We all get hit with setbacks in terms of fitness – injury, illness, pregnancy, and even an extended hiatus in our workout programs can make for a huge setback in terms of our strength and endurance. When that happens, it’s important to talk with your doctor to find out exactly what kind of physical activity you can manage, and to start gradually working your way back to your strong, healthy body.

This beginner Pilates workout video is meant to help keep the body toned, flexible, and stress free while it is healing - whether it be from a brutal workout the day before, or from an injury or illness.

If you are brand new to exercise, this Pilates for beginners video is a great place to start; the exercises are slow moving so that you have the time to figure out exactly how to execute each move, and none are overly stressful on the body. It is low impact, and the movements are easy enough that you will have a chance to really focus on your breathing, making it beneficial in terms of mind – body exercise as well. If you want to delve into Pilates training but aren’t yet familiar with the basics, this is a good place to start before you move onto our more advanced Pilates workouts. Because the routine is slow moving, light, and relaxing, it would also make a great video to do just before you get ready to go to bed.

Workout Structure
14 Exercises and Stretches
12 Reps of each Exercise
17 Minutes Total

Printable Routine
Imprint

Pelvic Clock (alternate which direction you are moving, with each circle counting as a rep)

Bridge (both feet on ground – full range of motion option shown, starting at rep 7)

Shoulder Slaps

Leg Slides (alternating; 6 on each leg)

Toe Taps (level one, with both feet on floor in order to minimize strain on abs)

Inside Thigh Raise - Left

Outside Thigh Raise - Left

Inside Thigh Raise - R

Outside Thigh Raise - R

Supine Torso Rotation (be careful of excess rotation depending on your health situation and possible contraindications)

Neck Stretch

Knee Hug

Deep Glute Stretch

Cat - Camel

Child’s Pose

How many calories does this Fitness Blender Pilates routine burn?
We estimate that this Pilates workout burns anywhere from 3-4 calories per minute, or 51 – 68 calories total. Not a huge hitter in terms of calorie burn, but calories burned is definitely not the only thing to consider when it comes to the benefits of a routine like this one.

These could possibly also be appropriate c section exercises, or exercises after an abdominal surgery – it will not work for everyone and you should always, always talk to your doctor before you start up any kind of workout program, especially after any kind of surgery, illness, injury or pregnancy. The general recommendation for both abdominal surgery workouts and after pregnancy workouts is that you wait 6-8 weeks before you start exercising again (especially with high impact routines).

Remember, talk to your doctor before you start this or any workout program. None of this information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.