Many people go to Pilates classes or work with a trainer, but if you don’t have the time, you can download a Pilates workout plan PDF to train at home.
I’ve designed an ultimate six-week Pilates workout routine for beginners and intermediates who want to build a strong, flexible, and functional body.
I’ll also share a Free printable PDF at the bottom, which you can download if you find it helpful.
About This Pilates Workout Plan
| Program Duration | 6 Weeks |
| Workout Frequency | 3 to 5 days a week |
| One session Duration | 15-30 minutes |
| Workout Goal | Improve Shape and Fitness |
| Target Gender | Male and Female |
| Experience Require | Beginner to Intermediate |
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.
The routine starts 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 and increase the duration of the workout.
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.
The Ultimate 6 Week Pilates Workout Routine
- 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
| Exercise | Reps/Time |
|---|---|
| Pelvic Tilt | 10 reps |
| Boomerang | 10 reps |
| Spine Twist | 10 reps |
| High Plank | 30 seconds |
| Mermaid | 5 reps/side |
| Cobra Strech | 20 seconds |
| Cat Strech | 20 seconds |
| Roll up | 8 reps |
Wednesday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 5 reps |
| Thigh Stretch | 5 reps |
| Dynamic Core Plank | 30 seconds |
| Kneeling Sidekick | 10 reps/side |
| Double-leg Stretch | 10 reps |
| Alternate Scissors | 15 reps/side |
| Superman Pull | 10 reps |
| Alternate Leg Stretch | 10 reps/side |
Friday
| Exercise | Reps/Time |
|---|---|
| Roll Over | 5 reps |
| Alternate Toe tap | 10 reps/side |
| Spine Stretch | 10 reps |
| Torso Curl | 10 reps |
| Lying T Raises | 10 reps |
| Side Lying Single Leg Lift | 10 reps |
| One Leg Circle | 10 reps/side |
| Clam | 10 reps |
Week 2
- Duration: 20-30 minutes
- Number of rounds: Two to three
Monday
| Exercise | Reps/Time |
|---|---|
| Squat | 15 reps |
| The Double Leg Stretch | 10 reps |
| Open Leg Rocker | 10 reps |
| Mat Saw | 10 reps |
| Kneeling Pushup | 15 reps |
| Kneeling Side Plank Hip Raise | 20 seconds |
| Half Roll Back | 10 reps |
| One Leg Kick | 10 reps/side |
Wednesday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 6 reps |
| Jack Knife | 6 reps |
| Neck Pull | 6 reps |
| The Bicycle | 10 reps |
| Double Leg Kick | 30 seconds |
| Scissors | 10 reps |
| Side Kick | 6 reps/side |
| Teaser | 6 reps |
Friday
| Exercise | Reps/Time |
|---|---|
| Kneeling Side Kick | 10 reps/side |
| Swimming | 30 seconds |
| Leg Pull Front | 30 seconds |
| Leg Pull Back | 30 seconds |
| Side Bend | 30 seconds |
| Boomerang | 30 seconds |
| Hip Twist | 30 seconds |
| Seal | 30 seconds |
Week 3
- Duration: 20-30 minutes
- Number of rounds: Three to Four
Monday
| Exercise | Reps/Time |
|---|---|
| Crab | 30 seconds |
| Rocking | 30 seconds |
| Control Balance | 30 seconds |
| Pilates Push-Up | 10 reps |
| Side Lying Double Leg Lift | 30 seconds |
| Thigh Stretch | 10 reps |
| Roll Over | 6 reps |
| Torso Curl | 10 reps |
Tuesday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 5 reps |
| Boomerang | 30 seconds |
| Roll Over | 30 seconds |
| Kneeling Sidekick | 10 reps/side |
| Double-leg Stretch | 10 reps |
| Jack Knife | 8 reps |
| Swimming | 10 reps |
| Mat Saw | 10 reps |
Thursday
| Exercise | Reps/Time |
|---|---|
| Push up Plus | 5 reps |
| Locust Pose | 30 seconds |
| Dead Bug Hold | 15-20 sec |
| Glute Bridge | 10 reps/side |
| Bird Dog Plank | 10 reps |
| Alternate Scissors | 15 reps/side |
| Superman Pull | 10 reps |
| Alternate Leg Stretch | 10 reps/side |
Friday
| Exercise | Reps/Time |
|---|---|
| Roll Over | 5 reps |
| V-up Hold | 10 reps/side |
| Spine Stretch | 10 reps |
| Lying Y Raise | 10 reps |
| Torso Curl | 10 reps |
| Lying T Raises | 10 reps |
| Side Lying Leg Lift | 10 reps |
| One Leg Circle | 10 reps/side |
| Clam | 10 reps |
Week 4
Monday
| Exercise | Reps/Time |
|---|---|
| Double Leg Stretch | 10 reps |
| Open Leg Rocker | 10 reps |
| Mat Saw | 10 reps |
| Hundred | 15 reps |
| Spine Twist | 20 seconds |
| Half Roll Back | 10 reps |
| Jackknife | 8 reps |
| Mermaid | 5 reps/side |
| One Leg Kick | 10 reps/side |
Tuesday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 6 reps |
| Jack Knife | 6 reps |
| Neck Pull | 6 reps |
