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Pilates - 6 Pilates Exercises for Home Training

This Pilates workout takes only 20 minutes to complete and effectively trains the entire body.

The only pilates equipment you need to use this workout at home is a BORG Exercise Mat.

Read on to discover our Pilates workout that focuses on strength, flexibility, and body control.

The emphasis is on strengthening the core muscles, improving mobility, and increasing body control. The exercises activate the abdominal muscles, back, legs, arms, and shoulders for a balanced and comprehensive workout.

Warm up

Warming up increases blood flow to the muscles and reduces the risk of injury.

Arm circles and shoulder rolls are great for improving mobility and preparing the shoulders for movements in a Pilates session.

Arm circles

Stand with your arms extended to the sides and make small circles forward and backward, 10 times in each direction.

Shoulder Rolls

Stand or sit comfortably and roll your shoulders forward and backward, 10 times in each direction.

Roll-up

5 repetitions

Lie on your back with your arms extended overhead. Slowly roll up to a sitting position and continue to roll forward towards your toes. Then roll back down to the starting position.

Hundreds

5 breath cycles (50 pulses in total)

Lie on your back with your legs in tabletop position (90-degree angle). Lift your head, neck, and shoulders off the mat, extend your arms along your sides, and pump them up and down while breathing in and out for five quick breath cycles.

Spine Stretch Forward

5 repetitions

Sit with your legs straight out in front of you and your feet shoulder-width apart. Reach your arms straight forward and roll down through your spine, reaching toward your toes, and then slowly roll back up to a sitting position.

Single Leg Stretch

5 repetitions per leg

Lie on your back with your knees bent and your head, neck, and shoulders lifted off the mat. Pull one knee toward your chest while extending the other leg, and switch legs in a fluid motion.

Plank

Traditional Plank

Stand in a plank position with your elbows directly under your shoulders and your body in a straight line from head to feet.

Hold the position for 30-60 seconds. Repeat 3 times.

Side Plank

Lie on one side, supporting yourself on one elbow directly under your shoulder and stacking your feet on top of each other. Lift your hips so that your body forms a straight line.

Hold the position for 20-30 seconds per side. Repeat 3 times.

Child's Pose

Hold for 1 minute. If you want a longer relaxation, you can stay in the position for up to 5 minutes.

Sit on your heels with your knees apart and stretch your arms forward while lowering your chest toward the mat. Child's Pose stretches the spine and improves flexibility in the hips, thighs, and ankles. This position is excellent for recovery between more intense exercises and for calming the mind.

Don't miss more of our relaxation exercises.

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Set from Alice x Björn Borg

What is Pilates? Learn more about Reformer Pilates & variations of Pilates training.

Pilates is a training method that focuses on strengthening the body's core, improving flexibility, and increasing body control. Developed by Joseph Pilates in the early 1900s, this form of exercise emphasizes the quality of movements rather than quantity. Through controlled and mindful movements, Pilates helps to balance the body's muscles, improve posture, and reduce stress.

Pilates exercises are performed on a mat or with special equipment, targeting deep muscle groups. The training combines strength training, stretching, and breath control, making it suitable for all ages and fitness levels. Whether you are a beginner or an experienced practitioner, Pilates can be adapted to meet your specific needs and goals.

The benefits of Pilates include increased core strength, improved flexibility, better balance and coordination, and a reduced risk of injury.

Types of pilates

Matwork Pilates: This is the most accessible form of Pilates, which can be performed with just an exercise mat and sometimes small accessories like balls, rings, or bands.
Reformer Pilates: This form uses a special machine called a reformer, which provides resistance through springs and pulleys to challenge and support the body through various exercises. Pilates Reformer offers comprehensive and adaptable training that can help improve strength, flexibility, and body control.
Clinical Pilates: Often used for rehabilitation purposes, this type of Pilates is tailored by physiotherapists to help patients recover from injuries and improve body function.

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