Starting pilates on a mat

Beginner 4 weeks 3x/week
article rating 4.4/5 837

Here is a month-long programme with 3 workouts per week.

Each workout starts with breathing exercises, one of the fundamentals of pilates.

During week 1: Discover Pilates fundamentals with 6 exercises. The Pilates method is taught throughout the entire programme, this makes correct technique feel natural.

During week 2, the exercises are the same as week 1.Variations are offered.The goal is toget a real feel for the movements.

During week 3: New exercises are added to change up the workouts and encourage progress.

Week 4 is a good blend of weeks 2 and 3 with additional options.

You need to have Decathlon Coach application to launch this program !

Week 1 - Discover Pilates

In the first week, we will learn 6 beginner Pilates exercises. Each workout will be made up of 6 movements. We will learn the fundamentals of Pilates so as to gently begin this method.

  • 01. Breathing and engaging muscles
  • 02. Accuracy and flow
  • 03. Concentration and control

Week 2 - Discover the 6 tenets of Pilates

In the second week, we will learn 6 beginner Pilates exercises.
Each workout will be made up of 6 movements. We will learn the fundamentals of Pilates so as to gently begin this method.

  • 04. Concentration and muscle engagement
  • 05. Breathing and flow
  • 06. Accuracy and flow

Week 3 - We will continue discovering fundamental Pilates exercises

The third week will offer new exercises for beginning Pilates. Each workout will be made up of 6 movements. We will learn the basic principles of Pilates so as to gently begin this method.

  • 07. Accuracy and control
  • 08. Breathing and concentration
  • 09. Engagement and flow

Week 4 - We will dive deeper into basic Pilates exercises

The fourth week will include exercises from week 3 with a level 2 (intermediate) difficulty. If the exercises are too hard or cause any pain or discomfort, switch to level 1 exercises.

  • 10. Accuracy and control
  • 11. Breathing and concentration
  • 12. Engagement and flow

Coach advice

"I recommend wearing a comfortable outfit and socks or going barefoot to prevent your feet from slipping and enjoy full range of motion.Find a peaceful spot for your mat to have comfortable, zen Pilates workouts."
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