In the last few years, Pilates has become one of my favourite workouts just like it has for many other women my age. Twice a week, I grab my thick yoga mat and go to the studio. This has kept me strong, flexible, and happy.
I do my strength training and cycling workouts at home, but I don’t do Pilates workouts there very often. But this month has been even busier than usual, so I’ve only been able to do 10 minutes of Pilates at home every day.
I write a lot about how much or how little exercise we need to do to see changes and improvements in our bodies. I thought that doing Pilates for just 10 minutes a day would make a difference. After all, consistency is often more important than intensity.
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You might like this: A woman does a 15-minute Pilates workout on a yoga mat in her living room.
As a Pilates instructor I can tell you that this 15-minute workout strengthens the core without any sit-ups. Kathryn Williams is stretching while doing 20 minutes of yoga.
Don’t think that 20 minutes of yoga isn’t enough. This simple routine helped me get stronger, more flexible, and more balanced.
Woman doing Pilates standing up in her home studio, reaching down to touch the yoga mat on the floor.
Reformer, get out of the way! This expert instructor’s 15-minute standing Pilates workout is the best way to improve mobility and stability.
The good things that happen when you do Pilates for 10 minutes every day
1. Stronger core
Pilates is the only workout that works my core as well as other exercises since having three kids, my stomach muscles have never been the same, so my stomach is a top priority. I also have pain in my lower back which is why I’m working to keep my core muscles strong as I get older. I don’t want this pain to get worse.
I made sure to wake up my core for a few minutes during each of my workouts. This isn’t hard in Pilates because there are so many choices. The Hundred, the bird-dog exercise, the dead bug, the plank variations, and the teaser are some of my favourites.
Georgia Weibel, a Pilates instructor and the founder of Sync With Georgia, says that one of the best things about doing just 10 minutes of Pilates is that it will help you get stronger in your core, which will help you in your daily life, whether you’re walking lifting shopping, or sitting at a desk.
2. Better posture
A lot of us sit at desks for hours at a time, hunched over, and don’t move our bodies enough. Georgia says that one of the benefits of a short Pilates workout is that within a week or two, you’ll feel taller and less tense across your shoulders and neck. When you work on your core, your back and stomach muscles get stronger, which helps your posture and eases any aches and pains.
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Georgia also says that on a deeper level, daily low-impact movement improves circulation and lymphatic flow, which can help with that heavy sluggish feeling that a lot of women get when they are stressed or sitting for long periods of time.
3. Good for your mental health
The more something makes you feel good, inside and out, the more you want to do it. This is what happened to me during this Pilates challenge my husband said to me on the third day, You look very happy lying there, and he was right. I was happy. I was taking time for myself, moving my body, and getting stronger. Georgia says that even a small but meaningful commitment to yourself will help you feel more confident and trust yourself more.
I love that Pilates makes me focus more on what I’m doing as I get stronger and better at it. The moves have gotten harder, which means my mind can’t think about the other things that are stressing me out, so it’s a great time to relax.I traded in my expensive reformer classes for a Pilates board at home for two weeks. Here’s what happened.
Woman doing yoga in her living room as a workout
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Georgia says, The breathing patterns used in Pilates help wake up the nervous system, which is the body’s way of calming down. It can help you get out of fight or flight mode, which is how a lot of us feel right now.
Emma Mahama, a Pilates instructor who owns the Everybody Reformer studios in London, says, It also helps you feel more confident you move differently as you get stronger and more in touch with your body. This physical strength often leads to mental strength as well.
4. It’s not boring
I have never been bored doing Pilates, but some days it is harder to do an hour-long class than others. I definitely couldn’t do one every day. It’s easy to change things up every day when you only do Pilates for 10 minutes you usually want more and never look at the clock.
There were a few days when I was more tired, so I changed the moves to fit how my body felt. On days when I didn’t want to do much, I’d do slower moves like glute bridges and clams. I used my weights to do strength-based moves like squats on some days. Georgia says, Movement becomes much more natural and long-lasting when women know that their energy levels change throughout the month.
I also used the Peloton app to change things up even more. It’s one of the best Pilates apps because it has a lot of 10-minute classes you can also find other apps and YouTube channels that offer similar classes and a wider range of options.
Every day, Kat Storr does 10 minutes of Pilates on a yoga mat while holding a hand weight in the bird-dog exercise.
Kat did 10-minute Pilates classes with weights using the Peloton app and other apps.
(Image credit: Kat Storr / Future)
Pilates apps that have workouts that last 10 minutes
Peloton
Look at Peloton
You may know Peloton for its cycling or running workouts, but the apps which work on any device have a lot more to offer. For example, they have hundreds of Pilates workouts you can do at home, with or without equipment. All of them are taught by the same skilled teachers you would find on a bike.