| Seated Forward Fold | 15 seconds |
| The Bicycle | 10 reps |
| Double Leg Kick | 20 seconds |
| Scissors | 10 reps |
| Spine Extension | 20 seconds |
| Side Kick | 6 reps/side |
| Teaser | 6 reps |
Thursday
| Exercise | Reps/Time |
|---|---|
| Kneeling Side Kick | 10 reps/side |
| Swimming | 30 seconds |
| Leg Pull Front | 30 seconds |
| Leg Pull Back | 30 seconds |
| Shoulder Bridge | 10 reps |
| Side Bend | 30 seconds |
| Boomerang | 30 seconds |
| Hip Twist | 30 seconds |
| Standard Pushup | 10 reps |
| Seal | 30 seconds |
Friday
| Exercise | Reps/Time |
|---|---|
| Crab | 30 seconds |
| Rocking | 30 seconds |
| Control Balance | 30 seconds |
| Open Leg Rocker | 10 reps |
| Pilates Push-Up | 10 reps |
| Side Lying Double Leg Lift | 30 seconds |
| Half Roll Back | 10 reps |
| Thigh Stretch | 10 reps |
| Roll Over | 6 reps |
| Torso Curl | 10 reps |
Week 5
- Duration: 20-30 minutes
- Number of rounds: Three to Four
Monday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 5 reps |
| Boomerang | 30 seconds |
| Roll Over | 30 seconds |
| Kneeling Sidekick | 10 reps/side |
| Seated Roll Forward | 20 seconds |
| Double-leg Stretch | 10 reps |
| Jack Knife | 15 reps/side |
| One-Leg Circle | 10 reps/side |
| Swimming | 10 reps |
| Mat Saw | 10 reps |
Tuesday
| Exercise | Reps/Time |
|---|---|
| Push up Plus | 5 reps |
| Locust Pose | 30 seconds |
| Dead Bug Hold | 15-20 sec |
| Glute Bridge | 10 reps/side |
| Bird Dog Plank | 10 reps |
| Rollover | 15 reps/side |
| Superman Pull | 10 reps |
| Alternate Leg Stretch | 10 reps/side |
| Open Leg Rocker | 10 reps |
Wednesday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 5 reps |
| Seated Roll Forward | 10 reps/side |
| Spine Stretch | 10 reps |
| Lying Y Raise | 10 reps |
| Torso Curl | 10 reps |
| Lying T Raises | 10 reps |
| Saw | 10 reps |
| One Leg Circle | 10 reps/side |
| Swan Dive | 30 seconds |
| Clam | 10 reps |
Friday
| Exercise | Reps/Time |
|---|---|
| Double Leg Stretch | 10 reps |
| Open Leg Rocker | 10 reps |
| Mat Saw | 10 reps |
| Hundred | 15 reps |
| Spine Twist | 20 seconds |
| Half Roll Back | 10 reps |
| Mermaid | 5 reps/side |
| One Leg Kick | 10 reps/side |
| Scissors | 20 seconds |
| Pushup Jack | 10 reps |
Saturday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 6 reps |
| Jack Knife | 6 reps |
| Swimming | 20 seconds |
| Seated Forward Fold | 15 seconds |
| The Bicycle | 10 reps |
| Double Leg Kick | 20 seconds |
| Scissors | 10 reps |
| Spine Extension | 20 seconds |
| Side Kick | 6 reps/side |
| Teaser | 6 reps |
| Leg Pull Front | 20 seconds |
Week 6
- Duration: 20-30 minutes
- Number of rounds: Three to Four
Monday
| Exercise | Reps/Time |
|---|---|
| Kneeling Side Kick | 10 reps/side |
| Swimming | 30 seconds |
| Leg Pull Front | 30 seconds |
| Corkscrew | 8-10 reps |
| Leg Pull Back | 30 seconds |
| Shoulder Bridge | 10 reps |
| Side Bend | 30 seconds |
| Rocking | 20 seconds |
| Boomerang | 30 seconds |
| Hip Twist | 30 seconds |
| Standard Pushup | 10 reps |
Tuesday
| Exercise | Reps/Time |
|---|---|
| Crab | 30 seconds |
| Seal | 30 seconds |
| Control Balance | 30 seconds |
| Open Leg Rocker | 10 reps |
| Mermaid | 5 reps/side |
| Pilates Push-Up | 10 reps |
| Side Lying Double Leg Lift | 30 seconds |
| Half Roll Back | 10 reps |
| Thigh Stretch | 10 reps |
| Roll Over | 6 reps |
| Torso Curl | 10 reps |
Wednesday
| Exercise | Reps/Time |
|---|---|
| Standing roll-down | 6-8 reps |
| Double Leg Stretch | 10 reps |
| Open Leg Rocker | 10 reps |
| Mat Saw | 10 reps |
| Hundred | 15 reps |
| Spine Twist | 20 seconds |
| Half Roll Back | 10 reps |
| Jackknife | 8 reps |
| Corkscrew | 8-10 reps |
| One Leg Kick | 10 reps/side |
Friday
| Exercise | Reps/Time |
|---|---|
| Roll Over | 5 reps |
| V-up Hold | 10 reps/side |
| Spine Stretch | 10 reps |
| Superman Pull | 10 reps |
| Torso Curl | 10 reps |
| Cobra Strech | 20 seconds |
| Side Plank Hip Raise | 15-sec/side |
| One Leg Circle | 10 reps/side |
| Open Leg Rocker | 10 reps |
| Clam | 10 reps |
Saturday
| Exercise | Reps/Time |
|---|---|
| Push up Plus | 5 reps |
| Locust Pose | 30 seconds |
| Dead Bug Hold | 15-20 sec |
| Shoulder Bridge | 10 reps/side |
| Bird Dog Plank | 10 reps |
| Pelvic Tilt | 10 reps |
| Rollover | 15 reps/side |
| Boomerang | 10 reps |
| Alternate Leg Stretch | 10 reps/side |
| Spine Twist | 10 reps |
