30-Day Pilates for Beginners Guide Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Pilates Workouts 30-Day Guide to a Beginner Pilates Exercise Program By Marguerite Ogle MS, RYT Marguerite Ogle MS, RYT 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 Updated on July 12, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT 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 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 curl Cat/cow backstretch Arms 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: Saw Swan prep Sidekick series Leg pull front Pilates 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 stretch Double leg lower lift Criss-cross Saw Swan with neck roll Sidekick series Teaser with one leg Swimming Leg pull front Seal Pilates 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 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Zoumbaris SK. Encyclopedia of Wellness: From Acai Berry to Yo-yo Dieting. United States: Greenwood; 2012. Campos JL, Vancini RL, Rodrigues Zanoni G, Barbosa de Lira CA, Santos Andrade M, Jacon Sarro K. Effects of mat Pilates training and habitual physical activity on thoracoabdominal expansion during quiet and vital capacity breathing in healthy women. J Sports Med Phys Fitness. 2019;59(1):57-64. doi:10.23736/S0022-4707.17.07908-7 Wells C, Kolt GS, Bialocerkowski A. Defining Pilates exercise: a systematic review. Complement Ther Med. 2012;20(4):253-262. doi:10.1016/j.ctim.2012.02.005 By Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! 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