Our lives are ever busy, and following a healthy lifestyle routine often feels like we are lifting a mountain on our shoulders. Finding an hour to hit the gym can feel like a huge task. This is where Pilates swoops in to save the day, offering the benefits of full-body fitness right from the comfort of your home.
Pilates was created in the early 20th century by Joseph Pilates, who developed these exercises to help injured soldiers regain strength during World War I. Over time, Pilates gained popularity for its focus on core strength and flexibility, making it one of the best workout methods in the world. Despite its benefits, Pilates is often underrated compared to other fitness routines.
Pilates exercises at home can improve your overall fitness by acting as one of the best core strengthening exercises, enhancing flexibility and promoting better posture. These exercises can also help with weight loss, making them a great choice for anyone looking to get fit. In this blog, you will discover 15 easy and effective Pilates exercises at home that are perfect for beginners. So, keep reading to learn more about Pilates workouts at home!
Table Of Contents
- Can I Do Pilates On My Own At Home?
- Is Pilates At Home Effective? Here Are 15 Pilates Exercises At Home
- Is 20 Minutes of Pilates A Day Enough?
- Expert’s Advice
- The Final Say
- FAQs
- References
Can I Do Pilates On My Own At Home?
Yes, you can definitely do Pilates on your own at home! Pilates is a great workout that you can easily do in the comfort of your own space without any special equipment. All you need is a mat or a towel to get started.
One of the best things about Pilates is that you can do it anytime, anywhere. You don't need to go to a fancy gym or take expensive classes. Just put on some comfortable clothes, clear a small space in your home, and follow along with some Pilates videos or books. Pilates routine at home focuses on your body weight and controlled movements, so you can get a great workout without any special tools. With a little bit of practice, you'll be feeling stronger and more flexible in no time!
Also Read: 5 Best Home Exercise Workout Plans With Personalised Tips And Routines!
Is Pilates At Home Effective? Here Are 15 Pilates Exercises At Home
Yes, Pilates at home is very effective. It is like a full-body weight loss routine, where all the important muscles of your body are worked upon.
Here are 15 Pilates workouts for beginners at home that you can do for overall fitness:
1. Pilates Bridge
How To Do This Pilates Exercise at Home?
- To start this exercise, lie on your back with your legs bent and feet firm on the floor. Keep your arms at your sides.
- When your body is in a straight line from your shoulders to your knees, tuck your tailbone in and raise one vertebra at a time off the ground.
- Pause at the top and tighten your glutes.
- Reverse the movement to return to the starting position.
- This is one repetition. Do 2 sets of 10 reps.
2. Abdominal Curls
How To Do This Pilates Exercise at Home?
- Begin by lying on your back with your elbows widely apart, hands behind your head, and feet flat on the ground with your knees bent.
- Tighten your abs, tuck your chin slightly, and bend your head, neck, and shoulders down onto the mat.
- Slowly return to the starting position by moving in the opposite direction.
- This is one repetition. Do 2 sets of 10 reps.
3. Toe Taps
How To Do This Pilates Exercise at Home?
- Lie on your back with your arms at your sides, bend your legs 90 degrees, and lift your feet into the air so that your shins are parallel to the floor.
- Lower your left leg toward the floor, bending your hips so that your lower back is not touching the mat.
- Lift your leg back to the starting position, engaging your lower abs.
- This is one repetition. Do 2 sets of 10 repeats on each side.
4. Bicycle Crunches
How To Do This Pilates Exercise at Home?
- How to: Start by lying on your back with your hands clasped behind your head and your elbows wide apart.
- Lift your feet so that your shins are parallel to the floor, and bend your legs 90 degrees.
- At the same time, rotate your upper body to the right, straightening your left leg at a 45-degree angle.
- Press your hips to the floor as you twist. Return to the starting position and switch sides. This is one rep. Do 2 sets of 20 reps.
5. Side-Lying Leg Raises
How To Do This Pilates Exercise at Home?
- Start by lying on your right side with your shoulders in line with your hips, bend your right leg so that your heel is in line with your hips and touches the floor, and extend your left leg straight up into the air, parallel to the floor.
