If you were to observe a Pilates workout class in action, you would witness participants persevering through a combination of familiar exercises, such as lunges and glute bridges, and perhaps new-to-you movements, including “the hundred” and “the saw.” The objective of both types of movements — and the practice of Pilates as a whole — is to elongate, strengthen, and stabilize the body.

But if you have never set foot on a Pilates mat or experienced a Pilates reformer machine, how can you get a glimpse of the technique and satisfy your curiosity without feeling completely overwhelmed? To start off on the right foot, try this Pilates for beginners workout at home that necessitates no equipment and will help alleviate any concerns you may have before attempting an in-person session. When you desire more, go ahead and adopt the trainer-endorsed advice to gradually incorporate the workout style into your fitness routine for the long term.

How to Incorporate Pilates Workouts for Beginners Into Your Routine

Reminder: Consistently engaging in Pilates workouts can enhance your cardiovascular endurance, enhance your posture, and enhance your flexibility so that you can ultimately touch your toes effortlessly. However, Pilates — just like any other workout — is not suitable for everyone or every stage of your fitness journey, so consider initially trying an online workout (such as the one below) to get a sense of the method before committing fully, suggests Amy Jordan, creator and CEO of WundaBar Pilates. (By the way, WundaBar offers on-demand workouts that you can stream with a 14-day free trial.)

Then, if it resonates with you, schedule a beginner Pilates class at a local studio, she advises. If you become enthralled, contemplate integrating Pilates workouts into your routine a few days a week, whether it be three 45-minute, high-energy classes or something you add on to your usual workout, says Jordan. For instance, “in the event that you truly enjoy long-distance running, perhaps it is something that you do on your rest days or you perform a 10-minute Pilates workout after a shorter run,” she suggests. Translation: There is no exact way to approach Pilates workouts when you are a beginner or an expert. Simply discover a way to incorporate the training technique in a manner that works best for you and your schedule.

When you do participate in a Pilates for beginners class, do not feel self-conscious while acquiring the movements or embarrassed about making an error, says Sonja Herbert, a trained Pilates instructor and the founder of Black Girl Pilates.

You’re not present for anyone but yourself,” she asserts. “All individuals are perspiring, all individuals are using profanity in their thoughts. Nobody genuinely minds. It does not hold significance what your physique is. Every person is capable of practicing Pilates.

15-Minute Novice Pilates Workout

Ready to experience a preview of a typical Pilates session before investing money in an in-person one? Follow along with this introductory Pilates workout developed by Amy Jordan, which takes less than 15 minutes and requires no specialized equipment.

You’ll require: A Pilates mat

How it operates: Watch the video below to participate in Amy Jordan’s Pilates for beginners session in real-time, or alternatively, follow the written instructions provided.

Round 1

Pilates Lunge on Left Leg

A. Stand erect with feet parallel to each other, approximately 4 inches apart, and hands placed on hips. Move the right foot backward while keeping the heel elevated. Slightly lean the torso forward from the hips.

B. Exhale while bending both knees, allowing the front knee to slightly surpass the ankle and descending into a lunge. Inhale while pushing off the floor to return to the starting position.

Complete 12 repetitions.

Pilates Lunge Pulse with Left Heel Lifted

A. Stand erect with feet parallel to each other, approximately 4 inches apart. Move the right foot backward while keeping the heel elevated. Lift the arms overhead, with palms facing each other. Slightly lean the torso forward from the hips.

B. Exhale while bending both knees, allowing the front knee to slightly surpass the ankle and descending into a lunge. Lift the left heel off the mat.

C. Exhale while bending both knees and descending further into the lunge. Inhale while pushing off the floor to return to the starting position.

Complete 8 repetitions.

Narrow Squat

A. Stand erect with feet together, knees touching, and hands placed on hips.

B. Exhale while slowly descending into a squat, first hinging from the hips, and then the knees. Inhale while rising to a standing position.

Complete 8 repetitions.

Narrow Squat Hold with Airplane Rotation

A. Stand erect with feet together, knees touching, and hands placed on hips.

B. Exhale while slowly descending into a squat, first hinging from the hips, and then the knees. Extend the arms in front of the body, and then move them out to the sides with the palms facing downward.

C. While maintaining the squat, inhale, then rotate the torso to the right, keeping the gaze fixed on the moving arm. Exhale while returning the torso to the center.

Complete 10 repetitions, alternating sides.

Pilates Lunge on Right Leg

A. Stand erect with feet parallel to each other, approximately 4 inches apart, and hands placed on hips.

Move the left foot backwards, while ensuring that the heel remains elevated from the floor. Gently incline the upper body forward from the hips.

B. Exhale and flex both knees, allowing the front knee to slightly surpass the ankle and descend into a lunge. Inhale and push off the floor to return to the starting position.

Complete 12 repetitions.

Pilates Lunge Pulse with Raised Right Heel

A. Stand upright with feet parallel and approximately 4 inches apart. Step the left foot back, keeping the heel off the ground. Lift the arms overhead, palms facing each other. Gently lean the torso forward from the hips.

B. Exhale and flex both knees, allowing the front knee to slightly surpass the ankle and descend into a lunge. Lift the right heel off the ground.

C. Exhale and flex both knees, sinking deeper into the lunge. Inhale and push off the floor to return to the starting position.

Complete 8 repetitions.

Circuit 2

Forearm, Kneeling Left Side Plank with Arm Extension

A. Begin in a kneeling side plank position with the left forearm resting on the floor, knees and hips stacked, and the knees bent at a 45-degree angle.

B. Extend the right arm upward toward the ceiling with the palm facing forward. Inhale and reach the arm overhead, elongating the torso. Exhale and bring the arm back to the center.

Complete 8 repetitions.

Pilates Downhill Ski

A. Begin in a high plank position, with the feet touching and the hands shoulder-width apart.

B. Exhale and rotate the toes and knees to the right as the hips shift back to the left. Inhale and swivel the toes, knees, and hips back to the center.

Complete 10 repetitions, alternating sides.

Forearm, Kneeling Right Side Plank with Arm Extension

A. Begin in a kneeling side plank position with the right forearm resting on the floor, knees and hips stacked, and the knees bent at a 45-degree angle.

B. Extend the left arm upward toward the ceiling with the palm facing forward. Inhale and reach the arm overhead, elongating the torso. Exhale and bring the arm back to the center.

Complete 8 repetitions.

Single Leg Reach

A. Lie on the floor with the head lifted, hands behind the neck, and legs in a table-top position, shins parallel to the ceiling.

B. Inhale and extend the right leg as close to the floor as possible without touching it. Exhale and lift the leg back to the starting position.

Complete 16 repetitions, alternating legs.