Doing a Pilates workout at home is a great way to strengthen your body, core stability, balance, and more on your schedule and in the comfort of your own space.

In fact, Pilates is the perfect home workout, being low-impact - meaning it's soft on your bones, joints, and the hearing of anyone on the floor below you - yet powerful. The workout uses specific controlled movements to target the muscles we use in daily life, such as the hip flexors, core, pelvic floor and stabilisers in the upper and lower body, making it a winner for both fitness and longevity. You also don't need any equipment to get started.

There are Pilates for beginners sessions through to reformer Pilates classes available on some of the best Pilates apps - but if you're looking for a quick one-and-done, go-to workout, we have the exercises for you, as prescribed by Rebecca Dadoun, a certified Pilates instructor and the founder of the Pilates Prescription.

Pilates workout at home

1. Table top reach

Starting off strong, the table top reach works (also known as the bird dog exercise) to strengthen the core and improve spinal stability - but you'll also find it challenges your balance by putting you on one leg and one arm.

Here's how to do it, as demonstrated by Dadoun:

• Find your four-point kneeling position with your hands underneath your shoulders and knees underneath your hips. Keep your spine in neutral.
• Inhale, brace your core, and reach the opposite arm and leg away from each other.
• On your exhale, round the spine into a cat shape and draw the knee to elbow in together and inhale to lengthen out again.
• Repeat on both sides.

2. Side lying leg with rotation

If you're familiar with Pilates abs workouts, you'll recognise this exercise. By lying on your side, you're strengthening the hip flexors (which is very beneficial for runners and walkers), glutes (the buttocks), and quadriceps (thighs), while improving joint mobility.

Here's how to do the side lying leg with rotation:

• Lie on your side with your hips stacked. Bend your bottom leg for support and extend your top leg out, pointing your toes.
• Resting on your elbow, directly under your shoulder, lift your other arm up and bend it behind your head.
• Inhale, brace your core, bring your top leg out in front of you as you rotate your upper body towards the back of the room.
• As you bring your top leg back, rotate your upper body the other way, towards the front of the room, leading with your elbow.
• Repeat on both sides.

Those familiar with barre, the ballet-inspired workout, will be familiar with this movement.

If you're looking to get better at this movement or build stronger glutes, hip flexors, and core strength, you could add the clamshell exercise in here too.

3. Single leg stretch

Even quick 15-minute Pilates workouts will have the single leg stretch. It's an important exercise that targets the core muscles and hip flexors.

Here's how to do it:

• Lie on your back with your knees bent at about 90 degrees. Tuck your chin to your chest.
• Bring your left leg into the tabletop position.
• As you exhale, extend the left leg forwards at the knee and extend the hip approximately 45 degrees.
• Inhale, bring the leg back to the tabletop position.
• Repeat on both sides.

4. Leg circles

Leg circles might not feel too challenging, but they are one of the best exercises to do in a Pilates home workout as they help strengthen the hip flexors, quadriceps, hamstrings (back of thighs), abductors and adductors (small muscles on the inside of the thighs and outside of the hips).

Here's how to do leg circles:

• Lie on your back, core braced, and chin tucked to your chest.
• Lift one leg, stretched out to 45-degrees.
• Draw circles with your foot, focusing on slow and controlled movements.
• Repeat on both sides.

5. Spine curls + butterfly legs

The glute bridge is another popular Pilates exercise for good reason. It engages the core and glute muscles, as well as the hamstrings, which all help with lower-body stability. The addition of Dadoun's butterfly legs makes the movement harder, challenging the smaller muscles around the thighs and hips.

Here's how to do it:

• Lie down on your mat with a neutral spine.
• Bring your legs up towards your hips into a glute bridge, keeping your feet together, rising slowly from the mat.
• Keep your chin tucked to your chest and your core braced.
• When you reach the top of your movement, push your knees out to the sides, engaging your glutes (buttocks).
• Bring your knees back together.
• Lower yourself back down to the mat by gently rolling down your spine.

Can you get in shape by doing Pilates workouts at home?

Yes, certainly, says Dadoun. "You can definitely improve your strength, mobility, and overall fitness with at-home Pilates practice - perhaps more so than going to a studio because you get to practice more often," she says.

You can also do different types of Pilates at home, not just mat Pilates. For example, if you grab a pair of small dumbbells, you can try Pilates with weights at home or if you have sliders, you can try reformer Pilates at home. Both of these are good alternatives to classic strength training that work in the home environment.

However, if your goal is appearance-based - i.e. you're looking to do Pilates for weight loss or 'toning' of specific muscles, there's a bit more to the conversation. "Genetics, nutrition, sleep quality, whether you move already, and hormone levels are all additional things that are going to determine any outcome or results you might be looking for," says the instructor.

How many times a week should I do Pilates?

The great thing about doing Pilates at home is that it's entirely versatile. If you only have time to do a 20-minute Pilates workout once a week, that's going to be better than doing none at all. However, research shows that practicing Pilates at least twice a week for at least 45 minutes produces the best results.

The study, published in the Healthcare (Basel) Journal, found that women who did Pilates over Zoom twice a week for eight weeks in 45-minute sessions had improvements in physical motor tests, suggesting positive changes in their physical fitness.

The researchers also found that the Zoom group stuck to the program just as well as those doing Pilates outside their home, leading to the conclusion that doing a Pilates workout at home is the perfect alternative to studio classes.

If you're looking to settle into a consistent Pilates routine then a quick 20-minute Pilates session could be your route in. This workout features all the essentials to help strengthen your core, improve your balance, and stretch your muscles.

You don't have to do Pilates for hours on end to reap the benefits of the exercise. The popularity of quick 15-minute Pilates shows us that. Exercising on your yoga mat for as little as 20 minutes can help you make changes to your health and wellbeing, and help you settle into a regular practice.

The key? Consistency, says Sally Kendrick, a dynamic Pilates instructor at MK Reformed and MK Retreats. "If you are doing one-off 20-minute sessions occasionally without structure, you won't see the continual gradual benefits like becoming more flexible and increasing your mobility," she warns. "However, you will still see benefits to your mental health. A one-off 20-minute session is better than nothing but try and build consistency to see results."

So, grab your thick yoga mat and try doing Pilates every day or a couple of times a week with this 20-minute Pilates routine.

20-minute Pilates workout

As demonstrated and described by Sally Kendrick, all you need is a yoga mat and some resistance bands to do this 20-minute Pilates workout.

1. Roll downs

• Starting from standing with your hands by your side, slowly roll down to reach the toes and back up, warming up the spine and back of the hamstrings. 
• Repeat this 5 times.

2. Lying hamstring stretch

• Lie flat on your back with your spine in a neutral position.
• Holding onto a strap around your foot if you need, lift one leg straight into the air, keeping the knee as straight as possible.
• Feel the stretch in the bag of your thigh and hold for 30 seconds.
• Bring the leg across your body whilst keeping your hips stable on the floor to feel the stretch in your piriformis and glutes, hold and release.

3. Shoulder bridge

• Place the resistance band around your legs just above the knees.
• Lay down with your back on the mat with your knees and feet hip distance apart.
• Peel your spine off the mat one vertebra at a time until you are resting on your shoulder blades, keeping the band taut, exhale and bring one knee out to the side, moving from the hip keeping your trunk and pelvis stable.
• Inhale to return the leg to the start and alternate legs for 6-8 reps.

If this exercise isn't challenging enough for you, Kendrick recommends swapping it for a single-leg bridge, which is the same movement but only using one leg rather than two.

4. One-leg stretch

• Lie flat on the mat with your legs in tabletop position.
• Exhale as you lengthen one leg away from the body in a diagonal line with toes pointed.
• Keep your head and neck long and core engaged.
• Inhale to return the leg back and exhale to lower the opposite leg. 
• Repeat the exercise for 8 to 10 reps.

5. Scissors

• Lie flat on your back with your legs in table top.
• Exhale as you lower one foot towards the mat.
• As you return this leg back to table top, lower the opposite leg so they pass each other.
• To make this easier, bring your toe touch closer to the body and to make it harder toe touch the floor further away. 
• Repeat the exercise for 8 to 10 repetitions, says Kendrick.

6. Half roll backs

• Sit upright on your mat with your hips and knees flexed and your feet on the floor.
• Raise arms to shoulder height with your palms facing each other.
• Exhale as you roll backwards down your spine in a C curve bone by bone, inhale to return back to sitting. 
• Repeat 8-10 times, increasing how far you roll backwards until you can confidently reach the mat, says Kendrick.

7. Side lying clams

• Lie on your side with hips and shoulders stacked.
• Bend your knees so that your feet are in line with your spine, rest your top hand on your top hip and keep your shoulder blades in neutral.
• Bring both feet up to hip height keeping your trunk neutral, exhale as you lift your top knee upwards moving from the hip joint, and inhale to return the knee back to the starting position whilst keeping your feet off the mat.
• Complete 8 to 10 times per side.

8. Swimming

• Come into the four point kneeling position with your weight spread evenly.
• Making sure the spine and pelvis are in neutral and the neck is long with your eye gaze downwards to your hands.
• Exhale reaching one arm and the opposite leg away from the body until they are fully extended. 
• Repeat the movement for 8 to 10 repetitions, says Kendrick.