- Raise your left leg a few inches further and then return to the starting position. This is one rep. Do 2 sets of 20 repeats on each side.
6. Clamshells
How To Do This Pilates Exercise at Home?
- Lie on your right side with your legs bent at a 90-degree angle, your heels in line with your hips, rest your upper body on your right forearm parallel to the top of the mat and extend your left hand to your hips.
- Press your heels together and lift your left knee toward the ceiling without changing the shape of the rest of your body.
- Lower your knee back down without losing contact with your heels. This is one iteration. Perform 2 sets of 20 reps on each side.
7. Kneeling Side plank
How To Do This Pilates Exercise at Home?
- Lie on your right side, legs bent at a 90-degree angle, heels in line with hips, upper body resting on right forearm parallel to the top of the mat, left hand extended on the butt.
- Press into your forearms and lift your hips until your body forms a straight line from your shoulders to your knees.
- Hold for 30 seconds, then lower your back to start and repeat on the other side.
Also Read: 7 Best Afternoon Workouts For Weight Loss, Exercise Routine And Tips!
8. 'Open Book' Stretch
How To Do This Pilates Exercise at Home?
- Start by lying on your right side with your legs bent at a 90-degree angle, heels in line with your hips, hands clasped behind your head, and your elbows cupping your face.
- Without moving your hips, rotate your left elbow and upper body back. Using control, return to the starting position.
- This is one rep. Repeat 6 times on each side.
9. Prone Chest Lifts
How To Do This Pilates Exercise at Home?
- Start by lying face down on a mat with your legs straight on the floor, your forehead on your hands, and your elbows wide apart.
- Pull your navel toward your spine to support your lower back.
- Using your upper back muscles, lift your head, chest, and arms a few inches off the floor.
- Slowly return to the start. One rep. Perform 2 sets of 10 reps.
10. Bird Dog
How To Do This Pilates Exercise at Home?
- Take the position on the floor by keeping your wrists under your shoulders and knees under your hips.
- Straighten your left arm to shoulder height and extend your right leg back to hip height.
- Pause to make sure your hips and shoulders are still perpendicular to the floor. Lower your body to start.
- This is one rep. Repeat 10 times on each side.
11. Donkey Kick
How To Do This Pilates Exercise at Home?
- To do the Donkey Kick exercise, start on your hands and knees. Place your elbows under your shoulders and your knees under your hips.
- Tighten your abs as if you are trying to pull your navel to the spine.
- Raise your left leg until your thigh is parallel to the floor, keeping your legs at a 90-degree angle and your back straight. To begin, scroll down.
- This is one rep. Do 2 sets of 15 repeats on each side.
12. Kneeling Plank
How To Do This Pilates Exercise at Home?
- Start on your hands and knees. Place your wrists behind your shoulders and your knees under your hips.
- Move your shoulders forward over your wrists and lower your hips toward the floor until your body forms a straight line from the top of your head to your knees.
- Tuck your tailbone slightly, widen your collarbone and shoulder blades, and draw your navel toward your spine. Hold for 30-60 seconds.
13. Full Plank
How To Do This Pilates Exercise at Home?
- Start on your hands and knees, with your wrists behind your shoulders, your knees under your hips, and your toes tucked in.
- Move your shoulders forward over your wrists and lift your knees off the mat, creating one long line from the top of your head to your heels.
- Squeeze your tailbone slightly, widen your collarbone and shoulder blades, and pull your navel toward your spine.
- Hold for 30-60 seconds.
14. Squats
How To Do This Pilates Exercise at Home?
- Place your feet parallel and hip-width apart to begin.
- Once your thighs are parallel to the floor, sit down by bending your hips and pushing your butt back.
- Lean your chest forward slightly and extend your arms out in front of you for balance.
- Your knees should be over your second toes.
- Use your glutes to gather strength and press through your heels to stand back up.
- This is one repetition. Do 2 sets of 15 reps.
15. Lunge with Hip Hinge
How To Do This Pilates Exercise at Home?
- Start in a lunge position with your left leg straight behind you, toes together, heel raised, right leg forward, foot straight, knee bent, arms crossed in front of chest, torso slightly forward over body. Right leg.
