What Are the Best Home Pilates Workouts?
Pilates is an ideal workout for people of all fitness levels looking to build strength, flexibility, and balance, all from the comfort of home. Since it’s a low-impact exercise that requires minimal equipment, Pilates can easily fit into any home workout routine, offering benefits without needing a lot of space. Whether you're aiming to strengthen your core, tone your legs, or improve your posture, these Pilates exercises will help you get there. Here’s a guide to the best home Pilates workouts, covering moves for every part of your body.
Getting Started with Home Pilates: What You Need
The beauty of Pilates is its simplicity. To start, all you need is a comfortable mat. Some exercises can be enhanced with a few extras, like resistance bands, light dumbbells, or a stability ball, but these aren’t necessary if you’re just getting started. Clear a quiet, open area where you can stretch your arms and legs freely without hitting any furniture. Warming up is also essential to avoid injury—simple moves like shoulder rolls, light stretching, and gentle twists can help loosen up your muscles before diving into your Pilates workout.
Core-Focused Pilates Workouts
A strong core is the foundation of Pilates, and these exercises target the abs while helping you build stability. Start with The Hundred, a classic Pilates move that strengthens your entire core. Lie on your back, lift your legs to a tabletop position, raise your head and shoulders, and pump your arms up and down as you breathe in and out, counting to a hundred.
For lower abs, the Single-Leg Stretch is a great choice. Extend one leg out while pulling the other knee in, switching legs in a controlled motion. To add an extra challenge, try Plank Variations like side planks to work not only the core but also the arms and shoulders. Finally, the Roll-Up is a full-body stretch that activates your core and improves spine flexibility. Lie flat, then slowly curl your body up and reach for your toes before rolling back down with control.
Lower Body Pilates Workouts
Pilates doesn’t overlook the lower body. The Bridge Exercise is a foundational move that targets the glutes, hamstrings, and lower back. Lie on your back with your feet flat, lift your hips off the mat, and hold, feeling the engagement in your glutes and core. For a bit more intensity, lift one leg at a time while in the bridge position.
Leg Circles help with hip flexibility while strengthening the thighs and core. Lie on your back, lift one leg, and draw small circles in the air, gradually making them larger. Side-lying moves like Side-Lying Leg Lifts and Clamshells target the outer thighs, glutes, and hip stabilizers. These moves don’t just build strength but also improve balance and alignment.
Upper Body Pilates Workouts
Pilates is also great for toning the upper body, even without weights. The Pilates Push-Up is a tricep-focused move that works the arms, shoulders, and chest. Start in a plank position and lower your body, keeping elbows tucked close to your sides. If full push-ups are too challenging, start on your knees and work your way up.
Simple Arm Circles using light weights or resistance bands are surprisingly effective for the shoulders and arms. Another good move is the Kneeling Side Kick, where you kneel on one knee and extend the other leg out, raising and lowering it as you reach with the opposite arm. This movement strengthens both the arms and obliques while challenging your balance. Lastly, the Swan Pose stretches the spine and strengthens the upper back and shoulders. Lie face-down, then lift your chest off the mat, engaging the upper back.
Full-Body Pilates Workouts
For a full-body challenge, Pilates Swimming is a great choice. Lying on your stomach, lift your legs and arms off the mat and alternate lifting opposite arm and leg in a “swimming” motion. This exercise works the core, lower back, glutes, and legs, all at once.
The Teaser is another classic, requiring control and core strength. Start lying flat, then bring your legs and upper body into a V-shape, reaching for your toes. For a twist and stretch, try the Saw Exercise by sitting with legs extended, reaching one hand toward the opposite foot while twisting through the spine. The Side Bend is another all-in-one exercise, where you support yourself on one arm, lift your hips, and extend your top arm over your head, engaging the obliques, arms, and legs.
Stretching and Flexibility Exercises for Cool-Down
After a solid Pilates session, it’s essential to cool down and stretch. Spine Stretch Forward is perfect for decompressing the spine and releasing tension in the back. Sit with legs extended and reach forward, keeping your back straight, then curl forward as you exhale.
Child’s Pose is a relaxing way to stretch the back, hips, and shoulders. Sit back on your heels and extend your arms forward, letting your body relax into the stretch. The Figure-Four Stretch targets the glutes and hips, reducing tightness in areas that can affect your lower back. Finally, Roll-Down and Roll-Up is a gentle way to end your session, allowing your spine to release as you roll down and back up with control.
Tips for Creating a Home Pilates Routine
Building a balanced Pilates routine at home doesn’t have to be complicated. Try mixing core, lower body, upper body, and full-body exercises for a comprehensive workout. Start with basic moves and gradually work up to more challenging ones, focusing on form over speed. Pilates is all about control and precision, so slow down and make each movement count. Consistency is key—aim for a few short sessions a week to see real progress.
Conclusion
Pilates is an incredibly versatile and effective way to work out at home, whether you’re looking to strengthen your core, improve flexibility, or build overall body strength. With a mix of targeted exercises, you can create a routine that fits your goals and schedule, all from the comfort of your living room.
At Sandy Greiner Pilates, we’re here to help you get the most out of your Pilates journey. From beginner basics to advanced routines, we provide guidance and support to help you build a sustainable, effective home Pilates practice. Dive in, stay consistent, and watch your strength, flexibility, and balance grow over time.