30-Day Guide to a Beginner Pilates Exercise Program

Designed to help you build a strong foundation in the Pilates method, this beginner Pilates exercise program incorporates classical exercises developed by Joseph Pilates. As he once said, "A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortions."

During the next 30 days, you will learn not just what to do, but how to move with the Pilates principles of centering, concentration, control, precision, breath, and flow that make Pilates a fitness experience for both the body and mind.

The exercise instructions include modifications, but it is important that you learn to modify exercises appropriately for yourself and progress at your own pace. The weekly schedules below are guides only.

Equipment Needed

The Pilates method begins with your body and a mat on the floor. You won't need studio equipment for these exercises. If you don't have a mat, start with a padded surface, but do consider getting a Pilates mat. As you take on more advanced Pilates exercises, you might benefit from using a Pilates reformer.

Day One

Begin with the Pilates fundamentals set. Mastering these easy exercises is crucial for building good form in the Pilates method. You will get the most benefit from Pilates exercises when you do them correctly. Next, do the Pilates beginners routine, which is going to launch you right into building core strength and flexibility.

Week 1 (Days 2 through 7)

You can do Pilates every day if you so choose. However, scheduling Pilates three to four times per week is all you need to yield good results.

• Continue your Pilates fundamentals training.
• Continue the Pilates beginners routine.

Week 2

Warm up with the fundamentals and add these exercises:

• Pelvic curl
• Cat/cow backstretch
• Arms reach and pull

Move on to the first 10 classic Pilates exercises and the side kick series. However, if the beginner exercise routine continues to challenge you, stick with it until you are ready to move on.

Week 3

Get going with the fundamentals, then do the first 10 exercises listed in the classic Pilates exercises and add these exercises:

• Saw
• Swan prep
• Sidekick series
• Leg pull front
• Pilates push-up

Week 4

Get into shape with the fundamentals, do the first 10 classic exercises, and add the following:

• Single straight leg stretch
• Double-leg lower lift
• Criss-cross
• Saw
• Swan with a neck roll
• Sidekick series
• Teaser with one leg
• Swimming
• Leg pull front
• Seal
• Pilates push-up

You've Completed the 30-Day Beginner Plan

Now, it's time to stretch yourself even further. You can continue to learn more about Pilates at a local studio or through online and video instruction.  It can be helpful to get the guidance of a Pilates instructor to help you perfect your form and get the most out of your home practice.