From “20 MIN EXPRESS PILATES WORKOUT || Beginner to Moderate Pilates (No Equipment)” by Move With Nicole
20-Minute Express Pilates Workout, No Equipment
Twenty minutes, one mat, and a full Pilates flow.
Key points
- The class needs no equipment, only your body and a mat, and the instructor rates it beginner to moderate. 0:05
- Every movement is paired with the breath, usually inhaling to lower or extend and exhaling to lift, curl or twist. 1:53
- The core stays engaged throughout by drawing the navel toward the spine and keeping a neutral, straight spine. 2:08
- During the side clams, keep the hips stacked and avoid rocking the top hip backwards, since the instructor says rocking takes the work away from the outer glute. 6:40
- Each exercise has an easier and harder version: knees down or lifted in push-ups and shoulder taps, and going only as low as you can comfortably manage. 18:51
What you need
- Yoga mat — One mat is enough; no other equipment is needed.
Steps
- 1. Start in child's pose: Open the knees, bring feet together, extend the arms and rest the forehead on the mat. 0:20
- 2. Hip circles on hands and knees: Squeeze the heel to the glute, then circle the knee open and back. 2:20
- 3. Leg lifts on forearms: Lower onto forearms, extend one leg back and tap the knee behind the other, keeping the spine long. 2:54
- 4. Clams and kick-outs: Lie on the side with knees bent 45 degrees, open the top knee, then extend the leg out and back. 6:56
- 5. Tricep push-ups: Bend the elbows, press up, and choose knees down or plank with the legs extended. 18:26
Look closer
- Yoga mat with guide lines — A dark mat with blue alignment lines and a patterned centre marks where the body is placed.
- Extended leg pulse — The woman lifts a straight leg with a flexed foot to pulse the glute.
- Side-lying position — The body lies on the right side with the head propped on the hand, legs stacked for the clam series.
- Push-up plank — Hands are under the shoulders and legs extended, showing the plank used in the tricep push-up.
- Seated cross-legged pose — Seated upright with hands on the mat for the final stretches.