Get started with Pilates through short daily classes that tone your body, improve posture, and build deep inner strength.

Emma Cowan

Micol Mantini

12 Days of Pilates

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Pilates Matwork – Full Body 

<div>Welcome to the <strong>12 Days of Pilates</strong> challenge! This challenge is for anyone who wants to start – or return to – their Pilates practice. Each day, you’ll be guided through a short yet effective class by our experienced instructors Emma Cowan and Micol Mantini. Join us to improve your posture, tone your muscles, strengthen your core, and boost your endurance!<br><br></div><h2>Benefits of practicing Pilates</h2><ul><li>Strengthens your entire body – from the smallest to the largest muscles</li><li>Improves posture and increases body awareness</li><li>Reduces stress and helps release tension</li><li>Enhances flexibility, coordination, balance, and promotes circulation</li><li>A great complement to other forms of exercise and sports</li><li>A safe and effective method that can also support rehabilitation after injury</li></ul><h2>Who can join?</h2><div>The challenges is included for all <strong>active paying </strong><a href="https://yogobe.com/se/pricing"><strong>Yogobe Play</strong></a><strong> members</strong>.&nbsp;</div><ul><li><strong>Want to use your wellness allowance?</strong> 👉 <a href="https://yogobe.com/se/friskvardsbidrag">Read more here</a></li><li><strong>New to Yogobe?</strong> 👉 <a href="https://yogobe.com/en/register/account?to=%2Fse%2Fvideos%2Fgenres%2Fall">Try Yogobe Play <strong>free for 14 days</strong></a> (the trial <strong>does not </strong>automatically turn into a subscription)</li><li><strong>Returning member? </strong>👉 <a href="https://yogobe.com/en/me/settings/subscriptions">Click here</a> to activate or upgrade your membership</li></ul><div><br></div><h2>Good to know about the challenge</h2><ul><li><strong>Available anytime – join when it suits you!</strong></li><li><strong>Who is it for?</strong> This challenge is for everyone, as Pilates is easy to adapt to your body’s needs.</li><li><strong>Duration</strong>: The challenge runs for 12 days, but you’re welcome to move through it at your own pace.</li><li><strong>Classes</strong>: Each day, you’ll get access to a Pilates class guided by Yogobe’s experts Emma Cowan and Micol Mantini.</li><li><strong>Length of classes</strong>: Classes range from 10 to 30 minutes.</li><li><strong>You can easily participate via our app – </strong><a href="https://app.yogobe.com/">download it here!</a></li></ul><div><br></div><h2>Equipment:</h2><ul><li><a href="https://store.yogobe.com/sv/articles/94/gym-pilatesmatta">Pilates mat</a> or <a href="https://store.yogobe.com/sv/articles/83/yogamattor">yoga mat</a></li><li><a href="https://store.yogobe.com/sv/articles/288/motstandsband">Resistance band</a></li><li><a href="https://store.yogobe.com/sv/articles/419/vikter-hantlar">Dumbbells</a></li><li><a href="https://store.yogobe.com/sv/articles/419/vikter-hantlar">Ankle weights</a></li></ul>

<div>Tap ♡ to save your favorite classes for easy access later. You’ll find them under “My Favorites” in <a href="https://yogobe.com/en/me/dashboard">your dashboard</a>.</div>

The first class of the challenge is a full-body session that combines strengthening exercises with mindful movement. Use dumbbells if you have them – or get creative with canned goods or water bottles. No equipment? No problem – your body weight is more than enough!

A 30-minute energizing mat-based Pilates class that targets your whole body – with extra focus on your glutes and core. With strength-building exercises and mindful movement, you'll work on stability, tone, and endurance from head to toe. Perfect when you want a quick, powerful session to boost both body and energy.
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Use hand weights if you have them, or get creative with canned goods or water bottles. No props? No problem – your body weight is enough!

An energizing full-body workout that builds strength, tone, and endurance.

Class

Move

Ready for an energizing boost and a fun challenge for your core? In this short but effective class, Emma guides you through focused and controlled movements that build strength, stability, and deep muscle activation.

