6 Week Pilates Workout Plan with Free PDF

Many people go to Pilates classes or work with a trainer, but if you haven’t got the time for it, you can download a pilates workout plan pdf to use offline at home. I’ve shared an ultimate 6 week pilates workout routine for beginners and intermediates who wants to integrate pilates into their lifestyle.

This pilates workout program will help you bolster your core, improve your posture, relieve stress, increase flexibility, and reduce pain. It is designed to help you move more efficiently through the day by improving your balance, coordination, and strength.

Here’s the summary of 6 week pilates mat workout routine at home.

Program Duration6 weeks
Workout Frequency3 to 5 days a week
One session Duration15-30 minutes
Workout GoalImprove strength, core stability, flexibility, muscle control, posture, and breathing
Target GenderMale and Female
Workout LevelBeginner to Intermediate

The routine will start with basic exercises, such as pelvic tilt, standing roll-down, the hundred, and planks, and lasts for 15 minutes for the first couple of weeks. As you progress, you’ll do some challenging exercises as well as increase the workout duration.

I’ve included myriad exercises in this program so you won’t get bored by doing the same exercises again and again. You can also customize this routine based on your preferences.

Note: You can perform exercises based on time or reps, whichever suits you the most.

6 Week Pilates Workout Plan at Home

Pilates Mat Workout
  • Week 1 and 2: Three days a week, 15-20 minutes every day
  • Week 3 and 4: Four days a week, 20-30 minutes every day
  • Week 5 and 6: Five days a week, 20-30 minutes every day

Week 1

  • Duration: 15-20 minutes
  • Number of rounds: Two-Three

Monday

ExerciseReps/Time
Pelvic Tilt10 reps
Boomerang10 reps
Spine Twist10 reps
High Plank30 seconds
Mermaid5 reps/side
Cobra Strech20 seconds
Cat Strech20 seconds
Roll up8 reps

Wednesday

ExerciseReps/Time
Standing roll-down5 reps
Thigh Stretch5 reps
Dynamic Core Plank30 seconds
Kneeling Sidekick10 reps/side
Double-leg Stretch10 reps
Alternate Scissors15 reps/side
Superman Pull10 reps
Alternate Leg Stretch10 reps/side

Friday

ExerciseReps/Time
Roll Over5 reps
Alternate Toe tap10 reps/side
Spine Stretch10 reps
Torso Curl10 reps
Lying T Raises10 reps
Side Lying Single Leg Lift10 reps
One Leg Circle10 reps/side
Clam10 reps

Week 2

  • Duration: 20-30 minutes
  • Number of rounds: Two to three

Monday

ExerciseReps/Time
Squat15 reps
The Double Leg Stretch10 reps
Open Leg Rocker10 reps
Mat Saw10 reps
Kneeling Pushup15 reps
Kneeling Side Plank Hip Raise20 seconds
Half Roll Back10 reps
One Leg Kick10 reps/side

Wednesday

ExerciseReps/Time
Standing roll-down6 reps
Jack Knife6 reps
Neck Pull6 reps
The Bicycle10 reps
Double Leg Kick30 seconds
Scissors10 reps
Side Kick6 reps/side
Teaser6 reps

Friday

ExerciseReps/Time
Kneeling Side Kick10 reps/side
Swimming30 seconds
Leg Pull Front30 seconds
Leg Pull Back30 seconds
Side Bend30 seconds
Boomerang30 seconds
Hip Twist30 seconds
Seal30 seconds

Week 3

  • Duration: 20-30 minutes
  • Number of rounds: Three to Four

Monday

ExerciseReps/Time
Crab30 seconds
Rocking30 seconds
Control Balance30 seconds
Pilates Push-Up10 reps
Side Lying Double Leg Lift30 seconds
Thigh Stretch10 reps
Roll Over6 reps
Torso Curl10 reps

Tuesday

ExerciseReps/Time
Standing roll-down5 reps
Boomerang30 seconds
Roll Over30 seconds
Kneeling Sidekick10 reps/side
Double-leg Stretch10 reps
Jack Knife8 reps
Swimming10 reps
Mat Saw10 reps

Thursday

ExerciseReps/Time
Push up Plus5 reps
Locust Pose30 seconds
Dead Bug Hold15-20 sec
Glute Bridge10 reps/side
Bird Dog Plank10 reps
Alternate Scissors15 reps/side
Superman Pull10 reps
Alternate Leg Stretch10 reps/side

Friday

ExerciseReps/Time
Roll Over5 reps
V-up Hold10 reps/side
Spine Stretch10 reps
Lying Y Raise10 reps
Torso Curl10 reps
Lying T Raises10 reps
Side Lying Leg Lift10 reps
One Leg Circle10 reps/side
Clam10 reps

Week 4

Monday

ExerciseReps/Time
Double Leg Stretch10 reps
Open Leg Rocker10 reps
Mat Saw10 reps
Hundred15 reps
Spine Twist20 seconds
Half Roll Back10 reps
Jackknife8 reps
Mermaid5 reps/side
One Leg Kick10 reps/side