Is 20 minutes of Pilates enough to see the benefits?

Absolutely yes, says Kendrick, but it needs to be consistent. "If you do two or more sessions of 20 minutes per week, you will see and feel the benefits like increased body awareness, flexibility and mobility, as well as improvements in your mental wellbeing," she says.

However, as Kendrick notes, it's important to have structure and consistency in your 20-minute Pilates routine, otherwise, you may miss out on some of the wider benefits of Pilates - such as improved flexibility and mobility.

Benefits of a quick Pilates workout

• Good for beginners: If you're interested in doing Pilates for beginners then a 20-minute workout is a good way to start. As demonstrated by Kendrick, these eight moves cover a full-body Pilates workout in a short session, introducing you gradually to the practice.
• Easy to fit into a busy schedule: They say an hour is only 4% of your day, so a quick trip to the gym shouldn't be a problem for most people - but we know it doesn't quite work like that. A 20-minute Pilates workout is an easy way to build some movement into your day, taking less than half this time.
• Boost your mood and cognition: Wondering what to do after a bad night's sleep? Try a quick Pilates workout. Studies have shown even just 10 minutes of exercise can boost your energy levels, mood, and productivity.
• Budget-friendly: As much as many of us would love to schedule a reformer Pilates class a few times a week, a simple session of mat Pilates at home is going to be a lot friendlier to your purse. A yoga mat and one resistance band is all you need to do this quick routine.
• More efficient than other Pilates types: To make the most of reformer or STOTT Pilates, you'll need to settle down for a proper session. A quick 20-minute Pilates workout prioritises compound movements that work multiple groups of muscles at once.

If you dread the sight of a weights rack but are looking to get stronger and maintain muscle mass as you age, Pilates with weights could be for you. The weights may be lighter than in traditional strength training but there are still plenty of benefits.

Maintaining muscle mass is essential as we age, especially during perimenopause when we begin to lose some of oestrogen's protective benefits. Strength training, whether that's with light dumbells in weighted Pilates or the gym, can make a hugely positive difference to daily life in the years to come. It's also a great way to get stronger, gain more muscle definition, and reap the mental health benefits of exercise.

A session of weighted Pilates is done with light weights, a thick yoga mat, and traditional movements to strengthen some of the body's most important muscles. It's the perfect way to "add on a little bit of extra spice and intensity" to your regular full-body Pilates workout, says Anna Mounsey-Jennings, a certified Pilates instructor and the founder of Avalon Pilates. "It adds more resistance to the exercise and thus more challenge," she says. With the help of fellow Pilates instructor Rebecca Douden, founder of the Pilates Prescription, we've created a Pilates with weights workout for beginners...

Pilates with weights workout

1. Standing squats with arm reaches

Taking a light dumbbell in each hand, here's how to do a standing squat with arm reaches, as demonstrated by Rebecca above:

• Get into a comfortable squat position with your feet shoulder-width apart and feet slightly turned down.
• Take a deep breath, exhale, and squat down while raising the weights above your head in one fluid motion.
• As you come out of the squat, bring your arms down.
• Repeat the movement.

2. Bird dog

Keeping that same dumbbell in one hand, come down to your yoga mat. Anna demonstrates how to do a bird-dog with weights above:

• Come down onto all fours with your knees under your hips and hands under your shoulders.
• Take a deep breath in and out, and reach the arm with the weight forward and the opposite leg back behind you, holding it for a moment.
• Ensure your pelvis is stable and your ribcage is 'drawing up', i.e. pulling your belly inward to activate your core.
• Bring your elbow to your knee with your exhale.
• Repeat the exercise - inhale, extend the arm and leg again, then switch to the other side.
• "You can do 10 reps on each side and then add in some pulses or holds to intensify," says Anna.

3. Donkey kicks

Maintain your position on the yoga mat and keep your handheld weight close by - donkey kicks, also called fire hydrants, are the next exercise as demonstrated by Rebecca:

• Stay kneeling on all fours, making sure your hips are directly over your knees and your shoulders sit on top of your elbows.
• Place the weight in the crook of your knee, where it's held in place.
• Inhale, exhale. Lift one leg, pushing your foot directly up towards the ceiling.
• "Make sure to keep your spine long and your core engaged," says Rebecca. "As you lift the leg, especially the back tends to arch and we want to avoid this."
• Bring your knee back down to the floor slowly.
• Repeat the exercise 10 times, then switch legs.

4. Side planks

Knowing how to do a side plank is essential in a bodyweight workout, whether that's Pilates or barre, the ballet-inspired workout. Anna demonstrates how to do one:

• Moving onto your side and prop your upper body onto your elbow.
• Put one foot in front of the other on the mat, making sure your back is straight and hips are aligned.
• Lift your hips up into a side plank and hold.
• From here, rotate your top arm (holding the weight) and spiral your arm and chest down.
• If you find this easy, Anna suggests holding the position with your arm above your head and pulsing.
• Try this 10 times and then repeat on the other side.

5. Arm flies in 4-point kneeling

Remaining on the mat, arm flies are the last of the upper-body exercises. "In four-point kneeling, focus on your form first and don't let the back arch drop," says Rebecca, who demonstrates the exercise above. "I use weights that challenge me but also allow me full range of movement through the joint."

• Keeping your hips above your knees and shoulders stacked over your elbows, take a weight in one hand.
• With your core engaged, shoulders back and down, breathe in and out.
• Reach out to the side with the weight, aiming to lift the weight up until it falls in line with your arm, directly parallel to your shoulder.
• Pause for a moment, before bringing the weight back to the starting position.
• Try this 10 times then switch sides.

Is Pilates with weights effective?

Absolutely, doing Pilates with weights can be very effective for building full-body strength, including core strength without doing a specific Pilates abs workout. It can also help build muscle, which leads to a 'toned' appearance and helps with muscle maintenance. Compared to a regular yoga mat workout, it's significantly more challenging.

There are also benefits exclusive to Pilates with weights that those doing a gym dumbbell workout won't get. "Your traditional weight lifter will not be getting the flow part, so we need to use lighter weights to allow the flow and to allow a range of movement through the joints," says Rebecca. "Pilates with resistance like weights and ankle weights may not be the same but can be very challenging."

However, for major improvements in strength, balance, stability, and muscle mass, the experts recommend including some classic strength training for women in your routine. It could be a basic resistance band leg workout or doing a program of strength training at home for beginners - either way, there are benefits you won't necessarily get from Pilates with weights.

"Weight training uses progressive overload to increase muscle strength. So, if you're looking to [significantly build muscle] then weight training will be more beneficial for you," says Anna. "I think you should be doing both as you get different benefits from each."

How heavy should weights be for Pilates?

If you're totally new to strength workouts, doing Pilates for beginners, or haven't done Pilates with weights before, it's recommended you begin with a selection of light weights - between 0.5kg and 1.5kg. Once you've developed a habit and a routine, you can work up to heavier weights.

While we tend to use ankle weights for walking, they can also be very useful as dumbbell replacements in Pilates workouts. Wrapping around the ankle or the wrist, depending on which part of the body you're focusing on, they can be easier to manoeuvre than weights.

Although, you still shouldn't feel like your weighted Pilates workout is the same as lifting weights in the gym. The 'flow' aspect of the workout is very important.

We often think of sit-ups and crunches when we think of exercises to target our core muscles - but a Pilates abs workout will do an equally good job of building strength in this area, if not better.

Good core strength is essential for maintaining balance, stability, and good posture throughout our daily lives. In the gym, it helps reduce injury risk during heavier strength training exercises. While a good dumbbell core workout or standing ab exercises are the go-to, Pilates "teaches us to stabilise parts of the body whilst mobilising other parts, as well as harnessing the breath," says Rebecca Dadoun, a certified Pilates instructor and the founder of Pilates Prescription.

"The core can be thought of as a cylinder with the abdominal muscles, back muscles, diaphragm and pelvic floor to keep it nice and simple. Pilates allows us to access all of these muscles during a single class," she says. Here are the four exercises you need to do a Pilates abs workout (no plank or side plank exercise required) in under half an hour, as revealed by Rebecca - all you need is a pick of the best thick yoga mats to get started.

Pilates abs workout

1. Toe taps

This is one of Rebecca's favourite beginner's Pilates exercises and one you'll find in other sessions too, especially STOTT Pilates. "It teaches you a neutral pelvis, how to maintain neutral, how to add in a load with the leg, and how to work the lower abdominal muscles," she says.

How to do Pilates toe taps:

• Start by laying down on your back, knees bent and arms down by your side.
• Keep your pelvis in neutral.
• Float your legs up into tabletop position.
• Inhale to prepare and then exhale, hinging from the hip lower one foot down towards the floor without arching through your lower back.
• Inhale to return the leg to tabletop.
• Repeat on the other side. 

2. Scoop

Easing you into the workout again, a Pilates scoop is a beginner-friendly exercise that combines two great moves: the cat and the tabletop, Rebecca says. "It's challenging your core muscles and shoulder stability, and giving you spinal mobility, as well as glute strength and shoulder mobility," she explains.

It's a really nice move in a full-body Pilates workout and quite similar to the bird dog exercise, which works the hip flexors and core muscles.

