Pilates targets the core and full body in a way that can be performed by all fitness levels. Pilates also can help you beat boredom and change your exercise routine. As you work through the exercises, concentrate on your breath and alignment to get the most out of your 15-minute Pilates workout.
Beginner
Keep this beginner workout introductory by doing eight repetitions of each exercise. To warm up, do one set of a roll down with knees bent. Move into a single leg stretch, doing one set on each leg. Take the single leg stretch into one set of the corkscrew, with your knees bent. Roll to your side and do one set of leg raises and inner thigh raises. Switch to the other side to even out exercises on both legs. Finish this workout with one set of back extensions with your hands on the low back, and a 30-second plank hold.
Intermediate
To make this workout harder, increase to 10 repetitions of each exercise. To warm up, do two sets of a roll down with knees bent. Move into a single leg stretch, doing two sets on each leg, and hold the open position at the end for a 10 count. Take the single leg stretch into two sets of the corkscrew, with your knees almost straight. Roll to your side and do two sets of leg raises and inner thigh raises. Switch to the other side to even out exercises on both legs. Finish this workout with two sets of back extensions with your hands out to the side and a 45-second plank hold.
Advanced
Doing an advanced workout consists of increasing to 12 repetitions of each exercise, and doing all the harder modifications. To warm up, do three sets of a roll down with your legs straight. Move into a double leg stretch, doing two sets, and holding the open position at the end for a 10 count. Take the double leg stretch into three sets of the corkscrew, with your legs straight. Roll to your side and do three sets of leg raises and inner thigh raises. Switch to the other side to even out exercises on both legs. Finish this workout with three sets of back extensions with your hands extended out in front of you like you are diving in a pool. Finish with a one-minute plank hold.
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