Pilates is a fantastic way to build strength, flexibility, and stability, especially for your core. The beauty of Pilates workouts is that they can be done almost anywhere – including at home or even at work, with minimal space and no equipment.  

 

But first, what is Pilates?  

Pilates is a low-impact exercise that focuses on strengthening muscles, improving posture, and increasing flexibility. Developed by Joseph Pilates, it emphasizes controlled movements, breathing, and core stability. Suitable for all fitness levels, Pilates can be done on a mat or using specialized equipment like a reformer. It’s especially effective for building core strength, balance, and overall body awareness, making it ideal for improving posture, reducing back pain, and enhancing overall health and fitness. 

Let’s dive in… 

Whether you’re a beginner or a seasoned Pilates adept, here are 5 moves for your repertoire.

The Hundred

The Hundred is a classic Pilates exercise that warms up the core and helps build strength and endurance. 

1. Lie on your back with your knees bent at a 90-degree angle and lift your head, neck, and shoulders off the floor. 
2. Extend your arms alongside your body, keeping them straight and hovering just above the ground. 
3. Begin pulsing your arms up and down while inhaling for five pulses and exhaling for five. 
4. Repeat this for a count of 100 (or 10 breaths of 10 pulses). If this is too challenging, keep your feet flat on the floor. 

Tip: Keep your belly button pulled in towards your spine to protect your lower back. 

Single Leg Stretch

This move strengthens the core and targets the lower abs. 

1. Start by lying on your back with your knees pulled into your chest. 
2. Lift your head, neck, and shoulders off the mat. Extend your right leg out at a 45-degree angle while holding onto your left knee. 
3. As you inhale, switch legs, bringing your right knee in and extending your left leg. 
4. Continue switching for 8-10 repetitions per side, focusing on a smooth, controlled motion. 

Tip: Imagine you’re pulling your leg from deep within your core rather than from your knees for maximum benefit. 

Rolling Like a Ball

This move provides a core strength workout move strengthens the abs whilst and helpings with balance. It’s a great one for adding a playful stretch to your routine. 

1. Sit on your mat with your knees bent and feet lifted slightly off the ground, holding your legs just below the knees. 
2. Tuck your chin to your chest, engaging your core to create a rounded spine. 
3. Inhale as you roll back onto your shoulder blades (not your neck!), then exhale as you roll back up to a balanced, seated position. 
4. Repeat for 6-8 rolls, using your core to control the movement. 

Tip: Try to keep your back rounded and avoid “jerking” as you come up. This should feel smooth and controlled. 

Plank to Pike

This dynamic move combines a plank with a core-activating pike to build stability in the shoulders and abs. 

1. Begin in a high plank position with hands under shoulders and legs extended straight back. 
2. Exhale and lift your hips up toward the ceiling, creating an upside-down “V” shape with your body (similar to Downward Dog in yoga). 
3. Hold for a moment, then return to plank position. 
4. Repeat 6-8 times, focusing on keeping your core engaged. 

Tip: Keep your shoulders away from your ears and aim for fluid movement from plank to pike. 

Swan Prep

This Pilates move is excellent for opening up the chest and strengthening the spine – especially great if you spend a lot of time at a desk. 

1. Lie on your stomach with your legs extended and hands placed under your shoulders. 
2. Press into your palms to lift your chest off the ground slightly, keeping your elbows close to your body. 
3. Hold for a breath or two, feeling the stretch through your upper back, then lower down. 
4. Repeat 6-8 times, keeping the movement small and controlled. 

Tip: Engage your glutes and keep your neck in line with your spine to avoid straining. 

These moves make for a quick but effective Pilates workout you can do at home, either as a standalone or combined with other exercises. Aim to do each move slowly, focusing on form and breathing, and gradually increase the repetitions as you become more comfortable. With consistent practice, you’ll notice improvements in your strength, flexibility, and overall stability.  

Ready to dive into Pilates? Start your Pilates journey with RambertPlus.com’s online classes with no studio required.