This is how to do it:

• Find your four-point kneeling position with your hands underneath your shoulders and knees underneath your hips.
• Inhale as you reach the opposite arm and leg away from each other.
• On your exhale round the spine into a cat/c-curve shape and draw the knee to elbow in together and inhale to lengthen out again.

3. Kneeling side leans

If you've been to a reformer Pilates class, you might recognise this exercise. "It's not quite a beginner move but it teaches you to keep your pelvis aligned during lateral flexion whilst challenging your balance," says Rebecca.

How to do it:

• Start by high kneeling and then take your left foot out to one side.
• Take both arms and interlace your hands behind your head.
• Think about being as tall as you can from the crown on the head.
• Breathe in to prepare and as you exhale think about flexing the spine away from your extended leg, keeping your pelvis facing forwards.
• Inhale to return.
• Keep grounding down through the extended leg. 

4. Bridge taps

Once you've mastered the toe taps, it's time to try a bridge tap. This is also a common exercise in STOTT Pilates workouts. "This move challenges your pelvic stability and glute strength as you take the legs in and out," says Rebecca. "You're aiming to maintain pelvic stability by engaging the back of your body."

How to do it:

• Lie on your back, feet hip-width apart, knees bent and arms by your side
• Slowly peel the spine up bone by bone into a bridge.
• Breathe in as you take one heel away and tap.
• Exhale to bring the leg in.
• Repeat on the other side.

How often do you need to do Pilates to build a strong core?

Pilates is a lower-impact workout so many people find it's possible to do it a couple of times a week without too much fatigue. Two to three times a week is recommended by many experts.

You can support these core exercises with a weighted Pilates workout and other strength-focused movements, like a resistance band leg workout or learning how to do a squat correctly, as these require you to engage the core while not focusing on it specifically.

Equally, a wall Pilates workout or any lower-body Pilates exercise where you have to stabilise yourself in the movement will help. "You might think you are working your hips and glutes but by maintaining your form you are working into your stabilising muscles to stop you from rolling around," says Rebecca.

Is it possible to get abs from Pilates?

It's possible to build a strong core from Pilates workouts, which can help build your abdominal muscles - but there's no guarantee you'll see definition in your stomach area, even if you do Pilates every day.

Whether you have muscle definition around your core will depend on a couple of factors - mainly genetics and body composition - which is why many people combine Pilates with cardio exercises to burn calories.

Reformer Pilates has taken the world by storm in the last few years, but there's no denying it's one of the more expensive workouts to include in your routine. With studio visits costing upwards of £20 per session and home reformer machines in the hundreds, it's easy to feel priced out of the benefits.

The benefits, including improved core strength, muscle endurance, and flexibility, can be achieved by incorporating some reformer Pilates techniques at home, however, using equipment like resistance bands and light dumbbells.

"I frequently take my reformer class plans and adapt them into advanced mat classes, and let me tell you, they’re no joke. I’ve taught sequences on both the reformer and the mat, and when modified correctly, the mat version often requires significantly more strength and control," says Sam Deville, a certified Pilates instructor.

How to do reformer Pilates at home without a reformer

1. Plank

The plank is an old-school strength training exercise and one of the best core exercises to do at home. "It's an excellent all-round exercise that will target the core, back and shoulder muscles to help improve overall strength, balance, and core stability," says Jennifer Bertoia, sports therapist, certified Pilates instructor, and the co-founder of MOVE.

Variations can make the exercise harder, which is key to building strength. For example, you could try doing a plank with just one arm or leg on the ground, or switch between resting on your forearms and pushing onto your hands.

Equipment needed: None, just a good, thick yoga mat to support your elbows.

2. Scooter

Whether you're doing Pilates for beginners or you've been practising for years, the 'scooter' is one of the best movements to improve hip stability, balance, glute and length strength. On the reformer machine, you'd sink into a low lunge, moving the carriage, and then pushing your back foot away and drawing it back in.

On the floor, Deville says: "Take the same lunge position but place your back foot on a slider. This replicates the carriage movement, and the sliders will light up your glutes and thighs quicker than on the reformer."

Equipment needed: Sliders

3. Side plank

The side plank (also known as the Copenhagen exercise) is a "brilliant exercise with loads of variations that will build abs and inner thigh muscles, help shrink your waistline, and stabilise aching muscles in the shoulders," says Bertoia.

Start on your side with a bench or low chair near your feet, then place the ankle of your upper leg on top of it. Using the arm closest to the ground, prop yourself up, keeping your core and hips tight.

Engaging your glutes (buttocks), lift yourself from the floor, bringing your lower leg up towards the chair or bench. While doing this, note your posture - the shoulder blades should be back and down, and your core should be tight. Remember to breathe.

Equipment needed: Bench or chair

4. Midback series

If you did this on a reformer, you'd lie on your back, arm straight up, hands in the straps positioned directly over your shoulders, and knees bent directly above your hips. From here, shoulders back and down, you'd engage your core, and push your hands down towards your hips.

To replicate this movement on a yoga mat, use small weights instead of the reformer straps, says Deville. "Start with 1kg and progress to 3 or 4kg, maintain a strong position, and pull the weights down towards your hips," she suggests.

"To level up, incorporate leg movements like toe taps, extensions, or scissors," she says.

Equipment needed: Your pick of the best dumbbells

5. Skaters

Another one for the lower body, you might be familiar with skaters if you've done other yoga mat workouts. "This is when you're standing with one foot on the platform and the other foot on the carriage, facing the side. You come into a squat and keep the platform leg bent at all times while moving the carriage in and out," says Anna Mounsey-Jennings, a certified Pilates teacher and founder of Avalon Pilates.

"You can recreate this at home with one foot on the mat and the other foot on the slider, moving in and out. This is more bodyweight resistance so it won't be as spicy as the reformer but you could add further resistance with a glute band over the knees," she says.

Equipment needed: Sliders

6. Mermaid

The Mermaid is a great move for opening up the side of your body, improving flexibility and getting rid of tightness in the hips.

"It's an overlooked exercise that's excellent for increasing hip flexibility and lateral flexibility of the spine. With additional variations, it can help with thoracic mobility (mid-back) locked up in many people," says Bertoia.

Equipment you'll need to do reformer Pilates at home

Benefits of reformer Pilates at home

• Full-body workout: You'll target every key muscle group with a full-body Pilates workout on the mat and it's a great strength-boosting alternative to doing strict Pilates with weights. "They can be flowing with almost meditative qualities while others can be complete fire and contain muscle-building power," says Bertoia.
• May be better at improving stability: "When working on the mat, you lose the built-in stability and support the reformer offers. This means you’re relying entirely on your own body strength, balance, and control," says Deville. "It’s easy to 'hide' behind the reformer by letting it assist certain movements, but on the mat, there’s nowhere to hide." It's why many people do Pilates for strength training.
• Requires minimal equipment: "A mat, a band, sliders, and weights [is all you need]. This makes it incredibly accessible. You can work out anywhere, anytime, without investing in a reformer," says Deville. "While I adore the reformer for its variety and adaptability, the mat offers endless versatility and demands pure effort."
• Budget-friendly: As noted, reformer Pilates workout classes tend to be upwards of £20 per session. It's for good reason, but it won't be something everyone's budget can stretch to. You could buy everything you need to do reformer Pilates at home for about the same price as two classes.

Reformer Pilates at home vs the studio: Which one's better?

Reformer Pilates is done on the reformer machine for a reason - it's the most effective way to do this specific type of Pilates workout. But, you can reap many of the same benefits by doing similar exercises on a mat.

"You can certainly get aspects of a Reformer Pilates workout through elements of resistance such as resistance bands, weights, sliders, etc, but you sadly cannot get the full benefits of the reformer Pilates machine without the actual bed," says Mounsey-Jennings.

"However, working with resistance elements like the bands and weights through a mat Pilates flow is a good way to help build up muscular strength."

Deville agrees. "With a mat, a set of weights, a long band, and sliders, you can replicate reformer-style workouts at home," she says, adding that it's her preferred way to work out. "At the end of the day, while the reformer is an incredible tool, the mat will always have my heart. It may look basic, but the results are anything but," she says.

If you have the space and the budget, you can buy your own reformer Pilates machine to do the workout at home. They tend to cost a couple of hundred pounds - but can stretch into the thousands, depending on which one you buy - and you'll need dedicated studio space to make doing reformer Pilates at home possible, with extra storage for the accessories.

Does wall Pilates really work? This low-impact exercise, which involves a variation of the practice's traditional exercises while incorporating the use of a wall for support, resistance and alignment - has been generating growing interest online thanks to it's suitability for all fitness abilities. 

As you'll see, leading experts within the workout space believe that wall Pilates, which you can practice at home or the gym without needing a lot of space, has a multitude of benefits - from improved core strength to boosted balance. What's more, as the trainers we've spoken to explain, it's particularly kind on muscles and joints, and therefore great for women wanting to feel more stable as they move at the same time as protecting their body.

While it is a great option for those seeking Pilates for beginners, others who want to challenge themselves more with the practice - alongside traditional mat and reformer Pilates options - can likewise stretch themselves further. As well as the perks of the practice, our Pilates instructors also share how long it might take to see results, their thoughts on the famous 28-day challenge and all the best advice for getting the most out of your sessions.