Need a quick but effective workout? This energizing mat-based class puts your core to work with focused, controlled movements that build strength, stability, and deep muscle engagement. Ideal when you're short on time but want to feel strong, centered, and recharged.
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All you need is a mat!

Center yourself with focused core work in this short but powerful class.

Pilates Matwork – Quick Core 

Get ready to send love to your glutes, hips, hamstrings and legs! A nice and strong workout where you'll be moving close to the mat for the majority of the practice, ending up standing. A resistance band or flex band is optional but recommended to use if you feel like challenging yourself a bit more. 

Get ready to send love to your glutes, hips, hamstrings and legs! A nice and strong workout where you'll be moving close to the mat for the majority of the practice, ending up standing. A resistance band or flex band is optional but recommended to use if you feel like challenging yourself a bit more. 
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No need for previous pilates practice and you can always go at your own pace. This is a perfect workout to build a strong and stable foundation in your lower body or to do before or after a run – to stabilize your knees. 
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Check out all the classes in the series <a target="_blank" href="https://yogobe.com/se/playlists/g5ctrxkup">Pilates with a resistance band</a>.

Pilates with a resistance band – a strong and stabilizing session focusing on your lower body.

Pilates for hips & glutes

Welcome to a powerful Pilates workout with weights, combining classical movements with strength-focused exercises to build and maintain muscle mass, support hormonal balance, and lift both mood and energy.

Welcome to a powerful Pilates workout with weights, combining classical movements with strength-focused exercises to build and maintain muscle mass, support hormonal balance, and lift both mood and energy. Perfect for anyone looking to feel stronger, and particularly beneficial for women navigating the transitions of menopause.
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The focus is on controlled, low-impact movement that strengthens your core, improves posture, and supports your bones – all in a safe and empowering way. Whether you’re new to strength training or returning to your mat, this class meets you where you are.
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So grab some weights or filled bottles, and let's get started!

 Build strength, balance and confidence – a full body pilates workout with hand weights. 

Pilates with Hand Weigths

A seated workout focusing on hips and spine. You get to work on your mobility as well as your strength in for example twists, rolls and forward bends.

This is a seated workout focusing on hips and spine. You get to work on your mobility as well as your strength in for example twists, rolls and forward bends. If you want no, or very little, load on your hands and knees this is the core workout for you. If you feel tight in your hip flexors or lower back, sit on something so you ease the tension in your hips. 
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No previous experience needed but start with <a target="_blank" href="https://yogobe.com/se/videos/c7z6">Pilates workout – learn the basics</a> to get to know the five basic principles in pilates for a safe and efficient training and a warm up. 

Hip, core and spine work with no load on hands and knees. 

Pilates Workout – seated

Get ready to fully focus on your abs and glutes! Through controlled and intentional movements, you’ll build deep muscle tone, stability, and lasting strength.

Get ready to sculpt and strengthen with this fiery mat-based Pilates workout for your abs and booty! With focused, controlled movements, you’ll build deep muscle tone, stability, and lasting strength in your glutes and core. Perfect when you're short on time but still want maximum impact. 
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No props needed – but feel free to add ankle weights or a resistance band to turn up the burn!

Fire up your glutes and core with a strength-focused  class that builds tone, stability, and endurance.

Pilates Matwork – Abs & Ass

An energizing standing pilates workout for glutes and legs that ends up with a little shoulder work and planks. You get to find your alignment, challenge your balance and stabilize through all joints with the base in your core.

Get ready for an energizing standing pilates workout for glutes and legs that ends up with a little shoulder work and planks. You get to find your alignment, challenge your balance and stabilize through all joints with the base in your core. Emma gives you the details that will support your posture both on and off the mat. This is a perfect workout if you sit a lot or don't want to put too much load on your hands and knees. Use it as a workout on its own or combined with any of the classes in Pilates Workout <a target="_blank" href=" https://yogobe.com/se/playlists/g8tcpuzr2">playlist</a> or just as a movement break during the day. 
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No previous experience needed but start with <a target="_blank" href=" https://yogobe.com/se/videos/c7z6">Pilates Workout – learn the basics</a> to get to know the five basic principles in pilates for a safe and efficient training and a warm up. 

Energizing workout for glutes and legs with the support and strength from your core. 

