Mat Pilates Workout

Feb 26, 2024 | Workouts

Elite Personal Trainer and Pilates Reformer Instructor Jan Green in a pilates pose

Designed by Elite Personal Trainer & Pilates Reformer Instructor, Jan Green

In today’s fast-paced world, finding the time and space for a consistent workout routine can be challenging. However, with Pilates mat workouts, staying fit and healthy has never been more convenient. The beauty of Pilates lies in its simplicity and accessibility—all you need is a mat, and you’re ready to go.

But don’t let its minimalistic approach fool you; Pilates mat workouts offer a plethora of benefits that can transform your body and mind. By focusing on core strength, flexibility, and body awareness, Pilates helps improve posture, prevent injuries, and enhance overall physical performance.

What’s more, Pilates is suitable for individuals of all fitness levels, from beginners to seasoned athletes. With a wide range of exercises and modifications available, you can tailor your workout to suit your needs and goals, making progress at your own pace.

Beyond its physical benefits, Pilates also promotes mental well-being. Through mindful movement and controlled breathing, practitioners experience reduced stress, increased relaxation, and improved focus—a much-needed respite from the chaos of everyday life.

So, whether you’re at home, in a hotel room, or even in the park, grab your mat and experience the incredible benefits of Pilates wherever you are. With just a little space and a lot of determination, you can embark on a journey to a healthier, happier you.

The Workout

This workout moves the spine in all planes of motion. Only a mat is needed. Complete one set (or more) of each exercise with a flowing transition between exercises.

Half Roll Back x 8 reps
Rolling Like a Ball x 8 reps
Single Leg Stretch x 20 reps total, alternating legs
Obliques x 20 reps total, alternating legs
Shoulder Bridge x 3 reps on one leg then switch to the other leg
Breaststroke x 8 reps
Slow Swimming x 10 reps total, alternating
Slow Rock Swan Dive x 8 reps

Leg Lift Series

Complete all reps on one side then switch to the other side.

Top Leg Lift x 10 reps
Both Legs Together x 10 reps
Legs with Lateral Flexion x 10 reps
Side Bend x 5 reps per side

Bonus/Advanced Moves

Teaser Series

Legs Diagonal x 5 reps
Legs Lower/Lift x 5 reps
Legs Down x 5 reps

Swan Dive x 2 sets of 3 rocks
Push-Up Arabesque x 2 sets of 3 push-ups per side
Side Kick Kneeling x 10 reps per side
Control Balance x 3 sets of 6 alternating scissors


Meet Elite Personal Trainer, Jan Green

Jan is passionate about helping others thrive. She’s dedicated to teaching that health, joy, and quality of life are inextricably connected. A true science geek who is unabashedly authentic, Jan’s a spunky mix of fact and fun. She delights in helping others connect with their body, discover how it moves, and find joy in being active. In teaching and training, Jan emphasizes muscular balance, stability and mobility, posture, core strength, and functional movement while making it exciting.

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