Does wall Pilates really work?

1. For stronger muscles

As a great form of Pilates for strength training, wall Pilates works to strengthen your muscles. "Many wall-based exercises require the engagement of the core muscles, with a targeting of the abdominals, obliques and lower back," says Aimee Victoria Long, a personal trainer and Pilates instructor. 

"Throughout each movement, focus on engaging your core muscles by drawing your navel toward your spine," she advises. "This helps stabilise your pelvis and spine, and enhances the effectiveness of the exercises." It also makes wall Pilates one of the best core exercises to do at home.

"Wall Pilates also targets the lower body, especially with movements like leg lifts, squats against the wall and lunges with the support of the wall," she notes. 

2. For balance

Always feel a bit wobbly during your regular full-body Pilates workout? The wall Pilates workout works to provide stability and support. "It can you to focus on improving balance and coordination," explains Long. "As you get better, you can incorporate more challenging exercises, such as single-leg movements." 

She adds that wall Pilates will also simultaneously enhance your flexibility, since it involves movements that focus on stretching and lengthening the muscles.

3. For weight loss

While healthy, sustainable weight loss involves good nutrition as well as exercise, wall Pilates can help you gradually work towards this goal. "Any kind of Pilates - including using a wall - may not be as calorie-burning as high-intensity cardio exercises, it can still contribute to a calorie deficit," points out Long. 

"Additionally, it helps build lean muscle mass, which can increase metabolism and calorie expenditure even at rest."

4. For posture

If you are finding yourself often hunched over your desk, then wall Pilates could be work to straighten out your spine. "Proper posture is essential for overall health," says Long of its importance to muscles and joints. "With this in mind, wall Pilates emphasises alignment and good form throughout exercises, which can help correct postural imbalances and prevent issues such as lower back pain in women and muscle strain."

5. For mental health

When considering does wall Pilates really work, it's important to think beyond just physical gains. There is increasing evidence that movement is integral to both physical and psychological wellbeing. "Like other forms of exercise, wall Pilates can have a positive effect on mental health," Long says. "The focused movements, concentration on breath and mind-body connection inherent in all Pilates practice can help boost your mood and ease stress."

To make the most of this benefit, mind your breathing. "Inhale deeply through your nose to prepare, and exhale fully through your mouth as you perform the movements," says Long, of how breathing exercises can help. "Focus on deep, controlled breaths to engage your core and promote relaxation."

6. For injury prevention

Like other forms of the practice, wall Pilates is low-impact - which makes it particularly beneficial for women going through menopause symptoms, due to declining oestrogen levels, need to be more protective of their bone health. 

"Wall Pilates can work to reduce the risk of injury and aid in recovery from existing injuries because of the focus on controlled movements and proper alignment," says Long. She uses the example of a 'wall sit', which can help improve your technique to work up to doing the many types of squat without assistance.

How long does it take to see results from wall Pilates? 

The question of does wall Pilates really work depends on the timeframe you're working with. "Results can vary based on factors such as how often you practice, your fitness level, your consistency and your diet," says Long. "It's essential to remember that everyone's body responds differently to exercise, so be patient and focus on the progress you're making"' However, she adds that many people begin to notice improvements within a few weeks to a couple of months of regular practice.

Pilates instructor Diana Coffey, the head of academy and movement at STRONG Pilates, suggests doing the workout three times a week to really see a difference. "Look out for an improvement in the overall tone of the body, and you might also start feeling and looking taller as your posture improves," she points out.

Long agrees. "You may notice improvements in muscle tone and strength, particularly in the core, legs and back," she says. "Over time, you may experience greater flexibility and range of motion, which can be observed in your ability to perform movements with more ease and comfort. Balance and coordination improve are also likely to get better, making it easier to perform challenging movements with control and stability."

What about the 28-day Wall Pilates challenge?

You may have heard of the trending 28-day Wall Pilates challenge. It first originated on TikTok, where it was devised by Pilates instructor Bailey Brown, who claims you can 'transform' your body by doing this form of Pilates every day for just under a month.  

"As with any other fitness challenge, it is important to enter it with realistic expectations," notes Coffey. "While 28 days won’t lead to a drastic physical change, it is a great opportunity to form new habits, improve energy levels and create a fantastic base for the future." Long agrees that it can be ideal motivational for some, by providing a structured framework and clear goals that can be tracked - which is also why the 12-3-30 workout has proved so popular.

However, Coffey warns: "Don't be too hard on yourself if you can’t commit to 28 days straight. Improvement is about consistency - but considering the chaos of everyday life it’s okay to spread the challenge out to two to three times a week, for example, to make it more manageable."

Long also cautions that it might have the same issues as other online fitness challenges. "They often involve intense daily workouts which can increase the risk of overtraining and injury," she points out. "They also typically take a one-size-fits-all approach, which may not take into account individual fitness levels. This is why it's important to listen to your body, and turn to the real-life guidance of a qualified instructor who can ensure safety and effectiveness."

Tips for doing wall Pilates

• Get basics right: "I would recommend starting with mat Pilates on one of the best yoga mats, and building control and stability there before moving on to movements using the wall," suggests Long.
• Consider your gear: "Socks might not be your friend as they could slide down the wall resulting in an injury," advises Coffey. "Invest in some good grip socks or go barefoot."
• Practice with care: "Pay attention to your form," insists Coffey. "One negative of doing exercise like this at home is lack of correction from a qualified instructor - so be aware of pain that is outside of the expected muscular exertion and consult a professional if needed."
• Take it slow: "Pilates is supposed to be performed slowly and with control," notes Coffey. "It is not about getting as many reps in as quickly as possible. Think about the muscle group you should be working in each exercise and focus on correct engagement."
• Align yourself properly: "Ensure your body is properly aligned before beginning any exercise," recommends Long. "Stand tall with your back against the wall, shoulders relaxed and feet hip-width apart."
• Lean on support: "Take advantage of the wall for support and stability, especially if you're new to Pilates or working on challenging exercises," suggests Long. "Pressing gently against the wall with your hands, feet or back can help you maintain proper alignment and control."
• Mix things up: "All kinds of Pilates can make amazing strength sessions, but they lack a cardio component, which is essential for a balanced workout schedule," notes Coffey, of why it's important to practice as part of a varied exercise routine with activities like running, HIIT or walking for weight loss.
• Don't be over-reliant: "While the wall can provide support and stability, relying too much on it can hinder your progress," warns Long. "Make sure to engage your core muscles and use it as a tool to enhance your movements."

What is reformer Pilates? This type of exercise has been around for more than 100 years but the last few years have seen a surge in new converts - from Jennifer Aniston to Harry Styles - and new studios around the country.

The body-sculpting workout has seen a huge rise in popularity in recent years, and it’s not hard to understand why. It might not be the go-to for Pilates for beginners, but there are so many benefits to be had. "It’s an incredible, low-impact method of boosting musculoskeletal fitness that is kind on the body while giving quick results," says Hollie Grant, a certified reformer Pilates instructor. "Reformer Pilates is intriguing and exciting and looks cool, so people are tempted to give it a go."

Whether you’re a complete novice or an accomplished Pilates performer with Pilates abs workouts in your back pocket, adding a reformer to your repertoire could really maximise your results. Here, we reveal all you need to know about what is reformer Pilates and whether you can do this unique type of exercise at home with one of the best yoga mats.

What is reformer Pilates? 

Reformer Pilates is a workout done with a specially designed Pilates reformer machine. It tends to be more intense than a traditional full-body Pilates workout done on a mat, thanks to the resistance offered by the springs and straps on the machine.

Although the bed-like rectangular frame may look like a medieval torture device to some, the reformer is a very simple, practical bit of kit. "While regular Pilates is performed on a mat, reformer uses specialised apparatus invented by Joseph Pilates during World War One," explains ex-Strictly star Kristina Rihanoff, now a reformer Pilates teacher. "It’s a sliding carriage with adjustable springs, handles and straps to provide resistance and support for precise movements."

The reformer is designed to facilitate a wide range of Pilates exercises, all of which target core strength, and flexibility and help with overall body conditioning. "The beauty of the reformer machine is that it can help make exercises more challenging, by increasing resistance, easier, by providing support through resistance,’ says Grant. "It offers so many options that mat workouts simply wouldn’t allow."

That's the reason behind reformer Pilates' popularity, she says. However, the mental element of reformer has some people doing Pilates every day. "As you engage in a series of controlled exercises, you must focus not only on the physical execution but also on breathing, alignment and muscle engagement, which cultivates a strong connection between body and mind. This holistic approach nurtures a deeper understanding of your own body," says Rihanoff. If you're weighing up introducing Pilates vs yoga to your routine, this is something to consider.

Benefits of reformer Pilates 

• Improve your core strength: As one of the best core exercises at home, reformer targets those deep muscles, helping to build a strong and stable core," says Rihanoff.
• More flexibility: "Pilates encourages a full range of movement at the joint, therefore encouraging better movement," says Grant.
• Better balance: Anyone on a reformer machine knows that they really challenge your balance!’ says Grant. The moving carriage is unstable, making you work harder to improve stability.
• Perfect posture: Regular practice can help to correct posture imbalances and reduce the risk of back pain,’ says Rihanoff.
• Increase muscle tone: It tones and sculpts various muscle groups – just check out the long, lean form of A-list devotees. It's why many people do Pilates for strength training as well.
• Reduce stress: Focused breathing and mindful movements promote relaxation and stress relief. Reformer Pilates has plenty of this, so it's a good option for those looking to learn how to reduce stress and avoid burnout.

