles, improve stability, and boost mobility at home. This low-impact workout focuses on the core, glutes, arms, and back using just body weight.
Here's a simple routine to follow:
- Pelvic Tilt (core, lower back, glutes): Lie on your back with knees bent and feet flat on the mat. Tilt your pelvis so your lower back presses gently into the mat, then return to neutral. Repeat 8–10 times.
- Toe Taps (core): Lie with legs in tabletop position (knees bent at 90°). Lower one foot to tap the floor while keeping your lower back pressed into the mat. Alternate legs for 10 reps each.
- Tabletop March (core): Mimic a marching motion with your arms and legs, keeping your upper body stable and your lower back pressed into the mat. Perform 12 reps in total.
- Forearm Press (arms, upper back): From a forearm plank position, lower and lift your hips while keeping your body in a straight line. Perform 12 reps.
- Bridge March (glutes, lower back): Lie on your back with knees bent and feet flat on the mat. Lift your hips off the mat, then lower and lift each foot while keeping your hips elevated. Perform 12 reps in total.
- Static Lunge (glutes, quads): Step one foot forward into a lunge position, keeping your torso upright. Push back to the starting position and repeat for 12 reps, then switch legs.
- Squats with Overhead Reach (glutes, arms): Stand with feet shoulder-width apart, squat down, and reach your arms overhead. Stand back up and repeat for 12 reps.
- Side Crunch (obliques/core): Lie on your back with knees bent and feet flat on the mat. Place your hands behind your head, lift your shoulders off the mat, and twist your torso to the right and left. Perform 12 reps on each side.
Each exercise in the routine is performed slowly and with control, resulting in quick muscle engagement. The routine consists of 12 reps of each exercise, with a 30-second rest in between each movement. After performing all seven exercises, there is a rest period of 90-120 seconds before the workout is repeated two more times. The routine ends with the child pose to cool down.
This mat-based routine is low-impact, easy to do at home, requires minimal equipment (just a mat), and builds strength, stability, and mobility in the core, glutes, arms, and back while being gentle on joints. Repeat the circuit 2-3 times based on your fitness level, resting 90-120 seconds between rounds for optimal benefit.
For a guided session, beginner Pilates videos around 20 minutes also provide structured follow-along workouts suitable for home practice. Pilates is currently popular due to its ability to deliver a full-body workout, build core strength, improve posture, and reduce stress. Rachele Gilman provides five static stretches that can help reduce stiffness and tension. The routine is low-impact, making it gentle on joints, suitable for those easing back into exercise or trying something new.
The Pilates routine, focused on health-and-wellness, includes exercises for the core, glutes, arms, and back, making it an effective fitness-and-exercise regimen for beginners. By following this mat-based workout, individuals can strengthen their muscles, improve stability, and boost mobility, all while being gentle on their joints.
