A Pilates Routine You Can Do Anywhere in Under 10 Minutes (2024)

Pilates has been hugely popular for the last 10 years, and for good reason. But joining a studio with a professional instructor or buying home equipment is expensive, especially if you have never even tried the workouts. Fortunately, you can get many of the same benefits of studio-based Pilates at home with nothing more than a mat and your body.

Pilates, created during World War I under the name Contrology, is a method of exercise that involves low-impact movements done in a slow and controlled way, often using a wheeled platform called a reformer. The exercises can ease low back pain, build muscle and strengthen your core, especially as you recover from pregnancy.

A few small studies even suggest Pilates can help with cardiovascular health, though it’s best to do it alongside other workouts like weight lifting, running or walking, said Benjamin Gordon, a professor of applied physiology and kinesiology at the University of Florida.

But you don’t have to go to a studio or buy a Pilates machine to try it out. Studies suggest it’s possible to do it with just a mat and still see some benefits such as better posture, strength and flexibility along with lower blood pressure and reduced arthritis pain.

How to get started with Pilates at home

If you do choose to try Pilates on your own, “be mindful of how it makes your body feel,” said Allison MacKenzie, an exercise science instructor at the University of Connecticut and a certified Pilates instructor. “If you’re feeling pain in the neck or feeling pain in your lower back, then it’s probably an exercise that needs to be modified.”

Most experts agree that it’s best to start with an instructor — ideally one that has a certification from the Pilates Method Alliance — who can ensure you’re doing the moves correctly and won’t get hurt.