Have 20 Minutes? Try This Full-Body Pilates Workout (2024)

You may think you have to attend expensive Pilates classes in high-end studios to enjoy the perks of this low-impact, strength-building, muscle-toning workout. But you can do an effective Pilates workout 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 but 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.

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 may take around 20 minutes and only require a mat or towel 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

Pilates has many benefits and is suitable for people of all ages. Some folks believe all workouts have 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:

• Increases core strength
• Improves flexibility and mobility
• Improves balance
• Reduces lower back pain
• Improves posture
• Helps rehabilitate some injuries
• Can contribute to weight loss and management

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

1. Half Roll-Down

The half roll-down will begin activating 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.

How to do it:

• Begin seated with knees bent, heels on the floor, and hands on the sides of your thighs.
• Exhale and pull your abs in toward your spine, tilt your pelvis so your lower back is pressing to the floor.
• The small of the back is the leader. Roll down one vertebra at a time until your lower back touches the floor.
• Exhale, and engage your hamstrings, squeeze your glutes, and hollow the belly to roll back up to start.
• Do 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.

How to do it:

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

How to do it:

• Stand with your left foot on a yoga block and your right foot on the floor.
• Step to lift your right foot up; keep your left knee soft.
• Keeping your shoulders down and back, flex your foot and extend your right leg forward.
• Squeeze your butt to pull your leg back.
• Do 8 to 10 reps.
• Next, circle your leg clockwise for 8 to 10 reps, and then counterclockwise for 8 to 10 reps.
• 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.

How to do it:

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

5. Lower Lift

The lower lift will work your lower abdomen muscles.

How to do it:

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

6. Criss-Cross

Busko said the criss-cross exercise will work your obliques. It also can improve your spinal rotation.

How to do it:

• Lie face-up with your knees in the table-top position and your hands on your head, elbows forward.
• Crunch up to bring your elbows to your knees.
• Hold the position and shift your elbows out to the sides.
• Twist your left elbow toward the center of your body while bringing your right knee in to touch.
• Return to B and repeat on the other side.
• 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:

• Start in a plank with your elbows stacked over your hands and keep your abs tight
• Squeeze your inner thighs.
• Bend your elbows and lower down as far as possible without touching your chest to the ground.
• Push back up.
• Do 8 reps.

Tips

Pilates may seem intimidating, but it's a fantastic workout for all levels, whether you're just starting out 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 starting out with 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 give you an opportunity 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

One of Pilates' benefits 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.
  

Equipment

For the workout above, all you need is an exercise mat (a yoga mat will do) or a thick towel 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

Pilates is a low-intensity, core-focused workout. While you can take Pilates classes in person, it's 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. All you need is a mat or towel.

It's always good to consult a healthcare provider when trying a new workout.