PNR Wellness Coaching

Mat Pilates programme

Your 30-minute routine. Tap any picture to watch the demo, then tick it off as you go.

30 minper session
3×a week
Matonly
Control matters more than reps. Move slowly, breathe, and stop anything that causes back or neck pain.
0 of 20 done

Warm-up

5 min
  1. 1

    Breathing in neutral spine

    8 breaths

    Lie on your back, knees bent. Breathe wide into the ribs; draw the deep abdominals in as you breathe out.

  2. 2

    Pelvic curl

    8 reps

    Roll up into a bridge one vertebra at a time, then roll back down.

  3. 3

    Knee folds

    6 per side

    Lift one bent leg to tabletop while keeping the pelvis still.

  4. 4

    Cat–cow

    6 slow reps

    On all fours, move through the whole spine with the breath.

Main

20 min
  1. 5

    The Hundred

    50–100 pumps

    Feet down or legs in tabletop. Chest lifted, lower back steady.

  2. 6

    Roll-up

    6 reps

    Bend the knees if needed. Move one vertebra at a time.

  3. 7

    Single-leg circles

    5 each way per leg

    Small circles from the hip. Keep the pelvis still.

  4. 8

    Rolling like a ball

    8 reps

    Stay in a C-curve. Roll to the shoulder blades, never the neck.

  5. 9

    Single-leg stretch

    8 per side

    Keep the shoulders lifted; reach the long leg away.

  6. 10

    Criss-cross

    8 per side

    Rotate from the ribs, not the elbows.

  7. 11

    Spine stretch forward

    5 reps

    Seated. Lengthen up before you round forward.

  8. 12

    Side-lying leg series

    8 each per side

    Lifts, circles, front/back kicks. Hips stacked, waist lifted.

  9. 13

    Swan prep

    6 reps

    Lying face down. Lengthen the spine and keep the neck long.

  10. 14

    Swimming

    20 counts

    Reach long through arms and legs.

  11. 15

    Plank

    20–40 sec × 2

    Forearms or hands. One straight line from head to heels.

  12. 16

    Side plank

    20 sec per side

    Knees down is fine. Lift the hips.

Cool-down

5 min
  1. 17

    Child's pose

    5 breaths

    Let the hips sink back towards the heels.

  2. 18

    Supine spinal twist

    30 sec per side

    Keep both shoulders on the mat.

  3. 19

    Figure-4 hip stretch

    30 sec per side

    Ankle over the opposite knee. Keep the pelvis level.

  4. 20

    Hamstring stretch

    30 sec per side

    Hold behind the thigh. Keep the back long.

4-week progression

build week by week
Week 1: Learn the moves with lower reps and bent knees. Rest when you need to.
Week 2: Full reps. Lift the legs to tabletop in the Hundred and single-leg stretch.
Week 3: Straighten the legs where you can keep control.
Week 4: Shorter rests between exercises; hold the full side plank.

If you are pregnant, postnatal or managing an injury, check with a health professional before starting. Questions about your programme? Message your coach at PNR Wellness Coaching.