20-Minute Full-Body Pilates Workout at Home

You may think you must attend expensive Pilates classes in high-end studios to enjoy the perks of a low-impact, strength-building, muscle-toning Pilates workout. But you can do an effective Pilates exercise routine at home and experience all its benefits.

Pilates is a workout developed by trainer Joseph Pilates in the early 1920s. It focuses on your core strength and is a full-body workout that can improve muscle strength, posture, mobility, and flexibility. Many people practice Pilates on a mat or a reformer machine. While Pilates studios exist throughout the world, this workout is accessible at home.

Home Pilates Workout Overview

Dani Busko, senior Pilates instructor at Equinox SoHo in New York City, curated the following at-home Pilates workout that will work your core, glutes, arms, and shoulders. This series of seven moves takes around 20 minutes and only requires a mat or towel that you can comfortably work out on.

The exercises include:

• Half roll-down
• Glute bridge
• Standing side-kick series
• Side plank
• Lower lift
• Criss-cross
• Pilates push-up

Benefits of Pilates Workouts

Pilates has many benefits and is suitable for people of all ages. Some folks believe all workouts need to be grueling, but you can still increase your strength while lowering your intensity. “Just because you slow down doesn’t mean your workout isn’t effective,” Busko told Health.

Health benefits of Pilates include:

• Increased core strength
• Improved flexibility and mobility
• Improved balance
• Reduced lower back pain
• Improved posture
• Injury rehabilitation
• Weight loss and weight management

The Pilates Workout

Perform each of these seven exercises for the specified number of repetitions for an effective and fun full-body, at-home Pilates workout.

1. Half Roll-Down

The half roll-down activates your core muscles. “This warms up the body, giving it a road map of what you expect out of it for the rest of the series, from the lower abs to the spine to the back of the legs,” explained Busko. This exercise could aggravate your symptoms if you have lower back pain, so it could help to consult with a physical therapist.

How to do it:

1. Begin seated with your knees bent, heels on the floor, and hands on the sides of your thighs.
2. Exhale and pull your abs in toward your spine, tilt your pelvis so your lower back is pressing to the floor.
3. Roll down one vertebra at a time, starting from your upper back, until your lower back touches the floor.
4. Exhale, then engage your hamstrings, squeeze your glutes, and hollow the belly to roll back up to start.
5. Complete 8 reps.

2. Glute Bridge

As its name would suggest, the glute-bridge is a gluteus maximus-activating exercise. It also works your hamstrings, lower abs, and triceps. This move could bother your back if you have back pain, so seek care from a professional such as a physical therapist if needed.

How to do it:

1. Lie face-up with your knees bent, arms at your sides, and palms facing down.
2. Push into your arms, tuck your hips, and roll up, starting with the small of the back and ending with your hips.
3. Starting with the ribs, slowly lower back down.
4. Do 8 reps.

3. Standing Side-Kick Series

The standing side-kick series works your legs and hips. As a stability exercise, you’ll also work your core muscles. “Standing up to do this series, rather than lying down, allows for more muscle engagement throughout the leg and helps build balance,” said Busko. However, if you have balance issues, do this move lying down on your side on a mat.

How to do it:

1. Stand with your left foot on a yoga block (or the ground) and your right foot on the floor.
2. Step to lift up your right foot; keep your left knee soft.
3. Keeping your shoulders down and back, flex your foot and extend your right leg forward.
4. Squeeze your butt to pull your leg back.
5. Do 8 to 10 reps.
6. Next, circle your leg clockwise for 8 to 10 reps, and then counterclockwise for 8 to 10 reps.
7. Repeat the entire series on the opposite leg.

4. Side Plank

“Side planks help with balance and stability, as they work every part of the core—front, back, and everything in between,” explained Busko. This move can be modified by doing it with your bottom elbow bent, keeping your forearm on the mat for added support. You can also bend the top knee and place it over and in front of the bottom one with your foot on the mat for greater stability.

How to do it:

1. Start in a plank with your shoulders over your arms. Keep your abs tight.
2. Move your left hand toward the right; pivot your feet, with your left foot behind the right, and rotate your body to the right.
3. Keep your hips lifted and extend your left hand up; hold for 10 seconds.
4. Return to the starting position and repeat on your left side.
5. Do 8 reps per side.

5. Lower Lift

The lower lift will work your lower abdomen muscles. This is an advanced exercise that may cause discomfort if you have back pain. See a physical therapist if this move bothers your back. Modifications include keeping your legs bent at a right angle, moving one leg at a time, or only lifting your legs a few inches rather than all the way up.

