Pilates at Home Exercises for Beginners: Start Your Routine Today
The beauty of classical mat Pilates is that anyone can get started on their own at home. In fact, that's exactly what Joseph Pilates intended when he wrote Return to Life Through Contrology back in 1945. The book outlines a series of 34 exercises that, when practiced regularly, are designed to strengthen both mind and body. If you plan to practice Pilates at a studio with equipment, your at-home mat routine will make the transition seamless, as the mat work is a foundational part of the broader Pilates system.
Where to Start
Learning all 34 exercises in the classical mat Pilates order on your own can feel overwhelming, which is why I progress my clients through beginner, intermediate, and advanced versions of the mat sequence in my Rock the Mat courses. This approach lets you master your breath and form without getting overwhelmed—each level builds on the foundation of the previous one. Don't be fooled, though: Starting as a beginner doesn't mean your workouts will be easy. In Pilates, every exercise engages the full body, from the Hundred to push-ups and everything in between.
You can try "The Opener" from the beginner course below, which teaches the essential breathing patterns for your at-home Pilates practice. As a bonus, it can help calm stress and anxiety.
What You Need
You can build a solid mat practice with the bare minimum: just yourself, a bit of floor space, and a thick mat (a towel on carpet works in a pinch).
In my Rock the Mat courses, I incorporate a few simple props to boost core engagement, support proper form, and make exercises more accessible or challenging:
A hand towel: Something you likely already have at home; it provides resistance and support.
A resistance band: This stretchy tool adds dynamic resistance (opt for medium to heavy weight).
A magic circle: A classic Pilates prop that intensifies core work (inexpensive options exist, but stronger resistance versions are ideal).
Try the "Beginner Mat with Hand Towel" below for a full-body Pilates workout at home in under 20 minutes.
Focusing on Form
Proper form is key to getting the most out of Pilates and avoiding injury. Less is often more in Pilates, with a focus on quality and control over quantity. As you’ll notice in my cueing, your breathing and your core initiate every movement in your practice. This may not feel natural at first—don’t overthink it, just relax and keep practicing. Almost everyone likes to hold tension in their hips and shoulders, so when in doubt, relax your shoulders and drop your tailbone into the mat. You can always slow down, start over, or use a prop or modification to make an exercise work for YOUR body.
Building a Consistent Routine
How often you practice Pilates at home is up to you. As Joseph Pilates once said, "Physical fitness can neither be achieved by wishful thinking nor outright purchase." In other words, results come from effort. I recommend beginners start with at least two sessions per week—three is better, and four is ideal.
The more consistently you practice, the quicker you'll build muscle memory, core strength, flexibility, and mobility. Over time, you'll notice improved posture, fewer aches and pains, and better performance in other activities or sports. Adding Pilates to your routine can truly transform what your body is capable of.
To stay consistent, treat your at-home sessions like booked classes by scheduling them in your calendar. For the Beginner Rock the Mat course, plan for 15-30 minutes per session, depending on whether you add "The Opener" (11 minutes) or "Encore" (4 minutes) to your 15-minute mat workout. Fit it in whenever works best—early morning, lunch break, or as evening wind-down time.
What to Do Next
Access the full Rock the Mat Beginner course, which includes seven videos, for free below. Repeat the classes to build muscle memory and strength, preparing you to advance to the next level. Start your routine today and watch your well-being improve!
Discover authentic classical Pilates at home with Beginner Rock the Mat – your self-guided path to strength and serenity! Ideal for newbies, postpartum moms (doc-cleared), or injury recovery. Master 11 Joseph Pilates' original mat exercises via on-demand videos: The Opener (11-min breath work), 5 mat classes (15-20 mins each), and The Encore (4-min light weights). Mix/match for custom workouts building core power, alignment, and awareness. Equipment needed: mat, magic circle, theraband, towel.
