Want to strengthen your core, improve flexibility, and enhance your body awareness without leaving your living room? Pilates is a great way to do just that. Here are some easy Pilates exercises you can do at home, along with instructions to help you nail the proper form and get the most out of your workout.
Easy Pilates Exercises for Your Home Routine
The Hundred – Lie on your back, lift your head and shoulders, and pump your arms while holding your legs at a 45-degree angle. It’s a great way to warm up and get your blood flowing.
- Start with your knees bent and feet flat on the floor.
- Lift your head, neck, and shoulders off the mat.
- Raise your legs to a 45-degree angle.
- Extend your arms alongside your body, palms down.
- Pump your arms up and down, inhaling for 5 counts and exhaling for 5 counts.
- Keep going until you hit 100 pumps (that’s 10 full breaths).
Roll-Up – This one’s great for your abs and spine flexibility. Think of it as a super-controlled sit-up.
- Lie on your back with legs straight and arms overhead.
- Take a deep breath, then as you exhale, curl your chin to your chest and roll up to sitting.
- Try to reach for your toes, keeping your back rounded.
- Take a breath at the top, then slowly roll back down.
- Do this 5-8 times.
Single-Leg Circles – This exercise is fantastic for hip mobility and core stability.
- Lie on your back and extend one leg straight up to the ceiling.
- Keep the other leg flat or slightly bent if that’s more comfortable.
- Make 5 clockwise circles with your raised leg, then 5 counterclockwise.
- Try to keep your hips still – it’s harder than it looks!
- Switch legs and repeat.
Spine Twist – This one’s great for your obliques and spine mobility. It’s like giving yourself a gentle massage from the inside out.
- Sit up nice and tall with your legs stretched out in front, slightly apart.
- Stretch your arms out to the sides at shoulder height.
- Take a deep breath, and as you breathe out, twist your upper body to one side.
- Breathe in as you come back to center, then twist to the other side as you exhale.
- Do this 5 times on each side. Feel free to imagine you’re a human windshield wiper!
Swimming – Don’t worry, you won’t need a pool for this one. It’s all about strengthening your back and improving your posture.
- Lie face down with your arms stretched out in front and legs straight.
- Lift your arms, legs, and chest off the mat – you’ll look a bit like Superman flying.
- Now, alternate lifting your right arm/left leg, then left arm/right leg in a fluttering motion.
- Keep breathing normally and aim for 10 complete cycles.
- If you start to feel like you’re actually swimming, you’re doing it right!
The Saw – This exercise is great for your obliques and hamstring flexibility. Plus, it’s got a fun name!
- Sit with your legs wide apart and arms stretched out to the sides.
- Twist your upper body to the right, reaching your left hand toward your right foot.
- Pulse three times, trying to reach a little further each time (but don’t worry if you can’t touch your toes).
- Come back to center and do the same thing on the other side.
- Repeat this 5 times on each side. Pretend you’re sawing a giant log if it helps!
Side-Lying Leg Lifts – This one’s a killer for your outer thighs and obliques. You might feel like a synchronized swimmer on dry land.
- Lie on your side with your legs stacked and your head resting on your bottom arm.
- Lift your top leg to about hip height, then lower it back down.
- Do this 10-15 times, then switch sides.
- Want to make it harder? Try doing small circles with your raised leg. It’s like drawing tiny planets with your foot!
The Teaser – This is a classic Pilates move that works your entire core. It’s challenging, but don’t let that scare you off!
- Lie on your back with your knees bent and feet flat on the floor.
- Stretch your arms overhead like you’re reaching for something just out of grasp.
- Now for the tricky part: simultaneously lift your upper body and straighten your legs, aiming to make a V-shape with your body.
- Hold for a moment (and breathe!), then slowly lower back down.
- Try to do this 5-8 times. Remember, slow and controlled is better than fast and wobbly.
The Plank – You’ve probably heard of this one before. It’s a full-body workout disguised as a single position.
- Start in a push-up position with your hands directly under your shoulders.
- Engage your core (imagine you’re about to be tickled) and keep your body in a straight line from head to heels.
- Hold this for 30-60 seconds, focusing on keeping good form.
- If you want to mix it up, try dropping to your forearms or lifting one leg at a time. Just don’t try to check your phone while you’re doing it!
The Mermaid – Let’s finish with a stretch that’ll make you feel as graceful as a mermaid (or merman).
- Sit sideways with your legs folded to one side, like you’re about to tell a story around a campfire.
- Put one hand on the floor beside your hip.
- Lift your other arm overhead and do a gentle side-bend towards the floor.
- Come back to center and do this 5 times before switching sides.
- Feel free to hum “Under the Sea” while you do this. We won’t judge.
Tips to Make Your Home Pilates Practice Even Better
- Pay attention to your breathing. Try to match your movements with your inhales and exhales.
- Don’t worry too much about how many reps you do. Focus on doing each move correctly.
- Start small. Pick 3-4 exercises to begin with and add more as you get stronger.
- Listen to your body. If something doesn’t feel right, it’s okay to modify or skip it.
Want Some Extra Help? Try GYMGUYZ
If you’re looking to take your home Pilates to the next level, you might want to check out GYMGUYZ. We bring the trainer right to your living room. Here’s what we offer:
- Pilates routines made just for you
- Someone to make sure you’re doing the moves right
- All the equipment you need
- Even some nutrition advice to go with your workout
We bring the workout to you, which is perfect if you want the perks of a personal trainer without leaving your house.
Ready to give these exercises a try? Start with a few today and see how you feel. And if you want that extra boost, give GYMGUYZ a call. We might be just what you need to reach your fitness goals.
