One of the amazing things about Pilates is that it can be done without equipment, the only thing you need to do Pilates at home is a mat. Because many pilates exercises are done on your back, you may want to get a thicker mat or put a towel underneath it.
Here are a few of my go-to moves that can be done anytime, anywhere. These workouts are great for firing up your core before you do other types of exercises or just to squeeze in when you can!
10 Minute At-Home Pilates Core Workout
Set up: Lie flat on your back. Come into a curl by lifting your head, neck and chest and reaching your arms along the side of your body. Start to pump the arms up and down while inhaling for 5 pumps and exhaling for five pumps. Repeat until you reach 100.
Modifications: Feet can stay flat of the floor or tabletop. Hardest is legs extended to 45*.
Set Up: From the Hundred position, bring your legs up to tabletop with your hands behind your head. Take your opposite elbow to your opposite knee while extending one leg out long. Criss cross from side to side. Repeat at least 20 times to elevate your heart rate.
Modifications: Move only the upper body and leave your feet flat on the floor.
Set Up: Straighten one leg up to the ceiling while the other floats off the floor. Reach as high up as you can on the leg, pull it towards you and switch legs with the breath. Repeat 10 times on each leg.
Modifications: Bend at the knees
Set Up: Place feet flat on the mat underneath the the knees, hips distance apart. Pressing into the heel, life the hips up until you feel a squeeze in the hamstrings and glutes. Lower and repeat 20 times, adding pulses at the top to increase difficulty.
Modifications: walk feet further away from the hips if there is too much pressure on the knees
Single Leg Bridge
Set Up: Same set-up as bridge, with one leg reaching up towards the ceiling. Lower and lift the hips 20 times on each side, adding pulses at the top to increase difficulty.
Modifications: Bring the lifted leg to tabletop
Leg Pull Down
Set Up: In a plank position on the mat, lift one leg up to hip height. Lower and repeat at least 10 times on each leg.
Modifications: Hold a plank without lifting the leg
Set Up: From a plank position, lower down on to your elbows one arm at a time. The elbows should be aligned under the shoulders. To take pressure off the low back, pull your belly button up to your spine and push through the heels. Hold at 30 second intervals.
Modifications: Lower knees to the mat while maintaining a neutral spine. Clasp the hands for extra support.
*Photos taken at Remedy Pilates & Barre in Arcadia, Arizona.
Jackie Parks is a certified Pilates instructor and owner of Jackie Parks Pilates (@jackieparkspilates). She has studied movement in a variety of ways and that blend of knowledge, passion and experience allows her to approach each body from a different angle. Jackie is passionate about functional movement, especially after injury or the beginning of your practice. She started her training in Yoga and moved to Pilates in 2014 where she has been happily stuck ever since. When she is not teaching you can find her chasing after her toddler, Waylon or enjoying Scottsdale living with her husband Jason.