How to do it:

1. Lie face-up with your knees bent and feet on the floor.
2. Make a diamond with your hands and place them under your butt, palms down.
3. Lift your legs straight up, place your heels together, and allow your knees to turn outward, forming a diamond with your legs.
4. Pull your abs in toward your spine, press into your hands, exhale air out of your belly, and lower your legs to 45 degrees.
5. Raise your legs back up to start.
6. Do 8 reps.

6. Criss-Cross

The criss-cross exercise is good for working your obliques. It also can improve your spinal rotation. However, it can be uncomfortable if you have back pain. If you feel discomfort in your back, see a physical therapist for support. You can modify this exercise by only moving your upper body and keeping your knees bent and feet on the ground during the exercise.

How to do it:

1. Lie face-up with your knees in the table-top position and your hands on your head with your elbows forward.
2. Crunch up to bring your elbows to your knees.
3. Hold the position and shift your elbows out to the sides.
4. Twist your left elbow toward the center of your body while bringing your right knee in to touch.
5. Return to the starting position and repeat on the other side.
6. Do 8 reps per side.

7. Pilates Pushup

“The Pilates pushup allows you to lift your body weight with the triceps, which is typically a neglected muscle,” said Busko. Pilates pushups will also work your shoulders and core.

How to do it:

1. Start in a plank with your elbows stacked over your hands and keep your abs tight. If it’s too difficult at first, modify by doing pushups with your knees down.
2. Squeeze your inner thighs.
3. Bend your elbows and lower down as far as possible without touching your chest to the ground.
4. Push back up.
5. Do 8 reps.

Pilates Workout Tips

Pilates may seem intimidating, but it’s a fantastic workout for all levels, whether you’re just starting or have been doing Pilates for years. Here are some tips that you can apply no matter your experience level.

For Beginners

While Pilates is generally an accessible workout, it’s always good to consult a healthcare provider before beginning a new workout. Furthermore, if you are pregnant or have an injury, consult a medical professional before trying Pilates.

If you are just beginning Pilates, consider the following tips:

• Go slow and focus on your form. Maintaining the correct form is more important than speeding through a workout or sweating a lot.
• Take an in-person class, if accessible to you. Taking a class in person can allow you to see the movements performed up close and have a trained instructor help you learn basic form.
• Carve out time and space to help you stay committed. Pilates is great because you don’t need a ton of space. Mark time in your calendar to get your workout in so you can stay committed.
• Don’t get discouraged if a move is too difficult. Any new workout may have exercises that seem challenging at first. Try not to let getting a move “wrong” discourage you from finishing your workout. As you gain strength and confidence, you’ll improve.
• Pay attention to your breath. Breathing is an important part of Pilates. Focusing on your breath can help you better engage your core muscles as you work out.

For Pros

A benefit of Pilates is how you can continue to challenge yourself as you improve without having to dedicate more and more time. If you’ve been doing Pilates for a while and feel more confident in these moves, here are some tips to challenge yourself:

• Look up advanced modifications. Many Pilates exercises have variations that can make them more challenging. For example, if you feel confident in doing a Pilates hundred with your legs in a table-top position, you can extend your legs at a 45-degree angle to make the movement more advanced.
• Add props. Adding props does not inherently make a workout more challenging, but if you are feeling bored with your usual Pilates workout, adding props like resistance bands, spring circles, foam rollers, and balls can modify or introduce new moves to your workout. Consult a Pilates professional on how to use props safely.
• Concentrate on your basics. Many Pilates professionals will tell you that they still find basic Pilates exercises challenging. This is because as you build strength and muscle memory, you’ll be able to fine-tune your form and breathing and increase an exercise’s effectiveness.

Pilates Workout Equipment

For the Pilates workout above, all you need is an exercise mat (a yoga mat will do) or a thick towel, along with a block if possible, so you can comfortably do each exercise. You’ll want to provide a little cushioning for your body rather than attempting these moves on a hard floor.

In other Pilates workouts, you may see equipment used, including:

• Reformer machines
• Cadillac/trapeze table machines
• Ladder barrels
• Chairs
• Raised mats
• Springboards

However, you will not need additional props to complete this exercise routine.

A Quick Review

Pilates is a low-intensity, core-focused workout. While you can take Pilates classes in person, it’s also a great, accessible workout to try at home. In this 20-minute workout, you’ll perform seven Pilates exercises that will engage your core, arms, glutes, and more.

It’s always good to consult a healthcare provider when trying a new workout or if you have any questions or concerns.