Pilates has long been a dancer’s secret to staying strong and limber. Created by Joseph Pilates in the 1920s, it’s since become a beloved workout for millions because you can tone your whole body and increase flexibility with small, gentle movements. But you don’t have to visit a Pilates studio or buy fancy equipment to get all the benefits.

In Prevention’s all-new book, Wall Pilates 101, expert Kathryn Ross-Nash transformed her best Pilates workouts into simple routines you can do at home with just a wall and a mat! This beginner-friendly plan includes low-impact 30-minute workouts that use small, controlled movements to help you develop long, lean muscles. You will:

Prevention's Wall Pilates 101 has everything you need to get started, including a daily wellness tracker that helps you stick with this plan and reach your goals. Plus, you’ll get photos of every exercise demonstrating proper form, along with tips to adjust the plan to your fitness level.