30 minute Pilates workout at home

9 May 2019

Fitness

If you are a Pilates lover, you have probably wished at one time or another that you could make it to more classes or that you could ‘take it on the go’. A Pilates workout energizes you and while it can be extremely challenging, it makes you feel (more) confident and strong(er) in your own body. Doing at-home mat Pilates workouts (with the proper form) is a wonderful way to keep up with the practice and make your in-class Pilates workouts even more effective. If you stay consistent with Pilates exercises at home, you can even commit to doing all off your exercise routines in the comfort of your own home!

So let’s go on to learn a 30-minute routine so you can do an effective yet easy Pilates workout at home, including a couple stretches to finish up with.

Pilates full body workout at home

One arm plank with knee touches – 1 minute

  1. First, place both knees and hands in contact with the floor, ensuring your knees are just below the position of your hips and your hands are in line with the position of your shoulders.
  2. Maintaining a flat back, and without raising your head begin to extend one arm outward directly in front of you while extending the opposite leg out directly behind you.
  3. Inhale and tighten your abs while simultaneously tucking your extended knee forward in the direction of the abs and bringing your extended arm down to make contact with your knee.
  4. Exhale bringing your extended arm back out in front of you, and extended leg back out behind you.
  5. Complete subsequent reps starting from step 2, alternating limbs.

Muscles involved: Abdominals, Deltoids, Glutes, Hamstrings

Rest – 1 minute

Side plank – 2 minutes 30 seconds (1 minute 15 seconds each side)

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with a clenched fist.
  3. Raise yourself up so that your only points of contact with the ground are your feet, elbow, forearm, and fist.
  4. Raise your hip upwards to straighten out your body.
  5. Maintain this position for the duration of your set.

Muscles involved: Abdominals, Glutes

Rest – 1 minute

Side leg raises – 30X each side

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with an open palm.
  3. Raise yourself up so that your torso is no longer touching the floor, while maintaining ground contact with your hips.
  4. Keeping your legs fully extended, raise the top leg as high as you can without moving it forward or backward or rotating your hips.
  5. Lower your leg so that it is in contact with the leg on the floor.
  6. Complete subsequent reps starting from step 4.

Muscles involved: Abdominals, Glutes

Rest – 1 minute

Vertical core scissors

  1. First, lie on the floor facing upwards with your legs fully extended and arms by your side.
  2. Raise both legs upwards until they make a 45-degree angle with the floor.
  3. Move one leg up and one leg down, keeping the knees slightly bent, so it takes off a little pressure in the back.
  4. Complete subsequent reps starting from step 3.

Muscles involved:

Rest – 1 minute

Glute bridges – 30x

  1. First, position your torso flat on the ground, with knees bent, and arms extended by your sides.
  2. Without rotating your torso or changing the position of your feet on the ground, squeeze your glutes and raise your hips.
  3. Continue until your thighs are in line with your ab.
  4. Lower your hips until your butt is in contact with the floor.
  5. Complete subsequent reps starting from step 2.

Muscles involved: Glutes, Hamstrings, Spinal Erectors

Rest – 1 minute

Lying leg raises – 10X

  1. First, lie on the floor facing upwards with your legs fully extended and your arms by your side.
  2. Keeping your legs together, inhale and raise your legs towards your abs, stopping once your knees begin to bend.
  3. Exhale and lower your legs until they are flat on the floor.
  4. Complete subsequent reps starting from step 2.

Muscles involved: Abdominals

Rest – 1 minute

Repeat circuit 2-3 times, as it fits within the 30-minute period

Stretch it out

30 minute Pilates workout at home

Lying glute stretch:

  1. Begin by lying on your back on the floor with arms and legs fully extended.
  2. Raise one leg up, bending and drawing it towards your abdomen while maintaining ground contact with your other leg and your upper back.
  3. Grab the raised knee with both arms, pulling it closer to the abdomen, not allowing it to rotate outwards.
  4. Maintain this position for the duration of the set, alternating legs in subsequent reps.

Muscles: Glutes

Snake stretch:

  1. Begin by lying on the floor with your legs fully extended and arms just below shoulder level.
  2. Push only your upper body up, fully extending your arms, and focusing on driving your back upwards.
  3. Continue until just before you can no longer maintain contact with the ground with your upper thighs and the bottom of your hips.
  4. Maintain this position for the duration of your set.

Muscles involved: Abdominals

This Pilates workout at home is well-rounded and completely customizable depending on where you are at with your fitness level. You can always customize a specific exercise to make it easier on your body. Just remember, to get the most out of each move, take it slow and breath through it.

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