Can you do reformer Pilates at home?

Yes, if you’re serious about reformer Pilates - or alternative reformer machine exercises, such as lagree - you may consider investing in your own machine for a quick 20-minute Pilates workout. You can buy some basic models of reformer Pilates machines from Amazon and similar websites for between £400 and £600. Premium options, complete with all the bells and whistles carry a price tag of up to £4,000 and even second-hand models sell for upwards of £1,000, so it isn’t a purchase made lightly.

Yes, if you’re serious about reformer Pilates - or alternative reformer machine exercises, such as lagree - you may consider investing in your own machine. You can buy some basic models of reformer Pilates machines from Amazon and similar websites for between £400 and £600. Premium options, complete with all the bells and whistles carry a price tag of up to £4,000 and even second-hand models sell for upwards of £1,000, so it isn’t a purchase made lightly.It also requires ample space for the bed, at 2.5m long, plus any add-ons, such as the tower or jumping board, which you may want as you advance.

So, is it possible to get the same benefits at home without the machine? "Mat-based Pilates may not replicate the full range of movements possible on a reformer, but you can still work on your core muscles and flexibility," says Rihanoff, so it is a type of strength training at home. "You can find routines online and invest in affordable props such as resistance bands, exercise balls and foam rollers. However, it’s highly recommended to attend lessons with a certified instructor."

Reformer Pilates classes do tend to be more expensive at around £20 to £40 a go and up to £80 for one-on-one sessions, due to the cost of the machine, smaller class sizes and because instructors need to be certified. However, platforms like ClassPass - one of the best fitness apps - can offer one-off sessions for just a few credits, which may work out cheaper.

Is reformer Pilates suitable for beginners? 

While reformer Pilates may look intimidating, Rihanoff says "it’s suitable for most people, including beginners, pregnant and postnatal clients, or rehab after an injury or operation." Most reformer exercises can be appropriately modified to suit those new to this type of workout or new to exercise more generally.

However, going to a reformer Pilates class designed for beginners is important as some will be too fast-paced for a first session.

Some people, including those with chronic conditions such as heart disease, high blood pressure, diabetes, or mobility issues may require more modifications than others when doing reformer Pilates. So, if you're unsure, always talk to your doctor before taking on any new exercise.

Another reason reformer Pilates has become so popular, Grant suggests, is that it breaks the 'go hard or go home' narrative that has led many people to focus solely on cardiovascular fitness. We have started to understand the importance of musculoskeletal strength training exercise, she says. For disciplines like reformer Pilates, you need to dial into your mind-body connection, which means you must concentrate on what you are doing and where your body is in space.

Whether you've been practising for years or are brand new to the low-impact workout, one of the best Pilates apps can help you boost strength, balance, stability, and alignment.

As well as being a versatile way to practice Pilates, as you can do it anywhere, at any time, with a touch of a button on your phone, a Pilates app will likely be a more affordable way to practice. No class or travel fees, just one subscription that likely costs a third of what you'd pay to practice in a studio for a month. Yet, you still get expert-level instructors, high-quality video, and step-by-step instructions for an at-home Pilates workout.

I've been practising Pilates for years, both at home and in the studio, so I've come to learn what makes a great class - and what doesn't. I used each of these apps with my thick yoga mat in hand for a few weeks at a time, testing out pre-recorded and live classes (where relevant), various instructors, subscription levels, and more to help you find the best Pilates app for you.

The best Pilates apps in 2025

The best Pilates app overall

There's something for everyone in The Pilates Class app. Co-founded by Jacqui Kingswell, a Pilates instructor from Australia, and influencer Natasha Oakley, this app has a "one class, every 'body'!" ethos. Whether you are doing Pilates for beginners or if Pilates is "second nature" to you, the platform - which comes with a visually pleasing interface - claims to help you feel "not just stronger, longer and leaner but also relieved of physical tension and mental stress".

The app allows users access to a library of pre-recorded classes led by Kingswell, which you can stream or download for offline access.

For those with unpredictable schedules, the sessions range in length, with the option to train for as little as ten minutes. You can also filter workouts by difficulty and decide between those labelled Chill, Satisfying, or Intense, so sessions are suited to your fitness level. I particularly love the option to create a personalised schedule inside the app and set yourself challenges, which are great for staying motivated.

However, the app doesn't offer live classes. If this is what you're after, then Pilates By Bryony or Peloton may be a better fit.

The best Pilates app for variety

The Glo Pilates app could be the one for you if you want to incorporate more Pilates into your exercise routine, but your priority is yoga. As one of the best yoga apps, this app focuses on gentle flow sessions and mind-boosting workouts, but it also offers plenty of live and pre-recorded Pilates classes to follow along with.

Glo is "designed to help you feel better in body and mind daily", with sessions suitable for every "life stage, level and need", so users can find content for their level and focus. All classes are based around the mat and bodyweight movements, so you don't need any other equipment to use this app.

Depending on your schedule, you can train live with instructors and other members of the Glo community or tap through to pre-recorded workouts. Save your favourite workouts to return to or use the easy search function to filter down sessions by style, duration, teacher, difficulty and even body part. The clever algorithm kicks in after a few weeks, and you'll get personalised suggestions for classes that you might be interested in.

However, as it primarily focuses on yoga, you might find the range of classes more limited compared to The Pilates Class, for example.

The best Pilates app for pros

Pilates instructor Bryony Deery is the face behind the Pilates By Bryony app. She first encountered the practice as she tried to heal from injuries from an accident at 17. She was amazed by how it helped her recovery, rebuilding her mobility and boosting her flexibility. Since then, she has made it her mission to spread the message to others.

This pick of the best Pilates apps creates "transformative, long-lasting and sustainable results" and truly feels like having an instructor in your back pocket. I'd recommend to anyone who's been doing Pilates confidently for a few years and wants to liven up their schedule with some at-home sessions. However, since there are more than 400 Pilates sessions, ranging from five to 45 minutes in length, on the app, I don't doubt that everyone will find something they can do.

If you struggle with consistency in your Pilates (or general exercise) routine, then I'd also recommend this app. As there are so many sessions to choose from at different lengths, I felt I could find time to do Pilates every day, even if it was just for 10 minutes.

When using the app, I noticed that content was frequently updated, so I never had to repeat the same workout twice if I didn't want to, with one new live class and one new pre-recorded class added each week.

The best Pilates app for technique

The Forma Pilates app catapults A-list-worthy workouts, led by founder and instructor Liana Levi, into the palm of your hand to enjoy at home or on the go from anywhere in the world. Its subscription may be more expensive compared to some other best Pilates apps and fitness apps, but it's a small price to pay compared to some in-person class subscriptions.

Indeed, much like many of the best strength training apps, this app is particularly suited to those wanting to perfect their technique for maximum results. It describes its main focus as "form and precision" and works to target the "small muscle groups" using "slow and controlled movements".

Sessions, which range from a snappy ten minutes right up to 50 minutes, are challenging, so they are best suited to those who have already got to grips with the basics of Pilates. It also promises to help you build endurance and tone up certain areas of your body, like your core and glutes, making it ideal for users intent on using Pilates for strength training.

The best Pilates app for beginners

The Pilates Anytime Workouts app is ideal for those keen to dip their toe into the practice in a friendly, non-intimidating environment. Those stepping onto the mat for the first time can learn the basics of the practice in an accessible way, easily filtering through the library of content by type, equipment needed, particular body parts, fitness level and time available. The generous 14-day trial allows plenty of time to decide if you want to commit.

What the app describes as a "rich and wonderful Pilates experience" is home to thousands of videos featuring more than 200 teachers, so you're sure to find at least a few that resonate. The sessions can be streamed on demand or downloaded for offline watching.

If you get bored frequently with other fitness and Pilates apps, this could be the one for you. There are no live classes available, but new content is added weekly and a series of in-app challenges can help enhance your workout motivation.

The best Pilates app for wellbeing

No doubt doing a weighted Pilates workout can help you build muscle just as well as any gym dumbbell workout can, but Pilates is about so much more than what's on the outside. ALIGN by Bailey Brown taps into that.

This app focuses on serving up content in special "programmes" - or class series - which are ideal for those who don't know where to begin with the practice, want to focus on their general wellbeing rather than just physical gains, and want greater direction with their Pilates schedule.

What sets the app apart from its competitors is how its content - which is added to every week, so you'll stay engaged - is designed to help you to "develop a lean, toned and healthy body" and tune in with your hormones. For anyone starting to go through perimenopause, for instance, this could be hugely beneficial.

There is also an admirable focus on mental health, making it one of the best health apps generally. In the 'restore' category of classes, there are self-care "rituals", guided meditations and mind-body practices to "help you align your energy". Not sure if it's for you? There's a generous 14-day trial, so try it before you commit to the full subscription.

