4-Week Pilates Core Plan at Home

This 4-week plan is for beginners who want a stronger core, better awareness of their posture and a more toned, controlled body through mat Pilates at home, with no equipment. Classes come from Move With Nicole, Jessica Valant, growingannanas and Heather Robertson, among other channels.

You practice four days a week, on days 1, 2, 4 and 6, resting on days 3, 5 and 7. Each week mixes full-body mat Pilates with core-focused classes, and the fourth session adds variety: a no-crunch ab workout, a knee- and wrist-friendly class, a glute workout and finally cardio Pilates.

Week 1 keeps every session at 11 to 13 minutes so you can learn the breathing and basic positions. Week 2 roughly doubles that, to 20 to 24 minutes. Week 3 runs 23 to 27 minutes, and week 4 moves to 26 to 35 minutes with moderate-level classes from Move With Nicole and growingannanas.

Pilates rewards control over speed, so slow down when your form slips and repeat a week if it feels hard. To make a session easier, keep your head down during ab work or bend your knees; to make it harder, hold positions longer.

All you need is a mat, plus a cushion or folded towel for your knees. If you're pregnant or postpartum, have back pain or abdominal separation, or haven't exercised in a long time, check with your doctor or a physiotherapist first.