YogaGo
Look at plan.yoga-go.io
This app for yoga and Pilates has sessions that last from 10 minutes to half an hour and include a wide range of Pilates styles, such as wall Pilates you can also make your own workout that meets your needs.
Pilates Anytime: Go to pilatesanytime.com
You can do mat and Reformer Pilates sessions at home or in the studio with Pilates Anytime. You can do a class in 10 minutes or less because all the videos are short, clear, and good for all levels.
5. More motivation
Adding movement to your daily routine, even just for 10 minutes, will make you feel more energetic. This will then have an effect on other parts of your life. After I work out or go for a walk, I always feel good about myself, and the endorphins give me a boost for the next few hours. This often makes me work harder, eat better, or just have a better day.
The changes I saw in my body from working out regularly also kept me going.
Ten minutes lets you focus on the basics, like breathing, alignment, and using your muscles correctly, without feeling overwhelmed. Consistency is what really makes a difference, Emma says.
6. It’s still a tough workout
I might have made it sound like doing Pilates for 10 minutes every day is easy. Yes, it’s not a 50-minute Reformer burner or one of my nonstop mat classes, but I could feel every second of the 10 minutes on the mat.
I wanted to make the most of every minute, so on days when I had more energy, I used hand weights to make my squats and bird-dog exercise harder. I also used a set of resistance bands to help me with my leg and glute workouts.
Emma says that tools like this can help you get more out of your practice. It adds variety and a gradually harder challenge while still letting you keep your movements controlled and precise. You don’t need a lot of big equipment to see results, but a mat and a few small props can be a great, cheap way to improve your practice.
Zeno Dumbbells Set: These weights are sweat-resistant and come with a storage stand. They are vinyl-coated for the best grip and can be used for Pilates and home workouts. The set includes 1kg, 2kg, and 3kg weights.
ZENO
Set of dumbbells: 1kg, 2kg, and 3kg. £27.95 at Amazon UK.
You don’t need to lift heavy weights to get a good Pilates workout, but you might want to have a range of dumbbells on hand for different exercises to make them harder. For instance, a lot of people say their legs are stronger than their arms.
Fokky Resistance Bands set of 5, 100% Latex Exercise Band for Women and Men, Skin-Friendly Resistance Fitness Exercise Loop Bands 5 Levels for Legs and Glutes, Arms, Pilates, Yoga-Carry Bag Included
Fokky
Five Resistance Bands
£6.35 on Amazon UK
A set of dumbbells has the same effect as a resistance band around the legs just above the knee. It makes the exercise harder by adding resistance to the movement.
Gaiam Yoga Mat: A 6mm thick, 68 long by 24 wide exercise and fitness mat that is extra thick and won’t slip. It’s great for all kinds of yoga, Pilates, and floor workouts.
Gaiam Premium 6mm Yoga Mat costs £40.38 at Amazon UK.
You don’t need a lot to do Pilates at home, but a thicker yoga mat can help relieve some of the pressure on your lower back, hips, elbows, and other joints when you work out on the floor.
What I learned from doing Pilates for 10 minutes every day
The first thing I want to say is that I loved doing Pilates for 10 minutes every day. Like you never regret a workout, I never felt worse after my time on the mat. I actually did more than 10 minutes a few times because the time flew by and I was in the zone. I would go back to my desk feeling better, taller, and happier. My hips felt less tight, and my core felt stronger.
As I said before, variety is important. Adding equipment when I was feeling more energised helped me stay motivated, but it wasn’t necessary. You only need a mat and 10 minutes to move. You probably don’t need a workout app to fill the time if you’ve been doing Pilates for a long time, like I have. But these apps can be very helpful if you want to work on a specific body part or get ideas from a professional.
If you’re just starting out with Pilates, doing it for 10 minutes a day is a good place to start.
Is 10 minutes of Pilates enough?
Yes, I found that doing Pilates for 10 minutes every day was enough to see changes. The benefits for my mind and posture came within days, and I think I’ll see more in a few weeks. The experts all agree. Georgia says, For a lot of women, especially those in their 30s and older, shorter daily movement can be more sustainable than longer, high-stress workouts. It keeps cortisol levels more stable, helps the nervous system, and builds strength in a way that feels helpful instead of draining. That consistency really adds up over time.
It’s easy to change up your workouts if you only do them for 10 minutes a day, but Emma says you should also try longer classes, either online or in person. Ideally, I would suggest 20 to 45 minutes when you can, so you can work through the whole body and push yourself in different ways.
Different teachers have different energy, cues, and ways of programming, which can make an exercise feel very different. It keeps you learning and on your toes, and it keeps you from going on autopilot. My advice is to keep being curious about it, try different versions, add small props, and change the speed. The great thing about Pilates is that it can change with you.