The best personalised Pilates app

This app is the brainchild of Lottie Murphy, a Pilates instructor who you may already know from her successful YouTube channel and social media. She has a passion for making the practice as accessible as possible - and this platform is one of the tools in her mission. As such, it features more than a hundred on-demand classes for users to choose from, which you can stream or download depending on when you want to train. While there are no live workouts, a new session is added to the content library every week.

What sets this app apart is the ability to personalise your workouts, so whether you want to do Pilates for weight loss, a quick 15-minute Pilates workout, or exercise for better flexibility, there's something for you.

The philosophy is that there is something for "every body, every level and every mood" and you can easily filter sessions by length, ability and focus. For example, there is a 'series' created specially for beginners to teach Pilates basics, with others based around challenges to encourage you to keep improving and honing your technique. Additionally, if you have certain equipment to hand - like one of the best resistance bands or best dumbbells, weights or the 'magic circle' - you can find an appropriate session.

The best free Pilates app

Cassey Ho - or 'Blogilates' as she's known on social media - is one of the best-known global Pilates instructors. The biggest perk of her app, which features a pleasing interface, is that its content is entirely free to access. You can stream her pre-recorded workout videos - focusing on body areas like abs, bum, and legs - without parting with any money. It's ideal for those wanting to try out the practice with more affordable options or weigh up their activities before committing, like deciding between Pilates vs yoga.

However, you'll need to upgrade to premium to get the most from the platform, much like many of the other apps on this list. Doing so allows you access to motivational challenges like the 30-day 100 glute challenge, featuring a live daily workout. It also creates your workout calendar, which offers fresh monthly exercise plans "designed to help you get lean, toned and strong at home" and tells you when to train different muscle groups and rest.

Looking for one of the best habit tracker apps to manage your sessions? This could be it. I love that there's also a feature that allows you to connect with others on the app, via a forum or through DM, fostering a sense of community.

Is 20 minutes of Pilates enough?

20 minutes is ideal for a Pilates workout, says Pilates instructor Hollie Grant, founder of Pilates PT. "I’d say frequency rather than length of workout is more important, so if you’re short on time, do 20 minutes every day, switching between focusing on a different body area, day rather than an hour once a week." She adds that you'll also probably see benefits more quickly because it’s about repetition.

Pilates can be an easy workout to fit into a busy schedule - but it can also be done from anywhere. "What I love about Pilates at home is you can simply roll out your mat and press play on an online workout video," notes Lottie Anderson, a Pilates instructor and founder of studio Bondi Rise. "You don't even have to stop if you're travelling - I can take my practice anywhere in the world."

In addition to downloading one of the best Pilates apps, all you need to get started equipment-wise is a yoga mat, unless you're looking to do exercises with a Pilates slider or Pilates ring exercises, then you'll need a little more kit.

What does Pilates do for the body?

The practice delivers a multitude of benefits, no matter where and how you choose to do it. "It brings your body back to where it should be," explains Grant. "Modern-day life involves so much flexion - such as looking at phones, sitting at laptops, driving cars, and our bodies almost end up forgetting what they were designed to do. Pilates fixes that, by improving your posture and strengthening weak muscles, which in turn reduces lower back pain and weakness." This is the case whether you're doing mat Pilates, wall Pilates, or even Lagree.

There are further positives, in addition to improved strength and posture. "Pilates boosts flexibility because when all the muscles within the musculoskeletal system are strong, we find we have better mobility in the body," she says. "The practice also aids improved stability as well as balance." Additionally, she highlights the mental health benefits, noting that it promotes relaxation because its mindful nature means that many find themselves switching off.

If you're new to the workout and want to try Pilates, then Abby McLachlan, a Pilates instructor, recommends starting under the expert guidance of a trained teacher. "They will take the time to explain the basic principles of breath and pelvic position to you," explains the founder of studio East of Eden. If this takes place in person, she adds that you want to make sure they correct you as you start to work through the exercises.

How many times a week should I do Pilates on the app?

If you’re a beginner, I would aim to attend two classes per week initially, says Grant. "This will give you time to recover between each class. You’ll feel muscles you never knew existed, and it will be a shock at times, but the practice isn’t so infrequent that you forget the techniques." It's important that you tell your instructor you are new, so they know to explain some of the anatomical cues.

"As you improve, how often you train, it then really depends on your schedule," notes Grant. "I practice Pilates six days per week, and I know when I have had a break as I feel it in my body - I’m a big fan of people doing little and often rather than going to the gym once a week and doing a really long workout, and I think it’s much more realistic." Therefore, consistency of in-studio classics or using the best Pilates apps or online workouts remotely is key.

Grant also points to the official NHS guidelines for physical activity, which include regular Pilates and movement, such as walking 30 minutes a day or swimming every day. "They recommend we do at least 150 minutes of physical activity per week," she notes. "If that’s moderate intensity, great. If you are doing high intensity, it can be less than that at 75 minutes." She adds that this can look like 30 to 60-minute workouts multiple times a week, or ten minutes here and there.

The idea of doing Pilates every day might seem a little intense, but a quick session to start the day can boost productivity and mood, and contribute towards gains in strength and flexibility.

I never considered giving Pilates a proper go until my daughter started doing it and raving about the results, I'll be honest. She’s 27 and I’m 54 so at first I thought it might not be for me and my menopausal body. But the more my daughter talked about the wonders of Pilates and how much she loved it, the more I thought I had to try Pilates for beginners myself.

I learnt very quickly there's not much difference between Pilates vs yoga in many ways. It focuses on building and strengthening muscle, rather than getting your heart rate up like jogging would, so it's not high-intensity exercise. That's not to say it's an easy workout though. After the first day of my Pilates abs workout, my stomach ached in ways I hadn't experienced in years. I could tell I was working muscles I don't use too often.

I go for outdoor exercises like walking or running and strength workouts normally, so I was intrigued to see how digging out my thick yoga mat and sticking to this low-impact exercise for a fortnight could help - and I was pleasantly surprised by the results.

Benefits of doing Pilates every day

1. Pilates builds strength

After just one week of doing Pilates every day, I noticed how much stronger I felt. While my day-to-day strength remained much the same, my weekly strength training routine in the gym felt much easier.

I put this down to how much Pilates strengthens the core muscles, which help us to feel stronger everywhere else as they are key stabilisers in the body.

Andrea Speir, who has been teaching Pilates for 18 years explains how such a gentle form of exercise does this. “The style of movement in both mat and reformer Pilates work elongates the muscles while challenging them and building strength.”

When you move on the mat into repetitive movements, you challenge your muscles against resistance. I used my own body weight for this - but you can also find dedicated Pilates with weights workouts. The combination of repetition and resistance helps improve muscle endurance, boosting strength, and core stability.

2. It helps with flexibility

Thanks to my menopause symptoms, I experience a lot of stiffness in my joints. That, coupled with the fact I work at a desk all day, means I often struggle with my flexibility.

Two weeks of Pilates later and I feel like everything has loosened up. Simply moving around in day-to-day life feels easier with fewer aches and pains, and I can be more fluid in my movements.

Pilates works the mind and body in conjunction with one another though. This additional mobility has helped with a lot of the anxiety I feel around my menopausal aches and pains in turn. One informed the other - my stress and anxiety weren't only eased by exercise, but I was also worrying less about my mobility.

3. Pilates can help you relax

Having done yoga every day for a short time previously, I'm familiar with just how well this meditative type of exercise can help me relax.

As well as physically easing a lot of the stress on my body, Pilates took me out of my daily stresses and forced me to focus on what I was doing with my body. I didn’t have the mental space to think of anything else. This worked in the moment, while I was engaged in the routine and carried me through the hours after the session was over.

But you don't have to just take my word for it. There's plenty of research to back up the idea that working out regularly - regardless of the activity you choose - can have a seriously good impact on your mental health.

A study led by the University of New York, for instance, reveals that simply working out regularly can improve brain functions such as attention span, problem-solving abilities, verbal fluency, and decision-making skills, as well as actively helping to lower cortisol levels (that's the stress hormone) and raise levels of neurotransmitters like dopamine, epinephrine, and norepinephrine (otherwise known as endorphins), which produce that feel-good, post-workout feeling.

The study specifies that either low-intensity or high-intensity activity can offer this benefit and it doesn't matter how long you exercise for, provided you do so regularly enough. So, even a 20-minute Pilates workout can make a difference.

4. Pilates can improve your posture

One of the benefits I had read about that I was most excited to see was improvements in my posture - and after just a week of doing Pilates every day, I noticed a big improvement.

As noted, I work at a desk, hunched over a computer all day, and I often find it hard to remember to sit up straight. After a couple of Pilates classes, I found myself thinking about my posture even outside of the sessions. I'd instinctively consider whether my back was straight and actively try and pull my shoulder blades back and hold my head up. I even tried doing some core exercises at home at my desk. I’m now naturally sitting straighter, feel less heavy, and feel less inclined to slump.

Liz Hilliard, owner and creator of Hilliard Studio Method says this is very much a physical benefit of Pilates, both mat Pilates and wall Pilates. "Pilates promotes the strength of the spine," she explains. "A consistent Pilates practice improves posture as well as flexibility and mobility because a strong core improves balance while flattening the midsection and sculpting the entire body and strengthening the mind."

