A 15-Minute Beginner Pilates Workout: Simple Moves for a Stronger Body
Pilates is a low-impact, full-body workout that emphasizes control, precision, and proper alignment. So today’s workout is the perfect introduction to your beginner pilates workout journey. It’s great for improving flexibility, strengthening muscles, and boosting posture—all with minimal risk of injury. If you’re a beginner, it can be a bit daunting to know where to start. But don’t worry! We’ve put together a simple 20-minute Pilates workout that’s perfect for beginners. You don’t need any fancy equipment—just a mat, comfortable clothing, and a little bit of space.
15 Minute Beginner Pilates Workout
Pilates is a low-impact, full-body workout that emphasizes control, precision, and proper alignment. It’s great for improving flexibility, strengthening muscles, and boosting posture—all with minimal risk of injury.
If you’re a beginner, it can be a bit daunting to know where to start. But don’t worry! I’ve put together a simple 15-minute Pilates workout that’s perfect for beginners. You don’t need any fancy equipment—just a mat, comfortable clothing, and a little bit of space.
You can find this free workout on my channel!
In the Video You’ll Find:
Workout Outfit: Beyond Yoga SpaceDye Set Leggings: https://rstyle.me/+3ba5g8Uzwugt7ELLVPizqA
Cropped Tank: https://rstyle.me/+DtS1Lo_3f_pwfdhbKBYPgg
TIMESTAMP:
0:54 Start Workout: Plants + Neutral Spine
3:58 Bird Dogs
7:06. Roll Ups + Ab Strength
12:00 The Hundreds
14:01 Bridges
Beginner Pilates Exercises to Know
Here’s how you can get started with a quick yet effective Pilates routine:
1. Pelvic Curl
Start lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down.
- How to do it: Engage your core by pulling your belly button toward your spine. Slowly lift your hips off the mat, one vertebra at a time, until you form a straight line from your shoulders to your knees. Pause at the top, and then slowly lower back down to the mat, one vertebra at a time.
- Why it helps: This move activates your glutes and core while gently stretching your back. It’s a great way to warm up the spine.
2. The Hundred
The Hundred is a classic Pilates move that engages your core and increases circulation.
- How to do it: Start by lying on your back with your legs extended straight and arms by your sides. Lift your head, neck, and shoulders off the mat, bringing your legs to a tabletop position (knees bent at 90 degrees). Begin pumping your arms up and down as you inhale for five counts and exhale for five counts. Repeat for 10 full breaths (100 arm pumps).
- Why it helps: This exercise is fantastic for engaging your deep abdominal muscles and warming up your body.
3. Single-Leg Circles
This move focuses on your hip mobility and core strength.
- How to do it: Start by lying on your back with one leg extended straight and the other leg bent at 90 degrees, foot flat on the floor. Lift your straight leg to a 45-degree angle, and draw small circles with your foot in one direction for 5-10 reps. Switch directions, and then repeat on the other leg.
- Why it helps: This exercise helps to improve joint mobility in the hips and strengthens the lower abdominals.
4. Roll-Up
The Roll-Up is a great exercise for stretching your back and strengthening your abs.
- How to do it: Start by lying flat on your back with your arms extended overhead. Slowly roll your spine off the mat one vertebra at a time, reaching toward your toes. When you reach the sitting position, reverse the motion, slowly rolling down one vertebra at a time.
- Why it helps: This move stretches and strengthens the entire body, focusing on the spine and core. It also helps improve flexibility in your back and hamstrings.
5. Plank
The plank is an excellent full-body exercise, with a strong focus on core strength.
- How to do it: Start in a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core, and hold the position for 20-30 seconds. Gradually build up the time as you get stronger.
- Why it helps: The plank strengthens the core, shoulders, and arms, while also improving posture and stability.
6. Saw
The Saw is a twisting movement that targets the obliques and helps improve flexibility in the spine.
- How to do it: Sit up tall with your legs extended in front of you, feet slightly wider than hip-width apart. Extend your arms out to the sides. Twist your torso to the right and reach your left hand toward your right foot, bringing your pinky finger toward the pinky toe. Return to center, and repeat on the other side.
- Why it helps: This move works your core, stretches your hamstrings, and enhances spinal mobility.
7. Spine Twist
Finish your routine with the Spine Twist to release tension in the back and further strengthen the core.
- How to do it: Sit tall with your legs extended in front of you and your arms out to the sides. Inhale, and twist your torso to one side, keeping your hips grounded. Exhale as you return to center and repeat on the other side.
- Why it helps: The Spine Twist promotes flexibility in the spine, strengthens the abdominals, and improves overall posture.
Final Thoughts
This 15-minute beginner Pilates workout is a fantastic way to start building strength, flexibility, and control in your body. The beauty of Pilates lies in its emphasis on slow, controlled movements that target the deep muscles, so even though the routine is short, it’s highly effective.
As you become more familiar with these exercises, you can increase the intensity or try more advanced variations. For now, focus on maintaining proper form, breathing deeply, and moving mindfully.
So grab your mat, put on your favorite playlist, and start your journey to a stronger, more flexible you with this beginner-friendly Pilates routine!
xox, Kellie
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