Pilates is a form of exercise in which every move targets the muscles of your core. Strengthening your core is one of the best things you can do for your overall fitness. Whether you are doing core-focused exercises or exercises for other muscle groups, pilates exercises always engage the core. Why is it important to strengthen your core? Read on and find inspiration for pilates exercises at home. And what do you need? Just a mat for your comfort.
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Pilates exercises, why strengthen your core?
The core does not only include the rectus abdominis (the muscles that run vertically down the front of the abdomen) or the obliques (the muscles at the sides). It also includes the deep stabilising muscles called the transverse abdominis, as well as the muscles of the hips, lower back and pelvic floor.
Strengthening all these muscles is important because it helps maintain the body’s balance and stability . It allows you to keep good posture and proper exercise form. It keeps the spine stable and safe and simply helps you move with more control and efficiency.
A strong core also helps prevent pain in the lower back, which matters both during exercise and in everyday life.
This exercise method strengthens different areas of the core. To build real core strength, the abdominal area works at both a deep and a surface level. This means the movements engage a wide range of muscles, from the deep inner transverse abdominal muscles to the rectus abdominis on top.
What are the benefits of doing pilates at home?
Pilates exercises, whether pilates exercises for the abs or other more general movements, are great for building strength throughout the core area. However, there are other benefits that make them tempting to add to your routine.
While specific exercises are done on a reformer, or pilates exercises with a bar, pilates exercises at home require no equipment at all. Apart from a mat to keep you comfortable. You do not need to attend classes or go to a gym or studio, you can do a quick workout right at home.
Besides strengthening, pilates offers these benefits:
- increased flexibility,
- improved balance and coordination,
- awareness of your breathing.
It is also a scalable way to exercise. There are countless pilates exercises for beginners, as well as variations and progressions for more advanced exercisers.
💡 Tip: Looking for a 10-minute workout? Try: A 10-minute daily workout: How to do it?
Home workout routine
Great pilates core exercises include classic moves you may have heard of: the Hundred, the single-leg stretch and the roll-up. You can choose a few of these exercises as a warm-up before training. You can add some of them to your next workout as a way to focus on and work your core.
And if you are just looking for a quick movement session, pick a few exercises you like. Turn them into a standalone home workout routine.
💡 Tip: Discover other home workout routines too: HIIT workouts, exercises for flabby arms, home workouts for the bum and legs and full-body compound exercises.
15 pilates exercises to do at home
Below you will find 15 pilates core exercises for beginners that you can do at home. And with no equipment! If you are new to these exercises, try doing each one for 30 seconds and gradually work your way up to 1 minute.
| PILATES EXERCISES | REPETITIONS, TIME |
| The Hundred | 30 seconds to 1 minute |
| Single-leg stretch | 30 seconds to 1 minute |
| Leg circles | 30 seconds to 1 minute |
| Criss-cross | 30 seconds to 1 minute |
| Pendulum | 30 seconds to 1 minute |
| Teaser | 30 seconds to 1 minute |
| Scissor kick | 30 seconds to 1 minute |
| Roll-up | 30 seconds to 1 minute |
| Plank leg lifts | 30 seconds to 1 minute |
| Hip dips | 10 times on each side |
| Slow mountain climbers | 30 seconds to 1 minute |
| High plank to pike | 30 seconds to 1 minute |
| Bird dog crunch | 30 seconds to 1 minute |
| Double-leg stretch | 30 seconds to 1 minute |
| Toe taps | 30 seconds to 1 minute |
1. Pilates Hundred
- Lie on your back.
- Raise both legs towards the ceiling and lower them halfway so that they are at an angle.
- Lift your head and stretch your arms long beside your body, palms facing down.
- Pump your arms up and down for 5 breaths in and 5 breaths out.
- Repeat this breathing pattern 10 times while holding this position.
2. Single-leg stretch
- Lie on your back.
- Pull both knees to your chest, place your hands on your shins and lift your head off the floor.
- Extend one leg at a time, alternating sides.
- Keep your lower back on the mat and your core engaged throughout.
3. Pilates leg circles
- Lie on your back with your arms at your sides, palms facing down.
- Bend your left knee and place your left foot on the floor. Extend your right leg up so that it is perpendicular to the floor.
- Circle your right leg out to the side, down towards the floor and back to the starting position. Make the circle as big as you can while keeping your lower back on the floor.