Pilates Workout – standing

It’s time to engage your upper body, shoulders, and back! You’ll need a resistance band to spice up your training and add an extra challenge for strength and endurance.

In this class you'll be working on all fours, engaging your upper body, shoulders and back. You'll need a band to tie around the wrists, for example, a resistance band or a flex band. The band will spice the training up and bring some extra strength and endurance. Do the practice on your own terms, at your own pace, and add extra resistance when you have your foundation and strength ready for it. You can use this short and sweet class on its own or combine it with other pilates classes.
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Check out all the classes in the series <a target="_blank" href="https://yogobe.com/se/playlists/g5ctrxkup">Pilates with a resistance band</a>.

Pilates with a resistance band – get strong and connected to maintain a good and healthy posture. 

Pilates for shoulders & arms

Welcome to this flowing and strengthening Yogalates class! With focus on balance, mobility, and deep core engagement, you’ll move through powerful postures and smooth transitions that energize your entire body.

Welcome to this flowing and strengthening Yogalates class! With focus on balance, mobility, and deep core engagement, you’ll move through powerful postures and smooth transitions that awaken and energize your entire body. Expect a full-body experience that invites strength, softness, and playfulness to your practice.
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No props needed – just you, your mat, and your breath.

A flowing, full-body work out – mixing yoga and pilates! 

Yogalates – Power & Flow

Focus on your spine and core as you connect with your deep abdominals using a resistance band for support. Emma guides you through gentle movements and supported articulations to improve both mobility and strength.

Focus on your spine and core, connecting to the deep abdominals with the assistance of a resistance band. Emma will guide you through gentle movements and supported articulations. You'll work on your mobility as well as your strength, for example, in twists and rolls. 
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No need for previous pilates practice and you can always go at your own pace. It's a great practice to build or maintain a strong and stable core.
<br>
<br>
Check out all the classes in the series <a target="_blank" href="https://yogobe.com/se/playlists/g5ctrxkup">Pilates with a resistance band</a>.

Pilates with a resistance band – move your spine and challenge your core strength.

Pilates for core & spine

This short, sweet, and sweaty workout is great to activate your deeper abdominals and connect to your deeper core from hands and knees. 

This short, sweet, and sweaty workout is great to activate your deeper abdominals and connect to your deeper core from hands and knees. On all fours it's easy to forget the connection and activation of the core and in this workout Emma will guide you to that "hugging in" awareness and use push and pull for connection, mobility and strength.  
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You can use forearms instead of hands or place your hands on a chair to reduce the load on your wrists. Put some extra padding under your knees or double up your mat if you need to. 
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No previous experience needed but start with <a target="_blank" href="https://yogobe.com/se/videos/c7z6">Pilates Workout – learn the basics</a> to get to know the five basic principles in pilates for a safe and efficient training and a warm up. 

Short, sweet, and sweaty – connect with deeper abdominals, mobility and core strength.  

Pilates Workout – on all fours

The final class of the challenge – great job! Micol guides you through a Pilates Barre class that blends the precision of Pilates with the energy of dance, cardio, and strength training — sculpting your legs, glutes, core, and arms.

Experience a full-body burn that blends the precision of pilates with the energy of dance, cardio, and strength training. In this Pilates Barre class, you’ll move through standing and floor-based exercises that sculpt your legs, glutes, core, and arms – while improving posture, balance, and body awareness. No dance experience needed – just a chair or barre for support, and a willingness to move with presence, precision, and power.
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Use hand weights if you have them, or get creative with canned goods or water bottles. No props? No problem – your body weight is enough!

A dynamic fusion of pilates, dance, and strength work to tone, lift, and energize your whole body.

12 Days of Pilates

Pilates Matwork – Full Body

Short summary

Pilates Matwork – Full Body

Pilates Matwork – Quick Core

Pilates for hips & glutes

Pilates with Hand Weigths

Pilates Workout – seated

Pilates Matwork – Abs & Ass

Pilates Workout – standing

Pilates for shoulders & arms

Yogalates – Power & Flow

Pilates for core & spine

Pilates Workout – on all fours

Pilates Barre – Tone & Burn