Build your own Pilates workout
Choose how long, what to work on and how hard. The builder puts together a wall Pilates session from our filmed moves, with a warm-up, a main set and a cool-down, and it plays right here with voice coaching. There are 60 combinations, from 5 to 20 minutes.
Your session
10 minutes · 8 moves · Full body · Beginner
Turn your sound on: a voice coaches every move. Prop your phone where you can see it.
What you’ll do
Warm-up
- Wall MarchingLift the knee without your back leaving the wall.40 s
- Wall AngelOnly as far up as your hands stay touching.40 s
Main set
- Wall SquatKnees over your toes — don’t let them fall inward.45 s
- Wall Push-UpLower your chest to the wall, not your forehead.40 s
- Wall Glute PressPress from the glute. Squeeze at the top.40 s
- Standing Wall RotationTurn from your ribs. Hips stay facing forward.40 s
- Wall-Supported Reverse LungeStep straight back, not out to the side.40 s
- Wall AngelOnly as far up as your hands stay touching.40 s
- Wall Knee DrivesDrive the knee to your chest, then straight back down.40 s
- Wall SitWeight in your heels. Lift your toes to check.40 s
Cool-down
- Wall Roll DownPeel down one bone at a time. Slower.40 s
- Wall Chest OpenerBreathe out into it. Never push into pain.50 s
How the builder works
- Every session opens with a warm-up of supported moves and ends with a roll down and a chest stretch.
- The main set takes moves from your chosen focus, one after another, with a rest between each, until the time is used up.
- Gentle uses 30-second sets with 20-second rests and starts every move on its easier version. Beginner uses 40 and 15. Stronger uses 45 and 10 and starts on the harder version.
- You can switch any move to its easier or harder version while you play.
- The link to your workout keeps your three choices, so you can save it or send it to a friend.
Prefer a ready-made session?
Our eight free workouts are hand-built for a goal, and the 28-day challenge gives you one for every day.
Questions
Is the Pilates workout generator free?
Yes. Every combination plays in your browser with voice coaching. No account, no app and no payment.
What equipment do I need?
A clear stretch of solid wall and enough floor to step back from it. Bare feet or trainers, not socks on a hard floor.
Which level should I choose?
Start with Gentle if you are new to exercise, coming back after a break or over 60 and unsure. Choose Beginner if you are fairly active. Move to Stronger when Beginner feels steady from the first move to the last.
How often can I do a generated workout?
Two or three times a week is a good start. The CDC advises muscle-strengthening activity on at least two days a week; vary the focus so the same muscles get a rest day.
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Put it in a plan
Get a plan built around these moves
Answer a few questions and we’ll set your level, your training days and your focus areas — then guide every session, fifteen minutes at a time.
15-minute sessions · no equipment