Pilates Workouts 30-Day Guide to a Beginner Pilates Exercise Program By Marguerite Ogle linkedin Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Marguerite Ogle Reviewed by Reviewed by Kristin McGee, CPT on January 15, 2020 instagram Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Kristin McGee, CPT on January 15, 2020 Print Elisabeth Lhomelet/Photographer's Choice/Getty Images Table of Contents View All Table of Contents Equipment Needed Day One Week 1 (Days 2 through 7) Week 2 Week 3 Week 4 Next Steps This beginner Pilates exercise program is designed to help you build a strong foundation in the Pilates method, based on the classical exercises developed by Joseph Pilates. As he once said, "A few well-designed movements properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortions." During the next 30 days, you will learn not just what to do, but how to move with the Pilates principles of centering, concentration, control, precision, breath, and flow that make Pilates a fitness experience for both the body and mind. The exercise instructions include modifications, but it is important that you learn to modify exercises appropriately for yourself and progress at your own pace. The weekly schedules below are guides only. It is also highly recommended that you support your home practice with Pilates classes. Equipment Needed The Pilates method begins with your body and a mat on the floor. You won't need studio equipment for these exercises. If you don't have a mat, start with a padded surface, but do consider getting a Pilates mat. How to Select the Best Pilates Mat for You Day One Begin with the Pilates fundamentals set. Mastering these easy exercises is crucial for building good form in the Pilates method. You will get the most benefit from Pilates exercises when you do them correctly. Next, do the Pilates beginners routine, which is going to launch you right into building core strength and flexibility. Week 1 (Days 2 through 7) You can do Pilates every day, but it is quite reasonable to expect good results from scheduling Pilates three to four times per week. Continue your Pilates fundamentals training.Continue the Pilates beginners routine. Week 2 Warm up with the fundamentals and add these exercises: Pelvic curlCat/cow backstretchArms reach and pull Move on to the first 10 classic Pilates exercises and the side kick series. However, if the beginner exercise routine continues to challenge you, stick with it until you are ready to move on. Week 3 Warm up with the fundamentals and additional exercises chosen from the warm-up list. Do the first 10 exercises listed in the classic Pilates exercises and add these exercises: SawSwan prepSidekick seriesLeg pull frontPilates push-up Week 4 Warm up with the fundamentals and additional exercises chosen from the warm-up list. Do first 10 classic exercises and add: Single straight leg stretchDouble leg lower liftCriss-crossSawSwan with neck rollSidekick seriesTeaser with one legSwimmingLeg pull frontSealPilates push up You've Completed the 30-Day Beginner Plan Now it's time to stretch yourself even further. You can continue to learn more about Pilates at a local studio or through online and video instruction. It can be helpful to get the guidance of a Pilates instructor to help you perfect your form and get the most out of your home practice. Debunking the 5 Biggest Myths About Pilates Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit