Flo Pilates

MAT PILATES TRAINING PLAN

CHOOSE YOUR AGE

By choosing your age and continuing you agree to our Terms of Service | Privacy Policy
Please review before continuing

Help
Flo Pilates

Mat Pilates for men

In your 20s, start a guided routine with Flo Pilates.

Fitness publications

Flo Pilates

My Profile

Have you practiced any mat Pilates before?

Background
Flo Pilates

You can build on what you know!

Bring your experience into a structured mat Pilates training routine.
We will help you train in your own space, without a gym setup.
Flo Pilates

Mat Pilates is a simple way to build strength

It's a type of training that uses controlled movements.
We will help you train in your own space, without a gym setup.
Flo Pilates

My Profile

What do you want most?

Background
Flo Pilates

Your goal gives this routine a focus

A mat Pilates routine brings strength work into the space and time you already have.
Follow a clear training schedule and let one completed session lead to the next.
Flo Pilates

My Profile

Which other goals would you like to work toward?

Choose all that apply

Flo Pilates

My Profile

Which body shape feels most like yours today?

Flo Pilates

My Profile

Your ideal body shape?

Choose a direction that gives your training a purpose

Flo Pilates

My Profile

When were you happiest with your overall fitness?

Background
Flo Pilates

My Profile

How does your weight usually change?

Background
Flo Pilates

Start with the pattern you recognize

A slow start does not decide your progress. Focus on sessions you can repeat.
Build a routine around your starting point to move at a pace you can maintain.
Flo Pilates

Activity

What is your current push-up range?

Flo Pilates

Activity

How many squats can you do at once?

Background
Flo Pilates

Activity

How far can you bend?

Flo Pilates

Activity

How regularly have you trained over the past three months?

Background
Flo Pilates

Let a small start become a habit

Our mat Pilates sessions are simple, guided, and fit around a busy schedule.
Use the movement demonstrations, follow the session, and build your perfect body.
Flo Pilates

Activity

Which areas need attention?

Choose all that apply

Flo Pilates

Train at home to build strength from head to toe

Your selected areas help set the direction for a balanced mat Pilates routine.
We'll provide video-guided workouts so every session has a clear starting point.
Flo Pilates

Activity

How many days can you set aside for exercise?

Background
Flo Pilates

Activity

How much time can you give each session?

Background
Flo Pilates

Activity

Do any of these issues affect your movement?

Choose all that apply

Flo Pilates

Noted, thanks!

Our exercises include full-body movement at a pace that suits your starting point.
Choose a pace you can repeat and build a more consistent routine.
Flo Pilates

Lifestyle & Habits

What is your usual work pattern?

Flo Pilates

Lifestyle & Habits

How much movement is in a normal day?

Flo Pilates

Lifestyle & Habits

How much energy do you have on most days?

Flo Pilates

Mat Pilates can help you feel more energized

Build staying power with sessions you can repeat each week.
You'll have more energy and strength for the activities that matter outside your workout.
Flo Pilates

Lifestyle & Habits

How much water do you drink?

1 average glass of water is 8 oz or 237 ml

Background
Flo Pilates

Lifestyle & Habits

How many hours are you sleeping?

Background
Flo Pilates

Lifestyle & Habits

Which of these habits are familiar to you?

Choose all that apply

Flo Pilates

Lifestyle & Habits

What do you most often want to eat?

Choose all that apply

Flo Pilates

Lifestyle & Habits

Which eating style fits you best?

With Meat

Without meat

With fish

WITHOUT ALLERGENS

Flo Pilates

Give your meals a place alongside your training

Nutrition is key to having a fit strong body.
Browse meal ideas and organize everyday food choices around your preferences.

Your meal ideas

Breakfast

517 kcal | 8 min

Lunch

597 kcal | 20 min

Dinner

601 kcal | 25 min

Flo Pilates

Lifestyle & Habits

Smoke at all?

Flo Pilates

Lifestyle & Habits

How often do you have alcohol?

Flo Pilates

Lifestyle & Habits

Which recent changes have made a fitness routine harder to maintain?

