Core strength, posture and mobility at home with mat pilates principles: a controlled, flowing, joint-friendly routine. Focus on your breath, take your time with each movement, and repeat this program every week.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Core Foundations
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pelvic Tilt | 2×10 | 30 sec |
| Dead Bug | 3×10 | 30 sec |
| Bridge March | 3×10 | 30 sec |
| Alternate Toe Tap Leg Lift | 2×10 | 30 sec |
| Hollow Body Tuck | 2×15 sec | 30 sec |
| Bird Dog Male | 2×10 | 30 sec |
Day 2 — Rest Day
Rest day — recover and get ready for the next session.
Day 3 — Lower Body Flow
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Half Seated Leg Circle | 2×10 | 30 sec |
| Side Lying Leg Circle | 2×10 | 30 sec |
| Side Lying Clam And Kick | 2×12 | 30 sec |
| Single Straight Leg Glute Bridge Hold | 2×15 sec | 30 sec |
| Side Lying Hip Adduction | 2×12 | 30 sec |
| Standing Lateral Leg Circle With A Chair | 2×10 | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Core & Balance
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Seated Leaning Back Hundreds On Chair | 2×20 | 30 sec |
| Bicycle Crunch | 2×12 | 30 sec |
| Lying Vertical Scissors On Floor | 2×10 | 30 sec |
| Side Plank | 2×15 sec | 30 sec |
| Superman | 2×10 | 30 sec |
| Sitting Swimming Knee Raise On A Chair | 2×10 | 30 sec |
Day 6 — Stretch & Mobility
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kneeling Hip Flexor Frontal | 2×20 sec | 30 sec |
| Kneeling T Spine Mobility | 2×8 | 30 sec |
| Arm Circles | 2×10 | 30 sec |
| Ankle Circles | 2×10 | 30 sec |
| Serratus Wall Slide | 2×8 | 30 sec |
| Seated Flexion And Extension Neck | 2×8 | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Home Pilates Routine is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.