Pilates Daily Basic Mat with Alisa Wyatt

Daily Dose Basics

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If you're just getting started with Pilates, this is the class for you. Alisa leads a detailed and doable workout aimed at building a strong core and keeping your body juicy and pain-free - it's a daily dose of anti-aging medicine! You'll learn how to know if you're alignment is off and how to fix it, along with tricks that will wake up your sleepy belly muscles. Get ready to feel amazing. Filmed at Pilatesology Studio in Hermosa Beach, CA.

What Others Are Saying


  1. amwrite 2 months ago

    Hi Alisa
    I am returning to Pilates after many years. I did your pre Pilates series first up and have done first 2 of your beginner series. I have noticed
    Sore tailbone with the pre rolling like a ball exercises and similar ( rocking on lower back) . With this class I again felt the same and noticed this in past with Pilates. Is there a way to modify? Should I avoid these exercises? They seem quite central to Pilates. Thanks.

  2. Catgal01
    Catgal01 3 months ago

    A great little start up for my beginner students. Thankyou!

  3. citronerable 1 year ago

    Hi, I’ve just started this as a trial, first time doing pilates, and am not sure if and how to proceed. I assume this is meant for beginners, but I’m finding some of it quite difficult – in case it matters, overall, I’m relatively fit and am tall and thin with a combination of hyper extension in limbs but an extremely stiff core…

    The part I can’t seem to follow from this exercise, is whenever we’re asked to lift the legs straight up in the air. I can barely get past 45 degrees, after which the only way I can bring my legs closer is if I bend my knees a bit. It’s like this when bringing both legs up together, but also when bringing one leg up and doing the circle. Should I be doing the exercise with the legs closer but the knees loose and bent, or should I be trying to keep legs straight (in which case they are at 45 degrees, and I can’t get them up high enough, and quite heavy to hold)?

    The rest of it I’m kind of managing to follow, although with a lot of stiffness and not very elegantly. I assume this will improve with time…

    • Alisa Wyatt Author

      Hi citronerable,
      Thank you for joining us! To answer your question, it’s better for you to keep your legs bent when they are in the air, especially if they feel extremely heavy. It’s common for your body type to have this difficulty but don’t despair–you will still be getting the benefits with bent knees. You might want to try one of my favorite tests: do something to measure your flexibility now and compare your results after a week or two of Pilates. Flexibility is usually the quickest thing to improve.
      Oh and don’t worry if you feel ungainly, I should have had an actual beginner do all of the progressive series with me so you could see what it’s really like for someone who hasn’t been doing Pilates for 20 years. I’m sure I make it look easy but even after all this time, there are still exercises I struggle with.

      • citronerable 1 year ago

        Hi Alisa, and thank you so much for the swift reply! That’s helpful to know.

        One more question on getting started: There seem to be two routes for beginners, there’s the beginner quick start with 10 classes; and then there’s also the pilates for beginners 15 day program. Which should I choose and what’s the difference? or should I aim to follow both and in what order?


        • Alisa Wyatt Author

          Good question–do the Beginner Quick Start up to Class 4 or 5 and at that point you can decide if you want to do the 15 Day Program. The difference in the 2 series is that the Quick Start is a Progressive series where I take add specific exercises each time, while the 15 Day Program is a mix of different teachers teaching a beginner class. The nice thing about the 15 Day Program is that you’ll get other teachers giving cues that I might not give while leading you through the same movements. Many of those classes also have real beginners as students so you’ll see more of the struggle we all go through when we first learn Pilates :).

          • citronerable 1 year ago

            Perfect. Will follow this advice. Thanks!

  4. KateB 2 years ago

    I’m loving the beginner workout set of classes. I’ve been working through some of the for the past few weeks and I’ve consistently had a problem with my tailbone. At least assume it’s my tailbone. I feel an uncomfortable popping anytime I’m rolling down or up. I feel it slightly more toward my right side. Any advice or ideas? I’ve tried adding blankets as padding under my mat, which makes it less uncomfortable but I still get the popping, just there is just a strange bump that shouldn’t be there. I thought about seeing a chiropractor but not sure if that’s the best first step. Thanks!

    • Alisa Wyatt Author

      Hi Kate, I’m so glad you asked about this! It’s actually quite common for people to have pain in the tailbone or a bump there–all tailbones are not made alike and can have parts that stick out and make rolling and sitting on that area difficult if not painful. I don’t know enough about what goes on to tell you anything except the anecdotal stuff I’ve learned along the way. So in one case, a client had pain in her tailbone that a chiropractor attributed to a fall off a horse years before. He did some adjustments and over time her pain went away although rolling on that area was still difficult. Another 2 had pain that was resolved through a series of “Structural Integration” (a fascia release therapy related to Rolfing). My uninformed suspicion is that some kind of muscle imbalance or tension can pull the tailbone into a different position where it gets stuck and that’s what makes it hurt. As a teacher, when I encounter a painful tailbone, I pad the sides of the pelvis with 2 thick, firm rubber pads so that the tail doesn’t hit the ground when balanced or rolling. Sometimes the issue resolves itself over time and with consistent practice. I do advise you to avoid doing anything that leaves it sore since that could make it worse. Hope that helps and thanks for asking, I will add your question to an upcoming newsletter for all the others who wonder the same thing.

  5. stacieleneehawkins 3 years ago

    Alisa, I wanted to thank you for your help in making my final decision on the Gratz Magic Circle. It arrived today and I can’t wait to get started. I now have a question regarding the pillow. I have chronic neck issue that occur due to soft tissue issue. It doesn’t hurt all the time, but is currently giving me an issue. I’d like to purchase a pillow to have handy during those times. My budget is tight, so which Gratz pillow would you recommend. There is big difference in price between the Half Moon Pillow and the pillow for shoulder blocks. I’ll use the pillow for at home mat work. Thanks again. Love my Pilates family.

    • Alisa Wyatt Author

      Hi stacieleneehawkins! I hope I’m not too late in replying but you don’t need to buy a pillow for your neck issue. They are nice to have in a studio where lots of sweat gets on them but at home, you can use a bath towel folded to the point where it feels better on your neck. Please be sure to never roll your legs over your head when your neck is acting up, you want to avoid putting extra pressure on those muscles. The thing to spend money on for you would be a small barrel :).

  6. susan h lawrence
    susan h lawrence 3 years ago

    It’s impossible to not love time Alisa. Great little (heart)warmer!

  7. Lannette
    Lannette 3 years ago

    This slow meticulous work is so good for my low back and SIJ. Thank you Alisa.

  8. Manisha.T 3 years ago

    Thank you Alisa! really good tips and great everyday warm up definitely going to add this to my everyday warm up.

  9. Lisaloula1 3 years ago

    Very Nice ???????? workout. Might add this to my daily morning routine!!!

  10. McLachlan 4 years ago

    All of your videos are so well done. The camera work is great, you are clear and precise making everything look effortless.

  11. Luz Alejandra Lovern

    Thanks Alisa, always great to learn from you. Yes the basic and fundamental Mat work exercises that allow our body to get ready for day by day. Not just for beginner for everybody that want to understand how our body is responding to the environment, emotional state or just want to feel the juice day ahead. Great inspiration always come from you. Sending love, Luz

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