5. It can help you lose weight

Weight loss wasn't one of my goals in entering this challenge - but I did notice a difference in how my body looked and felt. My workout clothes felt a little looser and I think, with the tightening of my core muscles, my clothes fit me better. Plus, I feel lighter, so I feel like doing Pilates every day lost me inches rather than weight.

This is only to be expected, explains Speir, who is also the co-founder of Speir Pilates. “Pilates is one of the best ways to build lean muscle with low-impact movement, versus high-intensity cardiovascular work, so I wouldn't think of Pilates as a way to lose weight but what you will lose is clothing sizes," she says.

"Essentially, Pilates takes your muscles and stretches them out while building a super-defined and sculpted look, with incredible postural connections due to the major core work (which helps support your spine and stabilise your hips)," she says.

If you are looking to lose weight, doing Pilates for weight loss alongside other forms of cardiovascular exercise may help. Two ideal exercises for weight loss are walking, as it's low-intensity but burns calories, and strength training, which can include Pilates if you incorporate resistance like dumbbells or resistance bands. You'll also need to be in a calorie deficit.

I didn't notice any difference in my actual weight after doing Pilates every day for two weeks, but I certainly felt better in my body, which is the most important thing.

Is it good to do Pilates every day?

Yes, it's perfectly fine to do Pilates every day, says Speir. "Unlike other forms of exercise, you could do the same Pilates session every day and it would become harder and more effective each time because your body is learning how to properly connect, and therefore working harder," she explains.

"Also, there is very little impact or duress placed on the muscles and joints, and there are so many fun and effective ways to mix up and challenge your body in Pilates that it stays fun, creative, and challenging," she adds.

I felt like I could do Pilates every day without it becoming uncomfortable as I stuck to exercises designed to strengthen and support my joints, rather than actively challenge the muscles day in and day out. For me though, keeping things interesting was essential to stop me from getting bored. I think I'd struggle to do the same routine over and over again.

Some days I did somatic Pilates with more of a mindfulness focus, other days I did basic mat Pilates, and other times I tried doing reformer Pilates at home, and this kept things interesting enough for two weeks.

How long does it take to see results from Pilates? 

Two weeks of doing Pilates every day probably wasn’t enough to see some of the benefits you’d get over time, such as weight loss, but other results were evident after the first week. My mental clarity improved, my stress levels were lower, and my core was stronger. My posture was also much better.

“You’ll feel the results almost immediately and you'll see results depending on how often you do it,” says Hilliard. “My suggestion is three to four times per week to see results within two to four weeks.”

Speir agrees that consistency is key when it comes to seeing results from Pilates - but she says you don't have to do it every day to see results. "I recommend doing Pilates three times a week for fantastic results, and up to six days a week for absolutely incredible and quicker results," she says. "You would see results in two weeks, but it would mostly be in feeling much stronger and feeling energised. Pilates works such intricate muscles, noticeable physical results are best seen after about six to eight weeks of consistent practice.”

Tips for doing Pilates every day

• Download one of the best Pilates apps: Unless you're committed to funding a daily Pilates habit with serious time and money, it's a good idea to find your Pilates workouts through apps like Apple Fitness+, Les Mills, or a Pilates-specific platform like Glo. A one-month subscription to one of these will help get you started and cost a lot less than classes or a gym membership.
• Invest in a good mat: If you're going to be doing Pilates every day, it's a good idea to invest in a mat that can support this frequency of workout. The best yoga mats come in all shapes and sizes - from foldable options to longer-length mats, to thicker ones up to 15mm to help support your bones and joints.
• Wear something comfortable: If you're doing Pilates every day at home, comfort is important above all else.
• Designate a spot in your home for Pilates: Having a dedicated spot in your home, set up for you to do Pilates every day, means you're more likely to follow through with the practice as you have everything you need and don't have to spend time setting up each morning.

If you're looking to lose weight, you'll know a combination of exercise and good nutrition is the way forward. Pilates can be part of that exercise routine, helping to strengthen your body and challenge it in new ways.

First things first, the primary aim of Pilates is not to help with weight loss. The Pilates technique was invented by Joseph Pilates in the 1920s to help returning soldiers rehabilitate from injury and improve their fitness, so it's not a workout that's designed to be calorie-burning. In recent years, social media and emphasis on Pilates abs workouts and Pilates with weights have painted a slightly different picture.

That being said, even Pilates for beginners can offer some positive lifestyle changes that may lead to weight loss. Here, woman&home speaks to certified Pilates instructors and dives into the research to reveal all you need to know to lose weight sustainably and heathily with Pilates.

Can you do Pilates for weight loss?

Yes, Pilates can help you lose weight. “Often, people think Pilates is used only for rehabilitation work, and I’ve even heard it described as a form of gentle stretching,” says Pilates instructor Paola Langella. The truth is, this mind-body fitness technique focuses on lengthening, strengthening, and 'toning' (i.e. building muscle) the whole body. It's a great fat-burning exercise when practiced regularly," she explains.

“The techniques used in Pilates target both the big and the small stabiliser muscles that help to elongate the body and correct posture,” says Paola. “Your waist will get smaller and your stomach flatter, if you combine it with a good diet."

A meta-analysis study from Guangzhou University of Chinese Medicine found practicing Pilates, even when compared to other exercises, leads to significant decreases in body weight, body mass index (BMI), and body fat percentage of obese and overweight people. 

The benefits of Pilates for weight loss only grow when you get more advanced in the exercise, adds Paola. "The class becomes more intense and cardiovascular as your heart rate increases, which is when you start to notice how challenging Pilates is and how it can be a great activity for boosting your fitness."

To lose weight though, you have to be in a calorie deficit. This is when you burn more calories every day than you eat. Exercise generally - even activities like running for weight loss or walking - only minimally contributes to daily calorie burn, with some studies suggesting as little as 5 to 30%. Most of the work is done by daily movement (such as walking up the stairs, moving around your home, standing up and sitting down) known as NEAT. The other large proportion is done by bodily functions (like breathing, sleeping, and even eating), which is known as

Along with dietary changes, such as eating more high-protein and high-fibre foods to stay fuller for longer, sleep and stress play an important role in weight loss. If we're stressed and underslept, we're more likely to choose foods rich in saturated fats and sugar, which are naturally calorific and without nutritional value. So, it's also very important to get enough sleep and lower your cortisol levels, which is where Pilates has benefits, too. Research has shown that the workout can help participants sleep better in as little as eight weeks and reduce stress levels alongside other positive mental health outcomes.

How many calories does Pilates burn? 

The number of calories you'll burn doing Pilates depends on your weight and the type of workout you're doing. For example, an advanced reformer Pilates class will burn more calories than a 15-minute Pilates workout for beginners. This makes it difficult to say definitively how many calories Pilates burns.

However, the general consensus is that mat Pilates can burn between 150 and 250 calories in 50 minutes, based on an ACE-sponsored study.

The more you increase your heart rate, the more calories you'll burn as your body needs more energy to fuel the activity. It's why running, cycling, walking, and strength training are among the best exercises for weight loss.

How often should you practice Pilates for weight loss?

Joseph Pilates recommended practising his method at least four times a week to get the best results. He perhaps didn't have weight loss explicitly in mind when he said this. However, the same theory applies if this is the recommended number of sessions to see positive changes in participants' fitness and strength levels.

That being said, any exercise is better than none if you're looking to lose weight. Paola agrees: "If you're pressed for time, even just 10 minutes of Pilates every day from Monday to Friday can be very beneficial."

How does Pilates change your body shape? 

Many people notice changes to the oblique muscles - which are the outer abdominal muscles - as well as the lower and upper-body when they start doing Pilates regularly. "The shape of your legs will change as the quad muscles on the front of your thighs will get longer and more defined. You’ll also notice how you stand with better posture and that your glutes are stronger and more toned,” says Paola. 

“Get ready for your clothes to fit better too. In fact, I recommend trying on a pair of tight jeans or a skirt and then try them again after ten Pilates sessions to see a real difference,” she says.

However, whether you have visible muscle tone will depend on your levels of body fat, genetics, and other factors you can't control from your yoga mat.

The biggest changes you will definitely see from a regular Pilates routine are improved strength, core stability, balance, flexibility, agility, and mental health benefits.

What type of Pilates is best for weight loss?

1. Mat Pilates

Sometimes the traditional way is the best. A good Pilates workout at home focuses on the core, helping build strength and stability, and is an excellent starting point for anyone new to Pilates to build strength and gain confidence.

“The technique, combined with the correct breathing, is essential to see results,” says Paola. “The moment you engage the deep abdominal layers - known as the transverse abdominals- the whole body will work on a different level. Ten repetitions for each of the exercises will be enough to feel the magic Pilates burn.”

Provided you have a comfortable yoga mat, you can also do mat Pilates anywhere. Since consistency is key when it comes to weight loss, this is very important.

2. Reformer Pilates

Reformer Pilates uses a machine known as the 'reformer' to complete exercises against resistance, making the movements more challenging and so burning more calories than a traditional mat Pilates class without weights.

This type of Pilates also targets the entire body rather than just the abs or the lower body, helping you do a full-body Pilates workout.

Although this type of Pilates is best done with the machine in a studio, you can get some of the benefits by doing reformer Pilates at home, making it a good one for those who feel they are limited with time during the week.