- Reverse the circle.
- Complete all repetitions on one leg, then repeat on the other.
4. Pilates ab exercises, criss-cross
- Lie on your back and pull both knees to your chest.
- Place your hands behind your head with your elbows wide. Lift your head up.
- As you extend your left leg, bring your left shoulder towards your right knee. Then bring your right shoulder towards your left knee as you extend your right leg.
- Continue alternating sides.
5. Pilates back exercises, pendulum
- Lie on your back and stretch your arms out to the sides. Bend your knees over your hips and lift your feet off the mat.
- Let both knees drop to the right while keeping your lower back on the mat.
- Return to the starting position and repeat on the other side.
6. Pilates exercises at home, teaser
- Lie on your back on the mat.
- Bend your knees over your hips and lift your feet off the mat.
- Straighten your legs while reaching your arms towards your feet and lifting your head and shoulders off the mat. Try to form a “V” shape with your torso and legs.
- Hold for five breaths, then roll back down and bend your knees again.
7. Scissor kick
- Lie on your back.
- Extend your right leg up so that it is perpendicular to the floor. Place your hands behind your right leg, pull it towards your face and lift your head. Lift your left leg a few centimetres off the floor.
- Switch legs, pulling your left leg towards you and letting your right leg hover above the floor.
- Keep alternating legs.
8. Roll-up
- Lie on your back with your arms stretched overhead, resting on the floor.
- Raise your arms so that your wrists are directly above your shoulders.
- Slowly start lifting your spine and peel it off the floor, starting with your shoulders and finishing with your lower back.
- Curl up into a sitting position and then keep folding your torso over your legs, keeping your core engaged throughout.
- Reverse the movement to roll back down to the floor, lowering yourself from your lower back to your shoulders.
9. Plank leg lifts
- Start in a high plank with your hands directly under your shoulders.
- Lift one leg off the floor at a time, alternating sides.
- Keep your core, glutes and quads tight to avoid rocking your hips.
10. Pilates exercises at home, hip dips
- Start in a side plank with your right hand directly under your right shoulder and your left foot resting on your right.
- Dip your hips down towards the floor and then lift them back up.
- Repeat 10 times before switching to the left side.
11. Slow mountain climbers
- Start in a high plank with your hands directly under your shoulders.
- Bring one knee at a time towards your chest.
- Keep your core, glutes and quads engaged and avoid rocking your hips.
12. Pilates exercises for weight loss, high plank to pike
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart (or wider if that is how you usually do press-ups), shoulders over your wrists, legs extended and core engaged.
- As you breathe out, push your tailbone towards the ceiling while straightening your legs as much as you can. If you need to bring your heels closer to the floor, bend your knees.
- Reverse the movement to return to a high plank.
13. Pilates exercises at home, bird dog crunch
- Start on your hands and knees in a tabletop position with your wrists under your shoulders and your knees under your hips.
- Stretch your right arm forward and your left leg back, keeping your back straight and your hips level with the floor. Think about reaching your leg towards the wall behind you.
- Tighten your abdominal muscles and draw your right elbow and left knee in so that they meet near the centre of your body.
- Reverse the movement and stretch your arm and leg back out.
- Complete the set number of repetitions, then repeat with the other arm and leg.
14. Double leg stretch
- Lie face up and pull both knees towards your chest. Tilt your head back and place your hands on your knees.
- Stretch both legs out in front of you while reaching both arms overhead. Try to straighten your legs as much as possible while keeping your lower back on the floor.
- Circle your arms out and around back to your knees as you pull your knees back towards your chest.
15. Pilates exercises for beginners, toe taps
- Lie on your back with your feet on the floor and your arms by your sides. Your back should be flat on the floor.
- Lift your knees to a 90-degree angle. This is the starting position.
- Slowly lower your feet so that your toes can touch the floor.
- Reverse the movement to return to the starting position.
Effective Pilates exercises to strengthen your core
There are plenty of great exercises for your core and for strength training in general, especially if you challenge yourself with heavy weights and consciously engage your core during the movements. Pilates exercises really target the core, which is why they are a great choice if you are looking for ways to strengthen your core.
What is more, if you have not done Pilates exercises before, adding them to your workout routine gives your muscles a new challenge, and that is always a win! Will you take it as a new challenge and try Pilates exercises at home? 💪
