It only takes 20 minutes to improve your flexibility, strength and posture with this Pilates flow

Finding time to work out can be challenging, especially if it involves a trip to the gym. But you don't need access to fancy equipment to build strength and feel better in your body.

Pilates workouts are designed to develop full-body strength while improving your mobility and flexibility—and all you need to do them is a comfortable exercise mat.

Pilates instructor Ang Eaton has shared a quick and effective 20-minute routine you can do at home. She says it's a great workout to do first thing in the morning, although you can do it at any time of day.

How to do the 20-minute Pilates routine

20 MIN MORNING PILATES: Full Body Pilates Workout | No Equipment - YouTube

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To complete the workout, follow the video above. You won’t need any equipment but it's worth rolling out a mat for extra cushioning and comfort.

Is Pilates better than lifting weights?

If you've never tried Pilates, you might be surprised at how challenging these bodyweight routines can be. The sessions target smaller, supportive muscles, which are often overlooked in traditional workout formats, despite their important role in everyday movements.

Unlike HIIT and other styles of exercise, Pilates is gentle on the joints, making it ideal for beginners or those recovering from an injury. There are plenty of other benefits of Pilates, too, including better mobility and coordination. You can even use Pilates for posture improvement, too.

A 2019 study even found that for women aged between 60 to 80, Pilates was better than weight training for improving daily function.

Shop Pilates mats

You can perform workouts like the one above using a towel, but it's much more comfortable if you practice on a mat like one of those below.