Choose all that apply

Flo Pilates

Elements of a mat Pilates routine

  • Controlled movement

    Slow, deliberate repetitions

    Practice at a manageable pace

  • Consistent practice

    Make room for a short session

    Return to the mat often

  • A clear starting point

    Illustrative portraits, not Flo instructors

Flo Pilates

Weight Goals

How tall are you?

ft
in
Flo Pilates

Weight Goals

What do you weigh now?

lbs

Your calculated BMI is 27, in the category overweight

Your measurements provide one starting point for your profile. Use that context alongside your goals, current ability and the routine you can maintain.

Flo Pilates

Weight Goals

What is your target weight?

lbs

Realistic goal: lose 8% of your weight

Use this target to give your routine a direction. Your starting point, food intake, activity and consistency affect the progress you see along the way.

Flo Pilates

Weight Goals

How old are you?

years

Age adds context to your starting profile

BMI does not describe every difference between people. Age adds context to your training profile.

Flo Pilates

Your starting profile

Body Mass Index (BMI)

You - 26.59

15

18.5

25

30

40

UNDERWEIGHT

NORMAL

OVERWEIGHT

OBESE

Risks of unhealthy BMI:

BMI is one screening measure. It does not diagnose health conditions or describe fitness, muscle mass or body composition on its own.

  • Body type

    Endomorph

  • Lifestyle

    Sedentary

  • Training frequency

    Basic

  • Weight pattern

    Slow, easy to gain weight

Flo Pilates

Weight Goals

Is there an occasion you are preparing for?

A date on the calendar can give your routine a practical focus while reaching your goal

Flo Pilates

Your training outline, with a goal to work toward

172175178181184187190
-7.9 lbs
-15 lbs
NowWeek 10Goal
*The chart illustrates a possible direction for progress using the illustrated plan. It is an estimate, not a personal prediction. Your starting point, food choices, routine and circumstances all affect how your results develop.

You want to:

Lose 15 lbs to reach your 175 lbs goal

Build habits for sustainable weight loss

Use the training plan as a framework to build a repeatable routine.
Bring guided mat Pilates movement into your week, with a routine that gives you a clear next step.

  • Your next step

    Start with a manageable session

    Illustrative portrait, not a Flo instructor

    • Flo Pilates

    Weight Goals

    What has made your fitness progress hard?

    Choose all that apply

    Flo Pilates

    Flo Pilates will keep you on track!

    Your mat Pilates routine gives each session a place in your week, so returning to practice takes less planning.

    Your strength

    Now

    Consistent practice

    Irregular practice

    Disclaimer: This graphic illustrates a training journey. It is not a forecast or a promise of an individual result.

    Flo Pilates

    Weight Goals

    What would make this change worthwhile for you?

    Choose all that apply

    Flo Pilates

    Weight Goals

    How confident do you feel about reaching your goal by December 16?

    Flo Pilates
    10%

    Putting your personal Mat Pilates plan together

    Your personal Mat Pilates training plan is ready!

    Your next step

    is a mat Pilates routine built around your goals

    Guidance and structure

    Sinoto

    Sinoto highlights the workout guidance and practical tips that kept his training organized.

    Straightforward movements to build a habit

    Heberto T.

    Heberto values a routine built around clear movements that feel manageable to repeat.

    A routine that became easier to return to

    ADREIL

    Adreil describes making short workouts part of his regular week. His account focuses on having a routine he could follow while working toward a lower weight, and noticing changes over time. The manageable sessions gave him a practical place to keep returning.

    *Disclaimer: These accounts describe individual experiences with other fitness programs, not Flo Pilates. They do not establish typical results or predict how another person will progress.

    Flo Pilates

    What's your name?

    Flo Pilates

    Research, your four-week mat Pilates training outline is ready to explore.

    Your fitness level

    Now
    After 4 weeks

    week 1

    week 2

    week 3

    week 4

    An illustration of the journey, not a predicted result

    Tailored to
    your answers

    Your goal:
    reach 175 lbs*

    Individual outcomes depend on nutrition, training, consistency and starting point. The chart illustrates the structure of the plan rather than a guaranteed change in weight.

