Pilates is a great way to build a stronger, more mobile body. It’s also a great option if you’re working out at home, as mat-based sessions require little to no equipment.
For example, take this 20-minute routine from Gemma Forkard, Pilates instructor and founder of Shape Pilates. Just his five bodyweight moves are guaranteed to strengthen your entire body and move your hips and more.
Just roll out your yoga mat and get started.
How to do Gemma Forcard’s full body Pilates routine
- Triceps dips with leg raises x6-8
- Oblique crunch with hip opener and leg rainbow x6-8
- Spine stretch with leg extensions x6-8
- Lunges with arm raises x6-8
- 12 lunge holds with arm raises
Perform the above movements as a sequence. Each item is designed to flow into the next, so make sure there is a smooth transition without interruption. See below for instructions and video demonstrations to correctly perform each step.
Complete the entire sequence on one side of your body, take a few deep breaths, then repeat on the other side. Folkard says this takes about 20 minutes.
She also recommends warming up with a few cat or cow stretches before jumping in.
1. Tricep dips with leg raises
- Get on all fours and place your knees directly below your hips and your hands slightly in front of your shoulders.
- Extend your left leg back so it is parallel to the ground.
- Keep your elbows in line with your hands and lower your back to the ground, flat. At this time, lift your left leg so that it is in line with your torso.
- Press your hands to extend your arms again.
- An easier alternative is to perform this movement with both knees on the ground.
Lecturer’s insight
According to Folkard, this move is a fun stretch for your back and abdominal muscles, while improving balance and developing upper body stability.
2. Oblique crunch with hip opener and leg rainbow
- Keep your left leg lifted in the above position. Place your right forearm on the floor so that your elbow is under your shoulder. Push the mat apart and keep it long.
- Rotate your hips to the left and open them outward so your left knee is higher than your hip and extend your left leg.
- Pull your left knee toward your left shoulder. You should feel this on the left side of your abdomen.
- Extend your leg far away and draw an arc behind your other foot (hence the rainbow name).
- Reverse this movement to return to the starting position and repeat.
Lecturer’s insight
Folkard describes this as a “combination move,” which combines several different movements into one fluid sequence, offering several benefits.
“[It’s designed to] It mobilizes the hips, tightens the waistline, and strengthens the lower back and glutes, especially the gluteus medius and lateral muscles, which are important for stability,” she explains.
3. Stretch your spine while stretching your legs.
- Keep your left leg raised.
- Pull your left knee toward your nose and arch your spine. The focus here is to use your abdominal muscles to control the stretch.
- Extend your legs back as your spine stretches into neutral. Keep your lower back from sinking by keeping your legs parallel and lifting your lower ribs slightly.
Lecturer’s insight
There may be similarities between this movement and cat and cow stretches. Both provide a fun stretch along the back and abdomen.
This pose has fewer points of contact with the ground, making balance more difficult and requiring greater upper body stability.
4. Lunges with arm raises
- Stand in this split stance, bringing your left foot under your body and between your hands.
- Inhale and lower your right knee until it is just above the ground and draw your elbow next to your ribs. You should now be in a lunge position. This is the starting position.
- As you exhale, extend your right leg and push your torso diagonally forward. At this time, extend your arms above your head so that they are in line with your ears.
Instructor’s insight
This is a full-body workout, which trains muscles in your legs, shoulders, arms, etc. at the same time. The result is an increased heart rate and improved lower body strength and mobility.
5. Raise arms and lunge hold
- Stay in a lunge position with your weight on your front leg and your left knee over your ankle.
- Use your strength to stretch your arms above your head, in line with your ears. It should be at about a 45 degree angle to the floor.
- Lower one arm so it’s in line with your torso, then bring it back over your head and do the same with the other arm.
- Connect your movements and muscles to create resistance, advises Folkard. You can also hold lighter weights to level up each movement.
Lecturer’s insight
Your arms may be the part of your body you’re moving, but it’s your lower body that’s more likely to feel the effects of this exercise. That’s because the small stabilizing muscles around your knees, hips, and ankle joints have a hard time maintaining a lunge position as you move your upper body, says Folkard.
