Mat Pilates is performed on a special exercise mat designed for the floor-based exercises. (In other words, it does not involve the use of a Pilates reformer.) Mat Pilates uses your own body weight to create resistance that tones your body, defines your muscles, and improves posture, agility, and flexibility. Mat Pilates also emphasizes standing poses that target the hips and spine.
Some professional instructors recommend mat Pilates for beginners, as a way to ease into reformer Pilates. A minimum of three mat Pilates sessions a week is best. For a greater challenge on the mat, supplement your workout with a Pilates ring, ball, or other such type of equipment that increases resistance.