Learning Pilates can feel daunting and exciting in equal measure. If in-person classes feel too intimidating, doing beginner-friendly challenges at home can help you master the basics.
"Pilates is a progressive practice that builds upon a strong foundation," says Jill Drummond, director of programming and education at BODYBAR Pilates.
"Beginners should start by mastering the fundamental movements—often called "shapes" in Pilates—which serve as the basis for more advanced exercises. As they develop strength and control, the intensity and challenge naturally increase."
We asked certified instructors to share the best beginner-friendly challenges that will boost your confidence on the mat and help you reap the benefits of Pilates—here’s what they suggested.
1. Jessica Valant’s 10 in 10 Pilates challenge
Length: 10 days
Duration: 10-minutes
Licensed physical therapist and Pilates teacher Jessica Valant has more than 25 years of experience in the industry. In this 10-day Pilates challenge, each quick 10-minute workout will fire up a different part of your body. For example, there are back pain relief exercises, a core workout and an arm workout.
"Jessica Valants 10 in 10 is great because she focuses on workouts for those who need modifications," explains Pilates instructor Lesley Logan, who is the owner and founder of OnlinePilatesClasses.com. "She goes nice and slow and she has 10 workouts that are 10 minutes long."
2. Isa Welly beginners Pilates challenge
Certified STOTT Pilates instructor Isa Welly has created a 10-day Pilates challenge that will help you get to grips with the basics.
Featuring workouts no longer than 25 minutes and requiring zero equipment, qualified mat Pilates instructor Emily Denton says this challenge is ideal for beginners.
"The [instructor] takes her time with her instruction and set up which is really important," says Denton.
3. Lottie Murphy Pilates for beginners
Length: 11 days
Duration: 8-24 minutes
UK-based Pilates instructor Lottie Murphy has garnered more than 350,000 subscribers on YouTube with her mix of short and sweet sessions to calming, core-focused flows.
Her Pilates for Beginners series is an easy way to fit more movement into your day. For example, there’s a chair Pilates workout, a side-lying practice and an eight-minute session to complete before you sleep.
"This challenge is really accessible, with options for beginners and those progressing in their practice," qualified Pilates instructor Eloise Skinner says.
"It encompasses both traditional sequences and more tailored classes with ‘Pilates for flexibility’ included."
4. Beginner Pilates for strength 28-day challenge by Rachel’s Fit Pilates
Length: 28 days
Duration: 10-28 minutes
Certified Pilates instructor Rachel of Rachel’s Fit Pilates has compiled a 28-day challenge designed to boost strength.
"I think these workouts are an excellent option for beginners who want to develop strength, improve flexibility, and develop a consistent program," Victoria Repa, certified Pilates instructor, health coach, and CEO and founder of BetterMe tells Fit&Well.
"The challenge format is very motivating and a great way to get started. The videos offer clear instructions, modifications, and progressive difficulty.
"All of these challenges can be done at any time, with only 10–28 minutes a day, in a place convenient for you, without equipment or with a mat and a wall.”
