Build full-body strength and boost your hip mobility using this 20-minute Pilates routine

You don't need any equipment for this efficient, low-impact routine

A woman practices Pilates in a living room on a mat. She is performing a side plank, with her left elbow and forearm resting on the mat, her feet and legs stacked in a straight line and hips raised. Her right arm is straight, with her hand pointing up and she gazes towards it. Behind her is a couch, white shelves and a leafy plant.
(Image credit: Getty Images)
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If you want to build strength but you don't enjoy going to the gym or lifting weights, Pilates might be for you.

It's a low-impact form of movement, which means it doesn't put pressure on the joints—but that doesn't mean you won't see results. Pilates can help you build muscle all over and improve your mobility, posture and coordination.

Pilates instructor Lidia Mera recently shared a workout on her YouTube channel ideal for anyone new to the practice. You don't need any equipment and in just 20 minutes it will activate your muscles while opening up your hips and shoulders.

How to do Lidia Mera's 20-minute Pilates workout

20MIN full body workout - at-home pilates (no equipment) | LIDIAVMERA - YouTube 20MIN full body workout - at-home pilates (no equipment) | LIDIAVMERA - YouTube
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You don't need any equipment to do this routine. However, you will be doing a lot of the exercises from a kneeling or side-lying position so it’s worth rolling out an exercise mat for comfort. Alternatively, you can use a towel or blanket.

Pilates vs lifting weights and high-impact exercise

One of the benefits of Pilates is that it’s low-impact, so is kinder to the joints than running and HIIT workouts. It also targets smaller muscles overlooked during typical weight-lifting workouts. These smaller muscles are important for joint stability and assisting in large full-body movements, so keeping them healthy could prevent injuries.

Mera's workout has a particular focus on hip mobility, which is an area of the body where a lot of people experience tightness. Several stretches in the routine will help with joint mobility, while her hip-strengthening exercises will build the muscles in the area.

This routine also encourages you to think about actively engaging your muscles, particularly the core, ensuring your form is correct and you get the most from your workout.

Overall, the best kind of exercise you can do is the one you enjoy. If you like this routine, try completing it a few times a week to see results.

Shop Pilates mats

Pilates mats are a little thicker than yoga mats, so they offer more cushioning. Here are three you can shop right now.

Amazon Basics Extra Thick Exercise Yoga Gym Floor Mat With Carrying Strap, 74 X 24 X .5 Inches, PinkBest-seller
Amazon Basics Extra-Thick Mat With Carrying Strap

This colorful option is only $21.98.

Yirtree Yoga Sports Exercise Mat With Arm Strap - Non-Slip Exercise Mat With High Density Foam for Yoga and Pilates Exercise Workouts 24 X 6 inBudget
Yirtree Mat

A basic mat that costs less than $10.

A thick Pilates mat on a plain white background.On sale
Stott Pilates Deluxe Pilates Mat

There's a 29% discount on this option from Amazon.

Alice Porter
Contributor

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.

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