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 Duration
6 weeks
Workout Frequency
3 to 5 days a week
One session Duration
15-30 minutes
Workout Goal
Improve strength, core stability, flexibility, muscle control, posture, and breathing
Target Gender
Male and Female
Workout Level
Beginner 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
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
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