3. Somatic Pilates

Somatic Pilates combines the traditional principles with somatic awareness techniques. These techniques focus on body awareness and natural movement, which many people find helps reduce stress and pain or discomfort and improve technique, flexibility, and mobility, all of which help with healthy weight loss.

While there's a lot of focus on somatic Pilates for weight loss at the moment, the evidence for it is indirect. For example, if you're not in any discomfort, you're more likely to be able to move better, leading to a more effective workout.

4. Pilates with weights

It's well established that strength training for women is very important. It can help build muscle mass and bone density in menopause, but also improve your metabolism, making it easier to burn calories at rest.

Pilates using dumbbells or resistance bands is one way to get the benefits of strength training without having to go to the gym. Reformer Pilates is another other way as the springs work as resistance.

5. Cardio with Pilates

Cardio exercise - such as running, walking, swimming, cycling - is one of the go-to weight loss exercises for good reason. These exercises elevate the heart rate more so than traditional Pilates and other low-intensity exercises, forcing the body to burn more calories to use for energy.

You can include cardio activities into your Pilates routine at home using a variety of home workout videos - or, you can include Pilates exercises into your cardio routine like you would in walking yoga, for instance. You can combine the two while reaping the benefits of both.

Pilates for beginners is the way to take up the exercise that seems to be growing in popularity year by year. 2025 has been dubbed the 'year of Pilates', with more of us than ever taking up the low-impact, bodyweight or weighted workout.

While the advantages of cardio exercise and weight training are obvious, one reason why Pilates is so popular is that you can reap all of these benefits without leaving your thick yoga mat, depending on the type of Pilates you choose. There's no huffing and puffing and no gym membership required.

"Pilates is a low-impact exercise that strengthens and stabilises the entire body while improving your flexibility and mobility," says Talia Williams, a certified Pilates instructor. "And the best part is that anyone can do it." Plus, the exercise will do wonders for your wellbeing by focusing on the mind-body connection with breathwork and mindful movement.

Whether you're looking to dive into a full-body Pilates workout or try your hand at reformer Pilates, here's what the experts want you to know about starting from scratch and doing Pilates for beginners - whatever your age and fitness level.

What is Pilates?

There are many different types of Pilates, but it's essentially a low-impact workout that strengthens the entire body, improves balance and stability, and boosts mental wellness. Some types of Pilates are done on a yoga mat while others use weights, springs, and supports like resistance bands.

What makes it a winner for beginners is that each exercise can be modified and adapted to suit. It's also very easy to progress once you have the basic core exercises down, so while you might start with a chair workout, you could find yourself doing yoga mat workouts in just a few weeks.

The practice has become very popular in recent years - but it was originally developed in the 1920s by Joseph Pilates, who studied yoga, martial arts, and meditation. While interned in a hospital during the First World War, Joseph discovered that attaching springs (i.e. resistance) to hospital beds could support the rehabilitation of bed-bound patients.

Much of his early work is still seen in the modern versions of Pilates as his makeshift exercise equipment at the hospital later inspired the Pilates Reformer, which is used in reformer Pilates classes and by those who do reformer Pilates at home. The practice has also stayed focused on different strength training exercises over the years, emphasising the connection between breath, the body and the mind.

Try Pilates for beginners

This full-body workout by physical therapist and certified Pilates instructor Jessica Valant is only 15 minutes long and makes for a great introduction to Pilates for beginners. You won't need any equipment to get started - just your yoga mat.

1. Glute bridge

• Exhale, curl your tailbone and roll up into the bridge as if you're trying to peel off "one vertebrae at a time" from the mat.
• Hips should be in line with your knees - or as high as you can.
• Inhale at the top, exhale and roll back down to your mat slowly.
• Repeat the exercise.

2. Toe taps

• Lying on your back, bring one leg slowly up to tabletop position. This is about 90 degrees.
• Bring the same leg down, tapping your toes lightly on the ground.
• Bring the same leg up to tabletop position again.
• Repeat the exercise, then switch legs.
• This is one of the core exercises to do at home so Valant suggests coming back to tabletop and toe taps if you find a crunch, or similar exercise, too difficult.

3. Leg circles

• Keep one leg in the tabletop position from the toe taps exercise.
• Extend at the knee, reaching out away from you as if there's a ball in front of your toes.
• With your toes, draw a 'circle' in the air the size of that ball. Keep your hands, face, and neck relaxed.
• Think about moving your leg without moving any other part of the body. This strengthens through the leg, the hip, and the core, Valant says in the video.
• Switch directions and repeat the exercise, before switching legs.

3. Chest lifts

• Lay on your back with your hands behind your head, thumbs at the base of your skull and elbows wide.
• Take a deep breath, tuck your chin to your chest, and peel your head and your shoulders off the mat. If you can, take your shoulder blades off the mat.
• Then peel yourself slowly back down.
• Avoid looking at the ceiling - focus on your knees or belly button instead, Valant suggests.

4. Side-lying leg circles

• Release your arms from the chest lifts and roll onto your left side, with your head resting in your hand or use a pillow for support.
• Stack your hips and knees, extend your top leg out, and point your toes. It should be in line with your hip.
• Flex your foot and bring your leg forward in front of you.
• Point your toes and bring your leg back to the starting position.
• Repeat the exercise a few times.
• On your next foot flexion forward, bring your leg up and around to create a circle. Switch directions.
• Taking your time, press up and switch to the other side, resuming the position.

5. Swimming

• Lie on your stomach with your upper body propped up on your elbows. If this feels like enough of a challenge, stay here.
• If you can go further, extend your legs behind you and extend your arms in front of you. Lift your chest slightly.
• Lift both arms and legs fractionally off the ground.
• Alternate kicking your arms and your legs.
• Breathe in and out.

6. Rotations

• Gently move into child's pose before navigating your way slowly to sitting down with your legs out in front of you, spine straight.
• Put both hands behind your head, breathe in and out.
• Breathe in, gently rotate left, and breathe out as you return to the centre.
• Inhale, gently rotate to the right, and breathe out as you return to the centre.

Benefits of Pilates for beginners

• Build muscle strength: Many classes have a dedicated strength goal - like a Pilates abs workout or lower-body workout. These can help strengthen particular muscles in the body and, in turn, this can help reduce the risk of muscle loss that often comes with perimenopause.
• Boost joint strength and stability: "It’s a great way to mobilise our joints, so we're able to work them through a full range of motion and move freely without tension," says Pilates teacher Lotty Somers.
• Improved posture: The muscles in the back tend to weaken with age, which can lead to joint and disc issues, says Abby McLachlan, a certified Pilates instructor and the founder of East of Eden. "Pilates concentrates on strengthening the deep postural muscles, raising awareness of how one stands and the general alignment of hips, spine and head," she says. "This awareness alone can go a long way to improving posture."
• Lose weight: It's not intense like the 15-15-15 workout, but studies have shown that Pilates can help with weight loss. Research in the Frontiers in Physiology Journal found that Pilates could "dramatically" reduce body weight, BMI, and body fat percentage in overweight and obese adults.
• May help to reduce back pain: If you're dealing with lower back pain, you should speak to a certified physiotherapist or your doctor. However, Pilates can also help as the "practice focuses on supporting the muscles around your spine - your core and glutes, as well as ensuring the other joints are supported by strong local muscles, reducing the chance of injury and relieving pain, especially back pain."
• Boost your sex life: Yes, really! "Pilates can help you have better sex at any age through the focus on the pelvic floor, plus increased fitness and endurance, says McLachlan. There's no better reason to try a quick 20-minute Pilates workout tonight.
• Reduce stress: We know that any exercise can help us reduce stress thanks to those feel-good endorphins. Pilates, and especially somatic Pilates, is one of them. "The use of breath in Pilates can help reduce stress and leave us feeling instantly lighter, so it’s a great way to boost our mood and improve our overall mental health and wellbeing," says Somers.
• Improve concentration: "By learning new movements and motor patterns, we’re also training our concentration and coordination, which can positively affect on our work and home life as well," says Williams.

Is Pilates a good workout?

In short, yes! There is much more to Pilates than stretching on a mat, so don’t be fooled - it’s a challenging, full-body workout. With a focus on activating targeted muscles, even the smallest of movements will have you feeling the burn and working your body in a whole new way.

"Some moves can be very challenging but it’s not about being perfect and it’s important to listen to your body and execute each movement to the best of your ability," says Somers. "We need to dispel the idea of needing to move in a certain way and remember that a little progress each day adds up to big results."

What do I need for Pilates?

As with any form of exercise, comfort is key. Lotty advises against wearing anything with zips that might dig into your skin during mat exercises. "I would always recommend slightly tighter-fitting activewear too, as this can make you more aware of your form and alignment," Somers says. "You want to feel confident in what you're wearing as this will help you to stand tall and encourage better posture."

Finding the best workout leggings for you - whether that's leopard print activewear or your favourite black gym leggings - and a comfortable sports bra that will see you through all your workouts is essential for your fitness journey.

Pilates socks can also provide support as you transition through the moves, particularly if you're working out at home or without a yoga mat. They should have non-slip silicone grips from toe to heel. Some even offer compression features for extra arch support.