10 Pilates Exercises to Do at Home: A Step-by-Step Guide

Pilates is a form of exercise that focuses on balance, flexibility, and overall body strength without adding bulk. It’s a great way to improve posture, relieve stress and tension, and develop a lean, toned body. The best part? You don’t need a fancy studio or expensive equipment to do Pilates. Here are 10 Pilates exercises you can do right at home, complete with step-by-step instructions.

1. The Hundred

Start by lying on your back with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Lift your head, neck, and shoulders off the mat and extend your arms long by your sides. Pump your arms up and down as you inhale for five counts and exhale for five counts. Repeat for 10 sets.

2. Roll Up

Lie on your back with your arms extended overhead and your legs straight out on the mat. Inhale as you lift your arms up and then exhale as you roll up into a sitting position, reaching towards your toes. Inhale again as you start to roll back down and exhale as you return to the starting position.

3. Single Leg Circles

Lie on your back with one leg extended towards the ceiling and the other one flat on the mat. Circle your raised leg clockwise for five counts, then counter-clockwise for five counts. Switch legs and repeat.

4. Rolling Like a Ball

Start in a sitting position with your knees bent and your feet flat on the mat. Hold onto your ankles and lift your feet off the mat, balancing on your tailbone. Inhale as you roll back onto your shoulder blades, then exhale as you roll back up to the starting position.

5. Single Leg Stretch

Lie on your back with both knees bent into your chest. Extend one leg out as you pull the other knee into your chest. Switch legs and repeat.

6. Double Leg Stretch

Start in the same position as the single leg stretch, but this time extend both legs out and then pull them both back in at the same time.

7. Spine Stretch

Sit up tall with your legs extended in front of you. Reach your arms out in front of you as you round your back and lower your head towards your knees. Sit back up and repeat.

8. Open Leg Rocker

Start in a sitting position with your knees bent and your feet flat on the mat. Extend your legs out and hold onto your ankles. Balance on your tailbone and roll back onto your shoulder blades, then roll back up to the starting position.

9. Corkscrew

Lie on your back with both legs extended towards the ceiling. Circle your legs clockwise, then counter-clockwise, keeping your hips still and your core engaged.

10. Saw

Sit up tall with your legs wide apart and your arms extended out to the sides. Twist your torso to one side and reach your opposite hand towards your foot. Sit back up and repeat on the other side.

Remember, the key to Pilates is control and precision, not speed. Take your time with each exercise and focus on your breath. With regular practice, you’ll see improvements in your strength, flexibility, and posture.