Tuesday

ExerciseReps/Time
Standing roll-down6 reps
Jack Knife6 reps
Neck Pull6 reps
Seated Forward Fold15 seconds
The Bicycle10 reps
Double Leg Kick20 seconds
Scissors10 reps
Spine Extension20 seconds
Side Kick6 reps/side
Teaser6 reps

Thursday

ExerciseReps/Time
Kneeling Side Kick10 reps/side
Swimming30 seconds
Leg Pull Front30 seconds
Leg Pull Back30 seconds
Shoulder Bridge10 reps
Side Bend30 seconds
Boomerang30 seconds
Hip Twist30 seconds
Standard Pushup10 reps
Seal30 seconds

Friday

ExerciseReps/Time
Crab30 seconds
Rocking30 seconds
Control Balance30 seconds
Open Leg Rocker10 reps
Pilates Push-Up10 reps
Side Lying Double Leg Lift30 seconds
Half Roll Back10 reps
Thigh Stretch10 reps
Roll Over6 reps
Torso Curl10 reps

Week 5

  • Duration: 20-30 minutes
  • Number of rounds: Three to Four

Monday

ExerciseReps/Time
Standing roll-down5 reps
Boomerang30 seconds
Roll Over30 seconds
Kneeling Sidekick10 reps/side
Seated Roll Forward20 seconds
Double-leg Stretch10 reps
Jack Knife15 reps/side
One-Leg Circle10 reps/side
Swimming10 reps
Mat Saw10 reps

Tuesday

ExerciseReps/Time
Push up Plus5 reps
Locust Pose30 seconds
Dead Bug Hold15-20 sec
Glute Bridge10 reps/side
Bird Dog Plank10 reps
Rollover15 reps/side
Superman Pull10 reps
Alternate Leg Stretch10 reps/side
Open Leg Rocker10 reps

Wednesday

ExerciseReps/Time
Standing roll-down5 reps
Seated Roll Forward10 reps/side
Spine Stretch10 reps
Lying Y Raise10 reps
Torso Curl10 reps
Lying T Raises10 reps
Saw10 reps
One Leg Circle10 reps/side
Swan Dive30 seconds
Clam10 reps

Friday

ExerciseReps/Time
Double Leg Stretch10 reps
Open Leg Rocker10 reps
Mat Saw10 reps
Hundred15 reps
Spine Twist20 seconds
Half Roll Back10 reps
Mermaid5 reps/side
One Leg Kick10 reps/side
Scissors20 seconds
Pushup Jack10 reps

Saturday

ExerciseReps/Time
Standing roll-down6 reps
Jack Knife6 reps
Swimming20 seconds
Seated Forward Fold15 seconds
The Bicycle10 reps
Double Leg Kick20 seconds
Scissors10 reps
Spine Extension20 seconds
Side Kick6 reps/side
Teaser6 reps
Leg Pull Front20 seconds

Week 6

  • Duration: 20-30 minutes
  • Number of rounds: Three to Four

Monday

ExerciseReps/Time
Kneeling Side Kick10 reps/side
Swimming30 seconds
Leg Pull Front30 seconds
Corkscrew8-10 reps
Leg Pull Back30 seconds
Shoulder Bridge10 reps
Side Bend30 seconds
Rocking20 seconds
Boomerang30 seconds
Hip Twist30 seconds
Standard Pushup10 reps

Tuesday

ExerciseReps/Time
Crab30 seconds
Seal30 seconds
Control Balance30 seconds
Open Leg Rocker10 reps
Mermaid5 reps/side
Pilates Push-Up10 reps
Side Lying Double Leg Lift30 seconds
Half Roll Back10 reps
Thigh Stretch10 reps
Roll Over6 reps
Torso Curl10 reps

Wednesday

ExerciseReps/Time
Standing roll-down6-8 reps
Double Leg Stretch10 reps
Open Leg Rocker10 reps
Mat Saw10 reps
Hundred15 reps
Spine Twist20 seconds
Half Roll Back10 reps
Jackknife8 reps
Corkscrew8-10 reps
One Leg Kick10 reps/side

Friday

ExerciseReps/Time
Roll Over5 reps
V-up Hold10 reps/side
Spine Stretch10 reps
Superman Pull10 reps
Torso Curl10 reps
Cobra Strech20 seconds
Side Plank Hip Raise15-sec/side
One Leg Circle10 reps/side
Open Leg Rocker10 reps
Clam10 reps

Saturday

ExerciseReps/Time
Push up Plus5 reps
Locust Pose30 seconds
Dead Bug Hold15-20 sec
Shoulder Bridge10 reps/side
Bird Dog Plank10 reps
Pelvic Tilt10 reps
Rollover15 reps/side
Boomerang10 reps
Alternate Leg Stretch10 reps/side
Spine Twist10 reps

Pilates Workout Plan PDF


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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.