You can start Pilates at home with a mat and enough space to lie down and move your arms and legs. This 10-minute beginner routine uses five slow movements to practise breathing, body control and coordination. Try it with body weight first. A Pilates ring or band can come later.
Set up for your first Pilates workout at home
Choose a level floor and a mat for floor exercise that lies flat. Keep your movement slow enough that you can pause and breathe at any point. Start with smaller movements than you think you need. If you are new to mat work, the NHS beginner Pilates video gives you an instructor-led session to follow.
A 10-minute beginner mat Pilates routine
Allow about one minute for setup and breathing, up to 90 seconds for each movement below, and the remaining time for rest and transitions. Begin with four to six slow repetitions per movement or per side, as relevant. Use fewer repetitions if you need more rest.
1. Small pelvic tilts
Lie on your back with knees bent and feet flat. Gently tip your pelvis so your lower back moves a little closer to the mat, then return to a comfortable resting position. Keep your shoulders relaxed.
2. Heel slides
From the same position, slide one heel away along the floor, then draw it back. Switch sides. Keep the slide short if your hips start to shift.
3. Bent-knee openings
With both feet supported, let one knee open a little to the side. Bring it back to centre and alternate. Let your hip move through a comfortable range while keeping your pelvis steady.
4. Low bridge
Press through both feet and lift your hips a small distance. Lower slowly and rest between repetitions if needed. Keep pressure off your neck and skip the movement if it feels uncomfortable.
5. Side-lying clam
Lie on your side with your knees bent and stacked. Keep your feet together while you gently open the top knee, then close it. Avoid rolling backwards. Repeat on the other side.
Stop if an exercise causes pain or makes you feel unwell. If you are pregnant, recently postpartum, injured or unsure whether the exercises suit you, seek individual guidance before trying them.
When to add a Pilates ring, band or block
- Pilates ring. Add a gentle press when the base movement feels familiar. Our magic circle buying and exercise guide shows examples, and the Pilates Rings collection lists the available options.
- Pilates resistance band. If an exercise calls for a loop, choose a resistance band you can control as it stretches and returns. Check whether the exercise calls for a loop or a long flat band before buying.
- Block. A foam or cork block can serve as a height or position cue when an exercise specifically calls for it. Your mat routine can start without props.
How to progress after your first session
Repeat the same routine until the sequence feels familiar. Then adjust one thing at a time, such as doing a few more controlled repetitions or trying a guided beginner class. If you are deciding between two styles of practice, read our Pilates vs yoga guide.
