Pilates is a low-impact workout that focuses on the core and can help improve flexibility, mobility, and muscle endurance. It’s also the workout style that is growing the fastest right now. Pilates can improve your strength and endurance by working deep stabilizing muscles that are often not used enough in regular workouts. The Journal of the American Aging Association also published a study that found that 12 weeks of mat pilates made post-menopausal women’s abs, arms, and legs stronger. A meta-analysis from 2021 found that pilates is better at relieving low-back pain than other types of exercise that focus on one thing at a time, like general strengthening and aerobics. And lifting with less pain is better for your health and happiness.
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This 30-minute workout combines Pilates with strength training. Tara Bethune, CPT, a Nike trainer known for her modern and athletic approach to Pilates, says, “Welcome to your Pilates moment.” You can expect to do some classic pilates moves, like the Hundred, as well as some new ones. You’ll do a warm-up, a lower-body and obliques series, an upper-body flow, and then a core finisher in true Pilates style in just 30 minutes (yes, it’s even faster than a session at your local studio). Coach Tara’s workout is meant to get all of your muscles moving and working hard, whether you’re a Pilates fan or just starting out.
Watch now
Pilates for your whole body Play videoVideo poster Back to the Playlist Play, Playlist Forward, and Mute Closed Captions Go Fullscreen Unmute UNMUTE Time: 30 minutes | Equipment: Mat and light weights | Good for: Whole body
There are five blocks in this 30-minute routine, and each one lasts between five and eight minutes.
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Get to know your trainer
Tara Bethune is a bikini competitor, Nike trainer, and pilates teacher. You can find her coaching at Soto Method, Fuze House, and Vaura Pilates in New York City.
Workout Breakdown
Coach Tara will start by warming up and activating your core with exercises like plank walkouts and dead bugs. Next, you’ll work on your lower body and obliques, starting with the left side and then moving to the right. Some of the exercises you’ll do are single-leg glute bridges and lateral lunges.
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Coach Tara works your upper body with moves like triceps kickbacks and Pilates push-ups. You’re almost done! It’s time to finish up with a core finisher and a set of five Pilates moves. (Do you feel like you’re going to cry yet?)
Get your light weights (Coach Marcus chose five pounds), a mat, and get ready to feel the burn right away.
