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The 20 Minute Pilates Workout For Anyone

Just 20 Minutes To A Total Body Workout!

Are you just getting started with Pilates? Or are you looking for a quick and easy way to give yourself a total body workout in less than 30 minutes? All you need is a mat or some other soft surface, and this article!

Mat Pilates is a low impact but high strength workout which can help ease lower back pain, improve flexibility, and even reduce stress level. Since you are using your own bodyweight to strengthen your muscles and joints, Mat Pilates is more effective then using a reformer according to Taylor Philips, a senior Pilates instructor at Equinox.

In this article, Taylor demonstrates a 20-minute Pilates mat full body workout. These exercises are a cross-section of original mat exercises that have been around for decades!

Whether you’re new or an experienced Pilates pro, you can follow along.

For a more intense workout, do multiple sets of this routine.

Give it a Try and share your experiences with us!


Standing Roll-Down

5 reps

Stand with feet parallel, hip-distance apart. Inhale, then exhale while extending arms up and reaching through upper back. Inhale, then exhale and slowly roll down toward the floor one vertebrae at a time. Sit back as if sitting in a chair before reaching up and lifting heels. Return to standing.


Thigh Stretch

10 reps

Kneel on the floor with knees directly under hips, feet touching. Hinge upper body back about 45 degrees, engaging abs, glutes, and feet while maintaining a straight line from head to knees. Return to the starting position. For more challenge, sustain the hinge position and lower and lift your arms 10 times.


Double-Leg Stretch

10 to 15 reps

Lie faceup. Curl up to raise shoulders slightly and engage abdominals to support lower back. Extend arms by ears and raise legs to a 45-degree angle from the floor. Circle arms around and hug knees into chest. To modify, keep legs at a 90-degree angle and rest head. For more challenge, add leg beats, scissoring legs on top of each other for 5 beats with each extension.

Click here for the more exercises

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