Programmes by purpose
Ready-made combinations you can choose by time and place and start straight away.
You can check each exercise in 3D before you do it.
Between work and chores
10-minute chair stretches for a desk-work break
When you have been in the same position for a while, this sequence moves the neck, back, chest, buttocks and backs of the thighs in turn without leaving your seat.
- About 10 min · 6 exercises
- Work or home (chair)
- A stable chair
8-minute chair stretches for the neck and shoulders
Sitting on a chair, this sequence moves the side and back of the neck, the back of the shoulders and the front of the chest in turn. Start the neck movements small.
- About 8 min · 6 exercises
- Work or home (chair)
- A stable chair
8 minutes moving the hands and forearms
After a long time on a computer or phone, this sequence moves the fingers and wrists, and the palm side and back-of-the-hand side of the forearm, in turn.
- About 8 min · 6 exercises
- Work or home (chair)
- A stable chair
10 minutes for a break from standing work
When you have been standing in the same position for a while, this sequence uses a wall to move the back, chest, sides of the body and calves.
- About 10 min · 6 exercises
- Work or home (near a wall)
- Wall
Morning, evening and slower days
10-minute morning mat Pilates
A short morning sequence that works through curling, lengthening and rotating the spine in turn. Just after waking, small movements are fine.
- About 10 min · 5 exercises
- Home (mat)
- Mat
15-minute floor stretches before bed
A sequence, mostly lying on your back, that moves the hips and the area around the back in time with slow breathing.
- About 15 min · 6 exercises
- Home (on a mat or futon)
- Mat
12 minutes of slow stretches on a chair and in bed
Without sitting on the floor or standing, this sequence uses only a chair and lying on your back to stretch the neck, back, hips and backs of the thighs in turn. Hold each position a little longer and return slowly.
- About 12 min · 7 exercises
- Home (chair and bed or futon)
- A stable chair without armrests
10 minutes of breathing and stretches to let go around the pelvis
For people who tend to hold tension deep in the buttocks, the inner thighs or the pelvic floor, this sequence is practice in letting go around the pelvis as you breathe out. Letting go matters more here than how far you stretch.
- About 10 min · 6 exercises
- Home (mat)
- Mat and cushion
For beginners and those getting used to it
First full-body stretch in 15 minutes
A sequence for beginners, mostly on all fours and lying on your back, that stretches the back, hips, backs of the thighs and abdomen in turn.
- About 15 min · 8 exercises
- Home (mat)
- Mat, towel and cushion
First mat Pilates in 20 minutes
A collection of the basic exercises often taught first in a class, ordered to help you get a feel for holding the position of the pelvis and spine.
- About 20 min · 7 exercises
- Home (mat)
- Mat
15-minute lower-body stretches once you are used to them
For those who are used to the basic stretches, this sequence goes a little deeper, stretching the front of the hips, inner thighs, buttocks, backs of the thighs and fronts of the thighs in turn.
- About 15 min · 6 exercises
- Home (mat)
- Mat, towel and cushion
8 minutes getting to know nerve movement (arms and legs)
Nerves move within their pathways as the joints move. This sequence lets people without pain or numbness gently move the nerve pathways of the arms and legs.
- About 8 min · 4 exercises
- Home (chair)
- A stable chair
Before and after activity
8 minutes of moving stretches before activity
Before walking, running or a class, this sequence gradually widens your range while moving, rather than holding still to stretch. Start with small movements.
- About 8 min · 7 exercises
- Home or outdoors (standing)
- A wall (to rest a hand on)
10 minutes moving the hips and ankles before running or jumping
Before running, ball sports or other activity that uses the legs a lot, this sequence moves you from the spine to the hips and ankles in turn. Rather than holding long stretches, the movements grow little by little.
- About 10 min · 7 exercises
- Home or where you exercise (mat)
- Mat, stable chair and wall
12-minute leg stretches after walking
For days when you have walked a lot, this sequence stretches the calves, the front and back of the thighs, the front of the hips and the buttocks in turn.
- About 12 min · 6 exercises
- Home (wall and floor)
- Wall, low step, mat and cushion
With equipment, or to review a class
10 minutes moving the back and chest on a foam roller
Starting from lying lengthways on the roller, this sequence combines arm movements with movement of the upper back.
- About 10 min · 5 exercises
- Home
- Foam roller (about 90 cm long) and mat
Reviewing five basic reformer exercises
Five exercises often done first in a reformer Pilates class. Use them to review movements you have learned, or as a check before teaching.
- About 13 min · 5 exercises
- Studio or home (reformer)
- Reformer
To build a combination that suits you, try the 4-week plan quiz.