An easy Pilates workout should be exactly that: slow, clear and doable on a mat in your living room. This 15-minute routine uses seven beginner moves, needs no equipment, and has an optional prop upgrade for each move when you want a little more.
Full disclosure: Pilamie sells a home Pilates kit and we link to it below. The routine works with no props at all.
Before you start
- Space: one mat length of clear floor.
- Pace: slow. Breathe out on the effort, in on the return.
- Rule: stop any move that causes sharp pain. If you are pregnant, injured or new to exercise, check with a doctor first.
The easy 15-minute Pilates workout
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Breathing and pelvic tilt (2 minutes). Lie on your back, knees bent, feet flat. Breathe in. As you breathe out, gently flatten your lower back toward the mat, then release. 10 slow reps.
Prop upgrade: soft ball between the knees, light squeeze as you breathe out. -
Glute bridge (2 minutes). Same position. Press through your feet and lift your hips until shoulders, hips and knees line up. Lower slowly. 10 reps, rest, 10 more.
Prop upgrade: loop band just above the knees, press knees gently out. -
Toe taps (2 minutes). On your back, lift both legs to tabletop, knees over hips. Lower one foot to tap the floor and bring it back. Alternate for 16 taps. Keep your lower back quiet.
Prop upgrade: hold a Pilates ring between your palms above your chest and press lightly. -
Side-lying leg lift (2 minutes). Lie on one side, legs long, head on your arm. Lift the top leg to hip height and lower. 12 reps each side.
Prop upgrade: light loop band around the thighs. -
Bird dog (2 minutes). On hands and knees. Reach one arm forward and the opposite leg back, hold for a breath, return. 6 each side.
Prop upgrade: none needed. Slow it down instead. -
Seated spine twist (2 minutes). Sit tall, legs crossed or straight. Arms out to the sides. Turn your ribs to one side, come back to centre, turn to the other. 8 each side.
Prop upgrade: hold a ring or a long band stretched between your hands. -
Hamstring stretch and rest (3 minutes). On your back, one leg up toward the ceiling, hands behind the thigh. Hold for five slow breaths each side, then rest with both knees bent.
Prop upgrade: loop a stretching strap around the foot so your shoulders can stay relaxed.
How to make it easier
- Do half the reps.
- Keep one foot on the floor during toe taps.
- In bird dog, move only the leg and keep both hands down.
How to make it harder
- Add the prop upgrades one at a time.
- Move up one band strength.
- Run the routine twice through.
How often should you do it?
Three or four times a week is a good start for most beginners. Short and regular beats long and rare. After two or three weeks the moves will feel smoother, and that is the moment to add props or a longer plan.
Want a plan for the next four weeks?
Our free 28-Day Pilates Challenge builds from routines like this one: 15 to 25 minutes a day, 31 illustrated moves. The Pilamie Home Pilates Kit has every prop mentioned above (ring, ball, five loop bands, long band, stretching strap, grip socks) in one bag for $49.99 with free tracked US shipping.
Keep going: Pilates at home for beginners and Pilates with resistance bands.