Mat Pilates for Beginners: Full Travel-Friendly Routine You Can Do Anywhere
Here is a great Mat Pilates Class. You may be a beginner, or have experience, you may need a class to do at home, or while you travel. This is a fun class to use again and again.
Looking for a simple, no-equipment workout you can do anywhere? This Mat Pilates class is perfect!
You can print it out or take a screenshot for easy access. No mat? No problem! If you’re on carpet or flooring, just place a towel down for extra comfort.
You can do this anywhere, no excuses.
Doing this will help you feel good and strong.
CLICK HERE TO PRINT a clear version.
Here are the exercises:
Do each exercise 8x’s unless noted.
1. Lie down, raise legs to 90°/ceiling
Lift your legs straight up toward the ceiling, hold behind your hamstrings or hug your knees to your chest. Breathe deeply and feel your spine lengthen on the mat.
2. Bridge (1)
Press your feet into the floor, roll your hips up one vertebra at a time. Lower down slowly for the articulated bridge. Try a flat-back bridge, tap your booty to the mat, lift halfway, add tiny 1″ pulses, or march your legs while keeping your hips stable.
3. Bridge (2)
Lift one leg to 90°, draw small circles, then reach that foot up like you’re poking a hole in the ceiling. Switch legs.
4. Bird Dog (all 4’s)
Start on hands and knees, extend opposite arm and leg. Lift your leg to hip height and pulse, then try donkey kicks and fire hydrants for glute activation.
5. Dead Bug
Lie on your back with legs in tabletop. Extend opposite arm and leg while keeping your abs pulled in and your back flat on the mat.
6. Lie on back, legs in TT
Extend one leg while keeping the other bent. You can lift your chin over your chest for a crunch or keep your head down if preferred.
7. Extend both legs to 45°
Lift and lower your legs together, then do small circles, open and close about 18″, then scissor your legs in a “sue sue” motion for core control.
8. Sit tall with legs at a wide V
Stretch toward one foot, then the other. Keep your spine long and your chest open.
9. Lie down for Roll Ups
Reach fingertips to the ceiling with knees bent, roll up slowly, then roll back down with control. Try roll ups with long legs to challenge your core.
10. 3 sets of Squats (10 each)
Feet hip-width apart, lower into a squat. If needed, hold a chair or sink for balance.
11. Plank
Hold a static plank position. Add knee taps, raise one leg to hip height, do toe taps, or try mountain climbers for intensity.
12. Arms with towel
Hold a hand towel like a band, sit or stand, gently pull the towel outward about 1″.
13. Arms over head
Pull the towel slightly apart, bend your elbows bringing arms behind your head for skull crushers, then extend again while keeping tension on the towel.
14. Hold towel at chest level
Arms long in front of your chest, pull the towel outward, engage your shoulders and upper back.
15. Raise arms overhead hold a hand towel
Keep hands shoulder distance apart, side bend to each side to stretch through the ribs and obliques.
16. Side lying
Bend and extend your top leg from tabletop to 45°, do clams, then both legs long — lift/lower and add tiny circles for hip strength.
17. Lie on mat, hands behind ears
Elbows wide, do cross crunches — reach opposite elbow to opposite knee, alternating sides.
18. Cat/Cow
On all fours, arch your spine up (cat) and then dip it down (cow), moving with your breath.
19. Swan + Swimmers
Lie on your belly, palms under shoulders. Lift your chest for Swan, then lift opposite arm and leg to “swim,” alternating sides.
20. Child’s Pose + Down Dog
Knees wide, push your hips back to heels for Child’s Pose. Move into Down Dog, pedal your legs, biceps by ears, hips lifting up.
21. Mermaid Stretch
Sit with legs in a Z pattern, reach one arm overhead and side bend. Add windmill arms to open your shoulders and stretch your sides.
22. Standing Forward Fold + Roll Up
Stand with feet wider than shoulder-width, reach arms up, dive forward, and let your head hang. Shake your head yes/no to release tension. Roll up slowly, restacking your spine one vertebra at a time. Roll shoulders up and back to finish.
My Favorite Pilates Items:
- Leggings
- Sports Bras
- Magic Circle
- Ball
- Yoga Mat
- Foam Roller
- pilates socks
- Water Bottle with handle
- Trigger Point Ball
- fun pilates sweatshirt
Have any questions for me? Leave a comment.
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Thank you for reading, and I hope these tips and tricks make things easier for you!