There’s no shortage of Pilates videos online, which is exactly the problem when you’re starting out. These eight beginner routines and guides come from independent instructors, studios and a physiotherapy clinic. I’ve noted what each one covers, how long it takes and who it suits, and linked straight to the original so you can follow it with the teacher.
How to pick
- Want a single short routine today? Try entries 1, 2 or 6.
- Want to understand the method first? Entries 3, 4 and 7 explain more.
- Have a bad back, are pregnant or recently postpartum? Read entry 8’s note and check with a professional first.
1. A 15-minute beginner workout: Nourish Move Love
What it is: a nine-move beginner mat routine from Lindsey Bomgren, a certified personal trainer who also taught barre and Pilates classes for years, with written cues for each move and a follow-along video.
Why it’s good for beginners: it’s short, uses moves like bird dog that are easy to scale, and gives realistic advice on how often to do it, starting with a couple of sessions a week alongside other training.
Good to know: fifteen minutes is enough to learn the basics, but give each move your full attention rather than rushing to finish.
Try the routine on Nourish Move Love
2. Pilates for beginners, from a physical therapist: Jessica Valant Pilates
What it is: a beginner tutorial and video from Jessica Valant, a physical therapist and Pilates instructor.
Why it’s good for beginners: her focus is on feeling the right muscles and moving without pain, which is exactly what new learners need. The encouraging tone helps if you’re nervous about starting.
Good to know: the site also has more advanced and condition-specific programmes, so it’s a place you can stay as you progress.
Watch it on Jessica Valant Pilates
3. How to start at home with nothing: Lottie Murphy
What it is: a gentle, plain-English guide from Lottie Murphy, an instructor who has championed Pilates for close to 20 years, covering what Pilates is, what you need and how to build a habit.
Why it’s good for beginners: it takes the pressure off. Her point is that you need a mat or a comfortable patch of carpet and nothing else, and that you don’t need to be flexible.
Good to know: it’s a guide rather than a single workout. Pair it with a short routine from this list.
Read the guide on Lottie Murphy Pilates
4. A full beginner mat practice, move by move: Gina Santangelo
What it is: every beginner exercise from Gina Santangelo’s book, filmed in the studio, from breathing prep and toe taps to the Hundred, roll-down and single leg stretch, each with reps, breathing and a modification.
Why it’s good for beginners: it’s a clear progression. You learn the foundations first, then move on to the classical sequence when it feels easy.
Good to know: you can follow it in order or open a single exercise, which makes it a useful reference while you practise other routines.
See the practice on Gina Santangelo’s site
5. Ten beginner wall Pilates moves: PILATESBODY by Kayla
What it is: ten bodyweight exercises using a wall for support, starting with bridges and moving through core and glute work.
Why it’s good for beginners: the wall gives you a point of reference and some support, which makes it easier to feel whether your hips and spine are in position.
Good to know: clear a space along a wall with no shelves or pictures above, and use a mat for your back.
See the moves on PILATESBODY by Kayla
6. A 15-minute classical mat sequence: The Pilates Room NYC
What it is: a short beginner mat video led by studio owner Alison Johnson, rooted in the classical Pilates method, with no props.
Why it’s good for beginners: it gives you a taste of the classical order of exercises, which is what many studio classes are built on, in under 15 minutes.
Good to know: classical teaching moves fairly briskly from one exercise to the next. Pause the video whenever you need to.
Watch it on The Pilates Room NYC
7. Starting Pilates at home, a UK instructor’s view: Natalia Pilates
What it is: a beginner’s guide from Natalia, a UK-based instructor, on why home practice works, what you need and where to find free classes.
Why it’s good for beginners: it’s honest about the benefits of practising at home: going at your own pace, pausing, and repeating sections you find hard, without comparing yourself to a room full of people.
Good to know: the post links to her free class and eBook, which ask for an email sign-up.
Read the guide on Natalia Pilates
8. A simple mat routine from a physio clinic: Mike Redshaw
What it is: a full-body mat routine from the Pilates instructor at Mike Redshaw’s physiotherapy clinic, with breathing and core set-up before each move.
Why it’s good for beginners: it’s bodyweight only and explains the “why” behind each exercise.
Good to know: the clinic says clearly that this routine isn’t suitable if you’re pregnant, postpartum, recovering from injury or have back pain, and suggests working with a physio or a class instead. That’s sound advice for any home routine.
See the routine on Mike Redshaw
Before you start
- A thicker mat makes rolling moves kinder on your spine. See what you need for Pilates.
- Stick with one or two teachers for a few weeks so the cues sink in.
- Our beginner guide explains neutral spine, breathing and other terms these teachers use, and the four-week home plan shows how to build up.
About this list: entries were chosen as beginner-friendly material from independent instructors, studios and clinics. Photos belong to the creators and are shown with credit and a link to the original post. If you’re one of the creators and want your entry changed or removed, email [email protected] and we’ll act on it promptly. This list is general information, not medical advice.
