You might think you have to take an expensive Pilates class at a fancy studio to reap the benefits of this low-impact, strength-building, muscle-toning workout, but you can experience all of its benefits with an effective Pilates workout right at home.
Pilates was developed by trainer Joseph Pilates in the early 1920s. Although it focuses on core strength, it is a total-body workout that can improve strength, posture, mobility and flexibility. Many people practice Pilates on a mat or reformer machine. Pilates studios can be found all over the world, but you can also do this exercise at home.
Dani Busco, senior Pilates instructor at Equinox SoHo in New York City, has created an at-home Pilates workout that targets your core, glutes, arms, and shoulders. This seven-move series takes just 20 minutes and all you need is a comfortable mat or towel to work on.
The exercises include:
- Half Roll Down
- Glute Bridge
- Standing Back Kick Series
- Side Panel
- Lower Lift
- Cross
- Pilates push ups
Pilates has many benefits and is suitable for people of all ages. Some people think training has to be hard, but you can still build strength at a lower intensity. “Just because you slow down doesn’t mean the training isn’t effective,” Busco said. health.
The health benefits of Pilates include:
- Increase core strength
- Improves flexibility and mobility
- Improve your balance
- Reduces lower back pain
- Improve your posture
- Helps rehabilitate some injuries
- Can contribute to weight loss and management
Complete each of these seven exercises for the suggested number of repetitions for an effective, fun, full-body Pilates workout at home.
1. Half roll down
The half roll down starts to activate your core muscles: “This warms up your body and gives you a roadmap of what to expect in the rest of the series, from your lower abdomen to your spine to the back of your legs,” Busco explained.
How to do it:
- Begin sitting with your knees bent, heels on the floor and hands on the sides of your thighs.
- As you exhale, draw your abdominal muscles in toward your spine and tilt your pelvis so that your lower back is pressed into the floor.
- Your lower back is the leader. Lower down, one vertebra at a time, until your lower back touches the floor.
- As you exhale, engage your hamstrings, squeeze your glutes and pull in your abdomen to return to the starting position.
- Repeat 8 times.
2. Glute Bridge
As the name suggests, the glute bridge is an exercise that activates your glutes, but it also works your hamstrings, lower abdominals, and triceps.
How to do it:
- Lie on your back with your knees bent and your arms at your sides, palms facing down.
- Press with your arms and pull your hips in, curving your body from your waist down to your hips.
- Start at the ribs and slowly work your way down.
- Repeat 8 times.
3. Standing back kick series
The Standing Sidekick series works your legs and hips. As a stability exercise, it also works your core muscles. “Performing this series standing up instead of lying down activates more of the muscles in your legs and improves your balance,” says Busco.
How to do it:
- Stand with your left foot on a yoga block and your right foot on the floor.
- Lift your right foot and step forward, keeping your left knee soft.
- Keeping your shoulders down and back, bend your legs and extend your right leg forward.
- Squeeze your buttocks and step your legs back.
- Repeat 8 to 10 times.
- Next, rotate your foot clockwise 8 to 10 times, then counterclockwise 8 to 10 times.
- Repeat this sequence with the other foot.
4. Side plank
“Side planks work all parts of your core – front, back and everything in between – which helps improve your balance and stability,” Busco explains.
How to do it:
- Start in a plank position with your shoulders resting on your arms. Tighten your abs.
- Move your left hand towards the right and rotate your feet, placing your left foot behind your right foot and rotating your body to the right.
- Keeping your hips raised, extend your left arm upwards and hold for 10 seconds.
- Return to A and repeat on the left side.
- Repeat eight times on each side.
5. Lower the lift
The lower lift works the lower abdominal muscles.
How to do it:
- Lie on your back with your knees bent and your feet on the floor.
- Make a diamond shape with your hands and place them palms down under your hips.
- Lift your feet straight up, heels together and knees turned outwards to form a diamond shape with your legs.
- Draw your abdominal muscles in toward your spine, engage your hands, and exhale from your belly as you lower your legs to a 45-degree angle.
- Start by lifting your feet.
- Repeat 8 times.
6. Cross
Basco says cross exercises are great for strengthening your oblique abdominal muscles and can also improve spinal rotation.
How to do it:
- Lie on your back with your knees in a tabletop position and your hands above your head with your elbows pointing forward.
- Do sit-ups by bringing your elbows to your knees.
- Maintain that position and move your elbows out to the side.
- Twist your left elbow in toward your center as you bring your right knee in closer to touch.
- Return to B and repeat on the other side.
- Repeat eight times on each side.
7. Pilates Push-Ups
“Pilates push-ups allow you to lift weights using your triceps, a muscle that usually doesn’t get much attention,” Busco says. Pilates push-ups also work your shoulders and core.
How to do it:
- Start in a plank position with your elbows stacked on your hands and your abdominal muscles tense.
- Squeeze your inner thighs.
- Bend your elbows and lower yourself as far as you can without touching your chest to the ground.
- Push up.
- Repeat 8 times.
Pilates may seem intimidating, but it’s a great exercise for all levels, whether you’re just starting out or have been doing it for years. Here are some tips that can be applied regardless of your experience level.
Beginners
While Pilates is generally suitable for anyone, you should always consult with a health care professional before starting any new exercise program. Also, if you are pregnant or have an injury, you should consult with a medical professional before starting Pilates.
If you’re new to Pilates, here are some tips to help you:
- Go slowly and focus on your form. It’s more important to maintain proper form than to rush through the workout or sweat profusely.
- If it suits you, please attend face-to-face classes. Attending an in-person class allows you to see the moves being performed up close and learn basic form from a trained instructor.
- Give yourself time and space to continue. Pilates is convenient because it doesn’t require a lot of space, so mark it in your calendar and stick to it.
- Don’t be discouraged if the movements are too difficult. With any new workout, some exercises may seem difficult at first. Don’t let getting a movement “wrong” put you off the workout. As you get stronger and more confident, you’ll get better.
- Pay attention to your breathing. Breathing is a key element of Pilates: focusing on your breath will help you work your core muscles more effectively during exercise.
For Professionals
One of the benefits of Pilates is that you can continue to challenge yourself as you improve without having to commit more time. Once you’ve been doing Pilates for a while and feel more confident with these movements, here are some tips for challenging yourself:
- Explore advanced changes. Many Pilates exercises have variations that can be made more challenging – for example, if you’re confident doing Pilates 100 with your feet in a tabletop position, you can extend your legs to a 45 degree angle to make the movement even more advanced.
- Add props. Adding props doesn’t make a workout inherently more difficult, but if you’re getting bored with your usual Pilates workouts, adding props like resistance bands, spring circles, foam rollers, balls, etc. can help you add new moves and add variety to your workout. Consult a Pilates professional on how to use props safely.
- Focus on the basics. Many Pilates experts say that basic Pilates exercises can still be difficult, because as you build strength and muscle memory, you can fine-tune your form and breathing to make the exercises more effective.
Device
For the exercises above, all you need is an exercise mat (or even a yoga mat) or a thick towel so you can perform each exercise comfortably. We recommend not trying these movements on a hard floor, but rather giving your body a bit of cushioning.
Other Pilates workouts may use equipment such as:
- Reformer Machine
- Cadillac/Trapeze Table Machine
- Ladder Barrel
- Chair
- Raised mat
- Stepping stone
Pilates is a low-intensity, core-focused workout. You can take a Pilates class in person, but it’s also a great workout to do at home. This 20-minute workout features seven Pilates exercises that work your core, arms, butt, and more. All you need is a mat or towel.
Always consult with your healthcare professional before trying any new workout.
