Pilates at Home: Essential Moves for Every Body

Pilates isn’t just for studios. With minimal equipment and a little space, you can bring the benefits of Pilates into your home—boosting strength, flexibility, and balance right where you are. Whether you're new to Pilates or looking to deepen your practice, these essential at-home moves are designed to help every body move better, feel stronger, and support recovery.

Why Pilates at Home Works

Pilates focuses on controlled movement, breath, and core engagement. It’s gentle on the joints but incredibly effective at building stability and strength—especially in the core, hips, and spine. The best part? You don’t need fancy machines to feel the benefits.

Before You Start

Set the mood: Find a calm, quiet space with enough room to stretch out.

What you need: A mat, a water bottle, and comfortable, supportive activewear.

Wear: Seamless, flexible clothing that moves with you and doesn’t distract (like our new Pilates Collection, built for comfort and flow).

5 Essential Pilates Moves to Try at Home

1. The Hundred

A classic core activator. Lie on your back, lift your legs to tabletop or extend them for more challenge. Lift your head, neck, and shoulders off the mat. Pump your arms up and down in small motions, inhaling for five counts and exhaling for five. Repeat for 100 counts.

2. Bridge

Lie on your back with knees bent and feet flat on the mat. Engage your core and glutes to lift your hips off the floor, one vertebra at a time. Pause at the top, then slowly roll down. Great for glute and hamstring strength and spinal mobility.

3. Single Leg Stretch

Stay lying on your back. Bring one knee into your chest and extend the other leg at a 45-degree angle. Switch legs while keeping your head and shoulders lifted. This move works your deep abdominals and improves coordination.

4. Cat-Cow Stretch

Start on all fours. Inhale to arch your back (cow), lifting your tailbone and chest. Exhale to round your spine (cat), tucking your chin and drawing your belly in. This move increases spinal flexibility and warms up your core.

5. Side-Lying Leg Lifts

Lie on your side with legs extended. Lift the top leg up and down slowly, keeping your core engaged. Targets glutes, hips, and outer thighs—essential muscles for stability and injury prevention.

Make It a Routine

Start with 10–15 minutes a day and build up as your strength and confidence grow. Pilates is about progress, not perfection—just showing up on the mat counts.

Supportive Kit Matters

What you wear makes a difference. Our Pilates Collection is designed with seamless fabric for maximum comfort and gentle support, with a wide size range (including plus sizes) so everyone can move freely.

Final Thoughts

Pilates at home is more than a workout—it’s a moment to reconnect with your body. Through small, mindful movements, you’ll build the kind of strength that supports your everyday life—from walks to workouts, and everything in between.