Move · Videos · Pilates · 17 min

Gentle 15-Minute Pilates for Beginners

Gentle 15-Minute Pilates for Beginners — video by Jessica Valant Play · 17:23

Video by Jessica Valant on YouTube · Open on YouTube

A slow level-one mat class from a physical therapist and Pilates teacher: rolling bridges, ab curls with twists, small leg circles, tabletop leg reaches, a side-lying leg series and gentle back extension. Suits beginners and people easing back after injury.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Lie on your back, knees bent and feet flat, breathing slowly as you sweep the arms overhead and back down. 0:14
  2. Rolling bridge: arms reach back, curl the tailbone and roll up one bone at a time, then roll back down. 1:40
  3. Ab curls, hands behind the head: tailbone stays down as the shoulder blades lift; then add a twist each way. 3:21
  4. Right leg: hamstring stretch holding behind the thigh, a gentle twist, then small leg circles with the hips still. 5:14
  5. Left leg: hamstring stretch, a twist to the right, then small leg circles each way, smaller if the hip pops. 7:09
  6. Tabletop legs: knees and hips at 90 degrees, then reach one leg out at a time; add a curl-up for more. 9:11
  7. On your left side, bottom knee bent: sweep the top leg forward and back at one height, then circles and pulses. 10:34
  8. Other side: leg sweeps forward and back, reaching long, then circles each way and pulses. 12:37
  9. On your stomach, hands under the shoulders: gently lift the head and chest and lower, or rest on the forearms. 14:44
  10. Swimming: lift and alternate arms and legs, or just arms or just legs, then press back to child's pose. 15:54

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the tailbone down as you curl up so only the shoulder blades lift
  • Make leg circles only as big as you can without the hips moving
  • In side-lying kicks, slide the leg as if on a table at the same height

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Lower back takes loadchest lifts, swimming, swan; ab curls
  • Neck movesab curls with hands behind the head
  • Upper back movesab curls with twists, chest lifts, swan
  • Hips movesrolling bridges, leg circles, side-lying leg series
  • Knees movesbridges, bent-knee tabletop, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Elbows-down back extension, bent-knee tabletop, arms-only or legs-only swimming

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jessica Valant; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety