Commencing Pilates? This introductory exercise regimen offers an ideal foundation to fortify your entire physique
Beginner-Friendly Mat-Based Pilates Routine for Full-Body Strength
A beginner-friendly mat-based Pilates routine, designed for home use, targets the core, glutes, arms, and back, using only body weight and an exercise mat. This well-rounded routine, shared by Pilates instructor Katy Bath, consists of seven exercises, each performed slowly and with control for muscle engagement.
- Squats with overhead reach - This exercise targets the glutes and arms. Stand with feet hip-width apart, arms extended overhead. Lower into a squat, reaching arms towards the floor. Return to standing, reaching arms back overhead. Repeat for 12 reps.
- Static lunge - This exercise targets the glutes and legs. Step one foot forward, bend both knees, and lower into a lunge. Keep the front knee directly over the ankle. Return to starting position and repeat with the other leg. Do 12 reps on each leg.
- Alternating reach - This exercise engages the core and back. Lie on your back with legs extended and arms by your sides. Lift your head, shoulders, and upper back off the mat, reaching one arm towards the opposite foot. Return to starting position and repeat on the other side. Do 12 reps, alternating sides.
- Forearm press - This exercise targets the arms and shoulders. Start in a plank position on your forearms. Lower your elbows to the ground, then push back up. Do 12 reps.
- Tabletop march - This exercise targets the core and hip flexors. Start in a tabletop position (hands and knees on the mat). Lift one knee off the mat, keeping the thigh parallel to the floor. Lower the knee to the mat and repeat with the other leg. Do 12 reps, alternating legs.
- Bridge march - This exercise mainly targets the glutes and lower back. Lie on your back with knees bent and feet flat on the mat. Lift your hips off the mat, forming a bridge. Lift one foot off the mat and lower it, then repeat with the other foot. Do 12 reps, alternating feet.
- Side crunch - This exercise targets the obliques. Lie on your back, legs extended and arms by your sides. Lift your upper body off the mat, twisting to touch one elbow to the opposite knee. Return to starting position and repeat on the other side. Do 12 reps, alternating sides.
After completing the routine, cool down with a child's pose for 1 minute. This pose helps reduce stiffness and tension in the body.
This low-impact routine is gentle on joints, making it suitable for those easing back into exercise or trying something new. It is also popular due to its full-body workout, core strength building, posture improvement, and stress reduction.
For guided practice, there are beginner Pilates videos (20-23 minutes) available that walk through full-body routines combining these movements at a comfortable pace. Starting with these routines consistently will help improve your core, glutes, arms, and back strength using just a mat and your body weight.
Incorporating elements from science, health-and-wellness, fitness-and-exercise, lifestyle, and home-and-garden, this mat-based Pilates routine is a comprehensive full-body workout designed for home use. Each exercise, such as the side crunch which targets the obliques, contributes to core strength, improved posture, stress reduction, and overall fitness, making it suitable for both beginners and those seeking a low-impact workout that can be performed at home.
