What muscles does this pilates workout target?

The primary focus here is core, shoulders, spine. You will also feel work in your arms, glutes — I designed these 19 movements across 45 minutes so each body area gets attention without rushing through transitions. The pilates approach means controlled, deliberate loading — not speed. Many women use this as part of their core strengthening exercises routine. Many women use this as part of their pilates exercises at home routine.

What equipment do I need for this workout?

You'll want mat. Don't have one? A thick towel, carpet works fine — I've taught this sequence with improvised props more times than I can count. The movement matters more than the equipment. Perfect for pilates for beginners.

Is this workout suitable for beginners?

Yes — I built this for women who are either starting fresh or coming back after a break. Every exercise includes form cues, and there are modifications throughout. Here is what I tell new students: if something feels wrong — sharp pain, dizziness, strain in your neck — back off. Pilates should challenge you, not punish you.

How long is this workout?

About 45 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 19 movements. Some days that flies by. Some days minute 20 feels like an hour. Both are normal.

Are there modifications available for this workout?

Yes. Modifications are cued throughout. Examples: Hold chaturanga for 10 seconds; Hands in front (harder); Hands behind (easier). I've been teaching long enough to know that the 'full expression' of a pose isn't the goal. The goal is finding the version that challenges YOUR body without breaking it. Use every modification offered. That's not weakness — that's intelligence.

What is the difference between Pilates and yoga?

The short answer: yoga emphasizes flexibility, breath, and mindfulness. Pilates emphasizes core control, precision, and muscular endurance. The real answer is messier. Modern yoga classes often include strength work. Good Pilates always includes flexibility. What matters is that THIS session targets the specific muscle groups and movement patterns that benefit women in their 30s and 40s. The label is less important than the outcome. This session is particularly effective as a pilates abs workout option.

How many times per week should I do Pilates?

Joseph Pilates himself said three times per week — I agree with him on that. Your muscles need recovery time — especially your deep core stabilizers. Two to three sessions per week, with rest days or different movement types between. If you are new, even twice a week will produce noticeable changes in posture and core awareness within three to four weeks.

Can pilates help with Pelvic Floor?

There is clinical evidence supporting pilates for Pelvic Floor. The mechanism: pelvic floor strengthening — I want to be honest though — movement is one piece. It's powerful, but it works best alongside sleep, nutrition, and stress management. If Pelvic Floor is significantly impacting your quality of life, talk to a specialist. This workout can be part of your plan, not your entire plan.

Pilates Beginner Video | Full Body Pilates #3

Exercise Breakdown

19 exercises in Workout 3

Warm-up2 exercises

4m 29s

0:00

Seated Neck Stretches and Circles

“Open up your throat as you stretch out the neck.”

neckspine

low

6:01

Seated Cat-Cow

“Round through your core, pull your abs in, hang along the knees.”

spinecore

low

Strength3 exercises

8m 27s

11:01

Crocodile to Plank Flow

“Elevate those knees one centimeter off the ground.”

corequadsarmsshoulders

high

18:01

Chair Pose with Flying Chair Variation

“Rise onto the tiptoes into that flying chair posture.”

quadsglutescalvesarms

high

29:11

Fallen Triangle with Hip Dips

“Squeeze the oblique, lift your hips up.”

coreshouldersinner thighs

high

Flexibility3 exercises

4m 27s

3:01

Seated Side Oblique Stretch

“Reach for the ceiling, lengthening the spine.”

corespine

low

5:01

Seated Rotator Cuff Stretch

“Try to press your right elbow down towards the ground to stretch through your rotator cuff.”

shouldersarms

low

31:41

Pancake Pose (Straddle Fold)

“Crawl the fingertips out... maybe you can come down to the forearms.”

inner thighshipslower back

low

Balance1 exercise

59s

10:01

Helicopter Pose

“Try to keep the hand in alignment with the shoulder.”

corehipsshoulders

medium

Cool-down1 exercise

2m 3s

44:11

Butterfly Pose and Cool Down

“Use your elbows to push down on the thighs to continue to open up your hips.”

hipsinner thighsfull body

low

yoga4 exercises

10m 36s

4:01

Seated Spinal Twist

“Look over the right shoulder, deep exhales.”

spineupper back

low

14:01

Sun Salutation A (Vinyasa Flow)

“Exhale through chaturanga, bend elbows.”

full body

medium

21:01

Twisted Chair with Arm Openers

“Hook the right elbow to the outside of the left knee.”

quadscorespinechest

medium

37:31

Camel Pose (Baby and Full)

“Opening up the heart, pushing the hips forward.”

chestshouldersquadsspine

medium

pilates5 exercises

14m 55s