- Lean your torso forward over your left hip, bend your hips, and lift your chest again.
- Make sure your front knee is over your second toe. One rep. Perform 2 sets of 10 repeats on each side.
Also Read: Pilates For Weight Loss: Best Exercises, Workout Plan, Benefits & More!
Is 20 Minutes of Pilates A Day Enough?
Yes, without a doubt! Pilates can help you get in shape in as little as 20 minutes a day if you're doing the appropriate Pilates exercises at home. And it's definitely preferable to fit in those 20 minutes if it means the difference between performing a quick Pilates workout and doing nothing at all.
Regular practice is essential to get the most out of Pilates. If you can squeeze in frequent 20-minute sessions, you'll be well on your way to getting the Pilates body you've always wanted. Committing to a regular 20-minute Pilates routine will improve your general focus and level of fitness.
Plus, unlike some other exercises like weightlifting, Pilates can be done safely every day! You never know. As you get used to it, you can increase your practice time to 25-30 minutes a day. At the end of the day, you want to de-stress and feel peaceful, and a longer Pilates exercises at home session will do just that. A 45-minute session 3-4 times a week is ideal for those who want to stay healthy, get in shape, and maintain a healthy diet. That’s because Pilates isn’t just about moving your body. It’s also a mental workout. The more you practice, the more you will be able to coordinate your breathing and movements and enjoy all the amazing benefits Pilates has for your body and mind.
Also Read: What is the Best Time To Exercise? Know 7 Ways To Determine It!
Expert’s Advice
Building strength through Pilates exercises at home is an effective way to improve your overall health. Focusing on breathing, balance, and the mind-body connection, Pilates will help you get stronger without making you stiff. Pilates exercises improve the health of your spine and joints, making them more mobile, stronger and more flexible. Pilates improves your quality of life by providing a foundation for everyday activities and adventures.
Health Expert
Lavina Chauhan
The Final Say
Pilates is a low-impact, core-focused workout. It’s a great, easy workout to try at home. In this workout, you’ll do a variety of Pilates exercises at home that work your core, arms, glutes, and more. A regular Pilates workout can help improve your balance and lower body strength, reduce back pain, increase flexibility, and improve your posture.
So make sure you add the above-mentioned Pilates exercises at home to your workout routine, and you can see effective results and feel refreshed and energetic to take on the day!
FAQs
1. What exactly is the meaning of Pilates exercises?
Pilates exercises refer to a type of workout helps to make your core super-strong along with developing better body control and flexibility. These exercises can be done on a mat or with special equipment and aim to promote better posture and stability.
2. Can I do Pilates at home every day?
Yes, it’s safe to do Pilates exercises at home every day, but it’s not a mandate. Sticking to a consistent Pilates routine 4-5 times a week (30-minute session) will be enough.
3. What's a good Pilates exercise for weight loss at home routine?
You can include the following Pilates exercises at home in your routine:
- The Hundred
- Roll-Up
- Leg Circles
- Plank
- Side Leg Lifts
- Bridge
- Bicycle Crunches
- Saw
- Swimming on floor
- Teaser
4. Is Pilates at home for beginners suitable for gaining muscle and increasing strength?
Yes, Pilates at home is suitable for beginners and can help build muscle and increase strength. The exercises focus on controlled movements that engage various muscle groups, especially the core.
5. How quickly can I see results after doing Pilates for weight loss at home?
You can start to see results from Pilates for weight loss at home in about 4 to 6 weeks with regular practice. Consistency is key to achieving better strength and flexibility.
References
- https://shefit.com/blogs/shefit-blog/pilates-effectiveness-at-home?srsltid=AfmBOoqgTKyU4sCWoRtMaf7kLNgEg9qwecgppnnTAQUOPx3O-mPgxgwz
- https://www.healthconstitution.com.au/can-pilates-be-done-at-home/
- https://www.health.com/fitness/at-home-pilates-workout
- https://sportswestathleticclub.com/blogs/20-minutes-pilates-enough/#:~:text=Yes%2C%20definitely!,most%20of%20what%20you%20have)
- https://www.womenshealthmag.com/fitness/a19975000/mat-pilates-exercises/
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