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25 Minute FULL BODY Mat Pilates Workout for Beginners (No-Equipment At-Home Pilates)

Guide yourself through a full-body 25-minute Pilates Mat workout using the exercises listed below. These are beginner-friendly movements. Click the exercise name to view a detailed explanation and free video tutorial for each exercise!

  • Author: Lesley Logan
  • June 25, 2023
Home  »  Blog   »   25 Minute FULL BODY Mat Pilates Workout for Beginners (No-Equipment At-Home Pilates)
25 min full body pilates online pilates classes
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25 min full body pilates online pilates classes

Guide yourself through a full-body 25-minute Pilates Mat workout using the exercises listed below. These are beginner-friendly movements. Click the exercise name to view a detailed explanation and free video tutorial for each exercise!

Follow this exercise list:

    By Lesley Logan

    Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

    Disclaimer: Some of the links in this article are “affiliate links”, a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.

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    Swan & Swimming on the mat - online Pilates classes

    SUCH A TEASE

    ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

    Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

    On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
    No props on the Reformer.

    See you in class,

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    UP, UP, & AWAY

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    We are all going to feel like Super Humans after this month!!

    Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

    This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

    We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

    Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

    xx-LL

    WE GOT THE BEAT

    Online Mat & Reformer Pilates Class Descriptions:

    Alright loves, while we don't often talk about Grasshopper on the Mat or Reformer it is something we can beat those heels together on. And, another great way to challenge our connections. This week we are going to focus on our midline. And we are going to find different ways to show that we got that beat!

    On the Mat have a magic circle or ball nearby to find our midline connections. On the Reformer have a ball nearby for some warm ups.

    See you in class,

    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, a Magic Circle or ball and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, a ball and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    WANNA BE A BALLER?

    Online Mat & Reformer Pilates Class Descriptions:

    This week's workout is 30 minute reformer and mat with the small Pilates ball! Get ready to work! The ball adds a stability challenge on the reformer and spices up the classic, essential exercises. You'll also get extra outer hip recruitment, inner thigh work and more glute activation by adding in the ball. I hope you have a great time with this fun workout and feel like a baller afterwards!

    If you do not have a small Pilates ball you can use a rolled up bath towel.

    See you in class,

    Mindi

    MAT EQUIPMENT NEEDED: Your awesome self, a Pilates ball or rolled up bath towel and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, a Pilates ball or rolled up bath towel and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    ROW WITH ME NOW

    Online Mat & Reformer Pilates Class Descriptions:

    Rowing exercises are quite challenging on the Reformer. They can be done on the mat as well. But if you're missing the connections they can be all choreography and no core. So, this week we'll be focusing on the Mat how the Mat exercises prep us for a fabulous Rowing. And on the Reformer how they warm us up but then reveal themselves throughout the session.

    Basically, you're rowing even when you're not!

    On the Mat, you'll want 1 or 2 lb weights. Over the Reformer if you're new to rowing have them on the side.

    See ya in class,

    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, 1 or 2 lb weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, 1 or 2 lb weights and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    BEND IT LIKE BECKHAM

    Online Mat & Reformer Pilates Class Descriptions:

    While I never saw that movie growing up I was thinking about back bends. And how to build up to them. Now, if you're like LL I'm off back extension. Do not worry. This class will still have tall backs, side bends, twists and flexion of course. So skip what you can't do.

    Whatever level of extension you can do we are going to take it and make it longer! And for some of my super flexy people, it might feel like you're not gumby anymore. However, we will create the strongest back bends ever! Always.

    Props needed on the mat a bolster or a small barrel. On the Reformer we won't need a prop but we will be using our shortbox to focus on extension.

    See ya in class!

    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, a bolster or a small barrel and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, shortbox and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    HORSES HORSES HORSES

    Online Mat & Reformer Pilates Class Descriptions:

    If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

    And that's ok! Horseback is like a seated Teaser but harder!

    On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

    Props: Mat, have light weights nearby

    See ya in class,

    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    STUDIO 54!

    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

    Tami is turning 54 this month! And we are going to bring the best that Studio 54 had to offer to all of our month-long classes. The only rules for that iconic club were:

    1. Be Your Grandest Self
    2. Have Fun
    3. No polyester Shirts!

    Doesn’t that sound just like just like OPC?

    *Note: I’m thinking the focus is on being grand…finding ways to expand our range of movement throughout the exercises, on all the equipment and the Mat.

    Let’s be our grandest as we expand our range of motion on the Wunda! We’ll be using variations of the Pull Up (a very centering exercise) to power us up & out to a special full range exercise at the end! To all the October babies A Happy Birthday Indeed!

    Wunda Chair prop: Please bring a pair of light weights (1-3lbs) to class!

    See ya in class,

    xx-LL 💋

    DE-RANGED

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    We spend a lot of time in life looking ahead to what’s next and/or working towards something instead of celebrating where we are in the current moment. We forget to look back and see how far we’ve come.

    It got the OPC crew thinking about how we tend to do this with our Pilates practice, too. We are always working towards something…the nemesis exercise, a higher lift in an exercise, a longer reach, a stronger connection, etc.

    How about we spend some time this month celebrating where we are each day? And maybe we even take ourselves back a touch and become a bit De-RANGED from our current practice?

    “De-Ranged” meaning we reduce our range of motion and observe what happens. Reducing our range may help us gain some insights about ourselves we can use to take our practice farther this month and into the beyond.

    This month, we are challenging ourselves and YOU to take a look at where you are while you decrease your range and see if you learn something about yourself - without ANY judgment!

    Try asking yourself some of the questions below throughout your practice:

    • Is this making the exercise more or less challenging?
    • Is this making things more or less stable?
    • Am I finding a connection a bit more easily or is it harder?
    • Am I finding a muscle that is trying to take over the exercise?
    • Am I finding I have to focus more to get a muscle to engage/connect?
    • Am I finding an area that is a bit tight and needs a little more stretch?

    Feel free to share your reflections and ask us questions this month if you are wondering what any of this means in your body!

    Props needed:
    For the Cadillac, have a 2x4 (Kuna board) and the long box (from the reformer)

    For the Reformer: small ball, resistance band, and small weights. Resistance band will be optional and is only for 1 exercise.

    For the Chair, just you and your Wunda chair.

    For the Mat, thera band and weights.

    See ya in class,

    xx-LL 💋