Course description

Would you like to try Pilates but feel stiff from sitting, short of time or not sure where to begin? This course teaches you mat Pilates at home, step by step, starting with 15-minute sessions and building to a practice of your own. Every exercise is explained in clear words, with an easier version using a cushion, a chair or a wall, so you can work at your own pace and stay safe.

It's a full course, not a handful of exercises. There are 10 sections and 50 written lessons, each with something to try that day. You follow a fictional contact centre adviser in Grantham with a stiff back and neck through 12 weeks of her practice log, with the figures from each session, the mistakes she made and how she fixed them. Every section has a worksheet, model answers, a cheat sheet and printable tools.

What you'll learn

• Getting started safely: what Pilates is, the main types of class, health checks before you start, your space and props, and your first 15-minute session.
• The foundations: rib breathing, neutral spine and imprint, a gentle core connection and the pelvic floor, head, neck and shoulder set-up, effort and your edge, and a standard warm-up and cool-down.
• Mat exercises: knee folds and toe taps, the bridge, the chest lift, beginner versions of the hundred and single-leg stretch, leg circles, the clam, book openings, spine curls, bird dog, the side plank on your knees, the dart and swimming preparation.
• Seated, standing and wall Pilates: spine twists, the roll down, heel raises, balance work, wall sits, wall press-ups and a 20-minute session.
• Strength and control: the knees-down plank, the marching bridge, the dead bug, how to add challenge safely, and a 30-minute mat workout.
• Posture and everyday life: desk habits, Pilates and a stiff back, a neck and shoulder routine, hip mobility for people who sit a lot, and ten-minute routines for busy days.
• Pilates for everyone: a full chair Pilates session, Pilates in later life, pregnancy and after a baby, long-term conditions, and how to choose a class and a teacher.

The final project

You'll plan a four-week Pilates practice, build your own sessions from the exercises in the course, keep a simple practice log with two short self-checks, then review how you got on and decide how to keep going. A project brief, a plan builder spreadsheet, a sequence builder and a review sheet are included.

Who this course is for

• Adults who have never done Pilates, or haven't for years.
• People who feel stiff from desk work or long hours sitting and want a steady way to build core strength and move more.
• Anyone who wants a calm, controlled home practice that fits around work and family life.

How the course works

Read each lesson, then try the session or exercise practice. A mat helps, and the course shows you how to use a cushion, a rolled towel, a scarf, a chair and a wall as props. It gives general guidance, not medical advice, and tells you clearly when to check with your GP, midwife or a physiotherapist first. You keep lifetime access, so you can come back whenever you need a reminder.

What will I learn?

• Start Pilates safely, knowing when to check with your GP and how to work at your own edge
• Set up a space at home with a mat and props made from things you already own
• Breathe into your ribs, find neutral spine and a gentle core connection, and set your head, neck and shoulders
• Do the main beginner mat Pilates exercises lying on your back, side and front, on all fours, seated, standing and at a wall, with easier versions
• Build strength and control with the plank, bridge progressions and the dead bug, and add challenge safely
• Ease stiffness from sitting with posture habits, a neck and shoulder routine, hip mobility and ten-minute routines
• Adapt Pilates with a full chair session and know what to ask about later life, pregnancy, after a baby and long-term conditions
• Plan and build your own four-week Pilates practice and keep it going

Frequently asked questions