10-Minute Beginner-Friendly Pilates Flow

Pilates is having a huge moment, and for good reason. But you don't need an expensive studio or years of experience to try the practice for yourself. This 10-minute flow — led by trainer Frances Flores – will give you a taste of what the modality has to offer. Expect to activate the lower body with glute bridges and pulsing donkey kicks, then build strength in the core with alternating crunches and straight leg lifts. Designed to be gentle on the joints, this low-impact workout is great for conditioning, building strength, or even stacking on top of other workouts. There's no equipment required (beyond your mat), but you'll still get your heart rate up throughout the session. Additional benefits of mat Pilates include better flexibility, posture, balance, and joint stability. Use this flow as a jumping-off point for confidence and consistency. Of course, this workout isn't only for beginners. Even experienced Pilates fans can reap the benefits of this quick session, with Flores showing you how to add a little extra "burn, baby, burn" to your flow (if you're up for the challenge, that is). Using slow and controlled movements — plus a few challenging holds — you'll start building heat in no time. Follow along from home for a short but effective workout you'll definitely feel the next day. 49476528 Chandler Plante (she/her) is a social producer and staff writer for the Health & Fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.