Di Hickman

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15-Minute Mat Pilates Workout for Beginners

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While HIIT is a great way to increase fitness, one question I get asked a lot, in person and in the blog comments, is “what to do if you’re a beginner”? High impact or high-intensity workouts are great for fat burning but they aren’t really suitable for beginners. Or maybe you’re working around an injury, there are workouts you can continue to do in order to y fit. I suggest something less intense, like this 15 minute Mat Pilates Workout!

15 minute pilates for beginners

Did you know that Pilates was originally created for rehabilitation? It has since morphed into the fitness class format we see today that can be done with or without equipment. For this 15-minute mat pilates workout, we’re opting for no equipment.

Follow along with me in this 15-minute mat pilates workout video on video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Mat Pilates Workout Exercises

First up, for those wondering, you don’t NEED a yoga mat. But using one will make things much more comfortable. No excuses, if you don’t have a mat, then lay on the carpet, a rug or towel. There are 8 different exercises in this workout. However, two of those you will do on the right side and the left so 10 total movements. Each exercise is done for 15 reps and should take between 12-15 minutes to complete one set. If you have longer then repeat for 2 sets, and so on. For beginners, I advise you to complete one set and work up from there.

Glute Bridge

Lying with knees bent and feet on the floor, around hip-distance apart. Pushing into the heels while lifting the hips up and away from the floor, squeezing the glutes as the hips extend up. Slowly return to the starting position.

Pilates teacher performing hip bridge for the glutes

Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.

Ab Crunch

Lying with knees bent and feet on the floor, around hip-distance apart, and hands to sides of the head. While exhaling lift the head and shoulders up and away from the floor. Lowering to starting position on the inhale.

Pilates teacher performing abdominal crunch

Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.

Lying Leg Extensions

Lying with knees over the hips and shins parallel to the floor. Extend one leg away from the body then return to center. Repeat with the other leg. Complete 15 repetitions (each leg).

Pilates teacher performing lying leg extensions.

This can be a challenging movement so to modify push the foot more to the sky/ceiling than lower toward the floor. The closer the leg lowers towards the floor, the harder the core will work to stabilize your trunk.

Lying windshield Wipers

Lying with knees bent over the hips and shins parallel to the floor, with the arms out to the sides. Slowly lower the legs out to the side, towards the floor. Allow the legs to come about half way down. Then controlling the movement lift the legs back to center then move over towards the other side.

Pilates teacher performing windshield wiper

The legs lowering to the right, then left side counts as one repetition. Perform 15 repetitions.

Side-lying leg abduction

Begin lying on the right side side with the right leg bent, the right arm extended and the head resting on the right upper arm. Your left arm can drop in front of the body for support and the left leg extends. Lift the left leg up and away from the floor, then slowly returning towards the floor.

Pilates teacher performing side lying abduction of top leg

Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.

Side-lying leg adduction

Still in the lying position, change the legs so that the left leg is bent and resting on the floor in front. Then extend the right (lower) leg. Lift the right leg up and away from the floor, then slowly returning towards the floor. 

Pilates teacher performing side lying lower leg lift

Complete this exercise for 15 repetitions. On the final rep, hold at the top and do 15 small pulse reps with around a 2″ range of movement.

**Repeat Side-lying leg abduction & Side-lying leg adduction laying on other side:

Back Extension

Start by lying face down on the floor, with the elbows bent, and forearms and palms down on the floor. Tuck the elbows in, push gently into the hands, and lift the head and shoulders away from the floor.

Pilates teacher performing back extension exercise - cobra pose

Perform 15 repetitions. Ensure you lift with the BACK, and not the arms. Keep the neck in line with the spine to avoid cranking the neck

Goal post lifts 

Still lying face down on the floor, take the ar,s out to the sides with elbows bent. Making a goalpost with the arms. Keeping the chest, and head down on the floor, lift the arms away from the floor. Slowly return arms to the floor and then repeat.

Pilates teacher performing back exercise

Perform 15 repetitions. Ensure you keep the head and chest down so you’re working the postural muscles of the upper back

Honestly, I don’t do mat pilates workouts nearly as often as I should. I do incorporate some in my yoga classes, as quite a few pilates movements are actually yoga poses. Plus I often use some of the movements within a workout, but I rarely do only pilates workouts.

pilates teacher performing side lying leg lift

Pilates is wonderful for beginners, and injury rehabilitation but it can soon get stale. Meaning you may discover you quickly reach a plateau in your fitness level. My advice is that if you find that you can perform 3 sets of each of these exercises easily, then it’s time to move on to something more challenging.

Question:

  • Do you do Pilates workouts? Or add any exercises into your fitness routines?
  • What is your ‘weak area’ for strength training?
  • Would you say you are a beginner, intermediate or advanced fitness enthusiast?

Reader Interactions

Comments

  1. Robin Russell

    Hi,
    In my early 60’s. Walk five miles three times per week. Do two sets of your beginner Pilates. Appreciate your ongoing narrative as to proper form. Proper form is more challenging; I feel it in the abs–which aren’t what they once were. Additionally, I developed a frozen shoulder in left shoulder two years ago, then I developed it in the right shoulder six months later. Am rehabbing it on my own with exercises previously given by PT. The beginner Pilates you offer gives me a voice talking…I need that. I am not alone. Thanks.

    Reply

  2. Lori

    Di,
    I just want to say a huge thank you for posting this Pilates for beginners workout. I used to workout in my 30s and always felt great. However, I didn’t keep it up and am now in my 50s and extremely exhausted and out of shape. Like many, I spend most of my life in front of a computer or tablet. Your beginners workout is just what I need to get back on track. These moves are totally doable and I’m feeling motivated to continue. I have been doing it almost every day along with my rebounder and walking when I can.

    Thanks again and I look forward to trying more of your workouts in the future.

    Reply

  4. Anne

    Hi Di, thanks for this, it’s enjoyable and quick! Would it be better to do it everyday or on alternate days? Thanks, Anne

    Reply

  5. Carolyn

    Great video, I did a lot of theses work outs when I was younger. Never realized it was Pilates’s. Just turned 60. Can’t wait I’m going to start doing this again.

    Reply

  6. Rhonda

    AT 68 years old and still working full time mainly keeping a desk chair in place all day, I come home stiff and sore. I am so glad to have come across your video of beginner moves. I have promised myself to do 15 minutes before going to work and 15 minutes as soon as I get home. Thanks so much for sharing your video/stills with us.

    Reply

  7. Rhonda

    AT 68 years old and still working full time mainly keeping a desk chair in place all day, I come home stiff and sore. I am so glad to have come across your video of beginner moves. I have promised myself to do 15 minutes before going to work and 15 minutes as soon as I get home. Thanks so much for sharing your video/stills with us.

    Reply

  10. Mimi B

    I’ve never done pilates. I have a feeling they would improve my overall health, and make me feel better. I like that you have these beginner steps. I would just need to figure out how to incorporate it in my day.

    Reply

  11. Krystle Cook

    I have heard such great strength building things about doing pilates. This looks simple enough that I could do it even for just a few minutes during the day.

    Reply

  12. Robin Rue

    I have never tried pilates but this post gives me such a great starting point! Thanks for sharing about it so that I can learn a new workout that I have never done before.

    Reply

  14. Whitney S

    I’ve done some pilates in the past from some youtube videos. This is such a great post, because it gives beginners some ideas as well as it’s a short workout at 15 minutes, so everyone can find time to do it!

    Reply

  15. Toni

    This is very helpful. I’ve heard that pilates is great but I’ve only seen it done in studios and not at home. This will motivate me to get started!

    Reply

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