How to practice pilates at home

Pilates is a form of exercise that’s purpose is to build core strength, improve flexibility, boosts body awareness and increase upper body endurance—all from the comfort of your own home. At-Home Pilates provides a convenient & accessible workout, and it can be done with minimal fitness equipment. This guide covers everything you need to know to start Pilates workouts at home, including essential exercises and tips for establishing a consistent practice routine.

Setting up your at-home pilates space

Creating a dedicated space for Pilates exercises can make it easier to stay motivated. A clear area with enough room to stretch your arms and legs without obstruction is ideal. Using a mat provides cushioning for your spine and helps maintain stability. Make sure the lighting is adequate, and if possible, set up a screen nearby so you can follow online Pilates tutorials.

Essential pilates equipment for home

While Pilates requires minimal equipment, a few basics can enhance your practice:

✔ Exercise mat – A decent mat with padding supports your spine and improves proper alignment.

✔ Resistance bands – These add additional resistance to movements, helping to strengthen core muscles.

✔ Small weights – Light weights enhance upper body engagement during certain exercises.

✔ Foam roller – Perfect for flexibility training and post-workout recovery.

With these essentials, you’ll have everything needed to practice Pilates effectively at home.

Tip: If possible, set up a screen nearby to follow beginner-level Pilates classes online for additional guidance.

To get started, here are some foundational Pilates exercises perfect for beginners. Each exercise focuses on muscle strength, specifically core strength, control, and flexibility, which are key elements of the Pilates method.

1.  The hundred

The Hundred is a classic Pilates exercise it also counts as a full-body workout that primarily builds abdominal strength and improves circulation.

• How to Do It: Lie on your back with your legs extended at a 45-degree angle. Lift your head and shoulders off the mat, extend your arms alongside your body, and begin to pulse your arms up and down while breathing in for five counts and out for five. Aim for ten sets (100 pumps).

For more guidance on this exercise, check out our Stretching and Mobility classes.

2. Roll-up

Targets abdominals and improves range of motion in the spine.

• How to Do It: Start lying on your back with your arms extended overhead. Slowly roll your body up, one vertebra at a time, reaching forward toward your toes. Then, roll back down with control. Repeat 5-8 times for best results.

3. Single-leg circles

Single-Leg Circles work the core, hip flexors, and leg muscles, enhancing stability and control.

• How to Do It: Lie on your back with one leg extended toward the ceiling. Keeping your pelvis stable, trace small circles with your lifted leg, completing five circles in each direction before switching legs.

4. Bridge

Bridge exercises strengthen the glutes, hamstrings, and lower back while improving proper alignment.

• How to Do It: Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat to lift your hips toward the ceiling, creating a straight line from shoulders to knees. Hold for 10 seconds and release. Repeat 8-10 times.

Creating a consistent pilates routine

For effective results, consistency is key. Here’s how to build a solid Pilates exercise routine:

✔ Start with 2-3 sessions per week, aiming for 15-20 minute workouts.

✔ Increase workout duration gradually as you build strength & flexibility.

✔ Join classes in person to refine your technique.

✔ Explore online classes for flexibility and convenience.

✔ Engage in a daily practice to maintain consistency.

Consider joining one of our Gym Classes where you can find classes and get into a routine, and to find out more about the Pilates classes we offer check out our page. Find more fitness inspiration on our blog.