    Individual outcomes depend on nutrition, training, consistency and starting point. The chart illustrates the structure of the plan rather than a guaranteed change in weight.

    Flo Pilates

    Reveal the offer for your training plan

    Here is your subscription price
    with clear 28-day billing

    $14.99
    USD
    first 28-day price

    for the Mat Pilates Workout Plan

    Scratch it off

    Renews at $39 every 28 days

    6
    Flo Pilates

    $14.99 USD billed today for your first 28 days

    28 days at $0.49 a day

    Your Mat Pilates Workout Plan is ready!

    Now

    Your Goal

    Person before
    Person after

    Muscle strength

    Muscle strength

    Low

    High

    Mat Pilates workout level

    Mat Pilates workout level

    Beginner

    Advanced

    Choose Your Plan

    28 days at $0.49 a day
    $14.99 USD billed today for your first 28 days

    Pay $14.99 USD today for your first 28 days of your Flo subscription. Renews automatically at $39 USD every 28 days until canceled. No free trial. Review the subscription terms at checkout.

    What's included in your plan

    • Progressive workout program

      organized around your starting level and chosen goal

    • Beginner-friendly routines

      to practice strength and control

    • Guided mat Pilates movements

      covering movements for the upper body, lower body and core

    • Guided at-home mat Pilates

      with clear movement guidance

    • A place in your week

      set aside time to return to your mat Pilates routine

    • No gym, no problem

      use mat Pilates movements in a space that works for you

    YOUR NEXT STEP

    Make time for your routine

    Choose a time that suits you and start in a comfortable space

    App Store

    Google Play

    Personal

    experiences

    Individual

    perspectives

    Guided practice

    at your own pace

    Build your routine

    Personal exercise experiences

    Kevin
    Kevin, -34 lbs

    Kevin describes moving from 205 to 171 pounds in his personal account.

    Todd
    Todd, -42 lbs

    Todd describes a familiar cycle: losing weight, then gradually gaining it back. In his account, the fitness program helped him establish a repeatable exercise habit. He reports losing 40 pounds over seven months and maintaining that change. The part he emphasizes most is learning the consistency he had previously lacked.

    Carlos
    Carlos, -30 lbs

    Carlos uses the fitness program as one part of a broader training routine, completing its sessions before moving on to weights. He reports a change from 74 kg to 60 kg and a reduction in body fat. His account emphasizes enjoying the workouts and returning to them regularly alongside the rest of his exercise program.

    *Disclaimer: These accounts describe other fitness programs, not Flo Pilates. Contributors were compensated for their feedback. Their experiences do not establish the outcome of this plan or predict individual results.

    Common questions

      How can mat Pilates fit into my week?

      Choose a manageable time and a clear space for your mat Pilates practice. Follow the movement guidance at a pace that suits your starting point. A regular place in your week can make it easier to return to the routine, especially when other demands compete for your time.

    Fitness publications

    More exercise experiences

    A focus on strength

    Andrés

    Andrés values having a broad selection of exercises in one app. His account focuses on building muscle and maintaining definition with a routine he can follow independently.

    Variety and consistency

    Shawn

    Shawn describes enjoying the variety while working toward a lower weight.

    A gradual progression

    Juan

    Juan describes an approachable first week followed by gradually harder sessions. His account highlights that progression: the routine begins at a manageable level, then gives him more to work toward as he continues.

    *Disclaimer: These accounts describe other fitness programs, not Flo Pilates. Individual experiences do not establish results for this plan.

    Excellent

    Start your next four weeks with a plan

    28 days at $0.49 a day
    $14.99 USD billed today for your first 28 days

    Pay $14.99 USD today for your first 28 days of your Flo subscription. Renews automatically at $39 USD every 28 days until canceled. No free trial. Review the subscription terms at checkout.

    Subscription and support

    The Flo Pilates subscription $14.99 USD billed today for your first 28 days, then $39 USD every 28 days until canceled. Check your subscription terms for renewal and cancellation details.

    For refund eligibility and conditions, read the refund policy.

    For Flo service, account and subscription information, review the linked policies or contact support.

    Privacy