30-Minute Pilates At Home Workout (Full Body)
Challenge your total body strength, core stability and mobility with this full body pilates at home workout. You don’t need expensive pilates classes or specialized equipment to achieve your fitness goals. This fusion-style workout combines core-strengthening pilates sequences with high-rep strength training to target every muscle in the body in just 30 minutes.
There are a few things I wish someone had told me before I started pilates.
- Slower is harder. Pilates is all about controlled movements, specifically those that target the stabilizing muscles surrounding the core and joints. This is a totally different type of challenge from traditional strength training exercises.
- You can use heavy weights. Although traditional pilates classes are bodyweight only, incorporating dumbbells is a great way to encourage muscle growth.
- You don’t need to spend money on expensive reformer pilates or mat pilates classes. You can reap all the benefits of pilates workouts at home, using limited or no equipment.
Featured Comment
“I admit that I’m not usually thrilled for pilates, but I LOVED this one! It’s definitely going to be one of my go-to work outs! Creative, fun, a good sweat, and feeling the burn!”
— Shayna (YouTube Member)
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— Shayna (YouTube Member)
Today’s at-home pilates workout combines elements of strength training, barre/pilates and cardio.
This fusion-style workout allows us to increase muscle mass, improve mobility/flexibility and posture, build deep core strength, and burn fat at home.
30-Minute Pilates At Home Workout
Strengthen and tone your entire body with this guided power pilates at home workout.
A full body workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.
Add pilates/barre workouts like this one to your home workout plan 1-2 times per week to build and maintain strength.
Workout Instructions:
Follow along with the guided Pilates At Home Workout on YouTube, led by certified personal trainer and barre instructor, Lindsey Bomgren.
Your Workout Looks Like This:
- 30 Minutes of Full Body Pilates Exercises
- Sequenced Flow (moving naturally from one series to the next)
Workout Equipment:
Light to Medium Dumbbells. I recommend between 2-15 lbs depending on your fitness level. We used 10 lb dumbbells in today’s workout. Option to perform each exercise with no equipment, just your bodyweight.
Prefer to Watch On YouTube?
Power Pilates
Workout Outline
- Warm Up
- Plank and Glute Sequence
- Arabesque and Chair Sequence
- Lunge and Arms Sequence
- Legs and Cardio Series
- Mat Pilates Glutes and Core
- Cool Down and Stretch
4 Full Body Pilates Exercises At Home
Chair Pose Squat
Targets: Glutes, quads, hamstrings, inner thighs (adductor muscles) and core.
How To Do Chair Pose Squat Pulses
- Start standing in a narrow stance, feet together. Hold a dumbbell in each hand outside your thighs.
- Bend your knees as you lower your hips down, as if sitting in a chair. Hold this position.
- Press evenly through your heels to straighten your knees, standing 80% of the way up. Avoid standing all the way up to increase time under tension.
Modification: Keep your feet hip distance apart (standard squat) if chair pose isn’t comfortable for you.
Overhead Tricep Extension and Front Leg Lift
Targets: Glutes, quads, hip flexors, shoulders, triceps, erector spinae (back and spine), abs and core.
How To Do Overhead Tricep Extensions with Leg Lifts
- Start standing on your right leg, keeping a soft bend in your right knee. Place your left toes on the mat in front of you, keeping your weight in your back left leg. Hold a dumbbell in each hand straight overhead, elbows stacked over shoulders, dumbbells pressed together.
- Bend your elbows to a 90-degree angle, bringing the dumbbells behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror.
- Squeeze through the back of your arms to straighten your elbows, pressing the dumbbells overhead. Hold this tricep extension.
- Then, with control, lift your left toes out in front of your body, aiming to get your left thigh parallel to your left hip. Brace your core to prevent rib flare.
- Slowly and with control, lower your toes to the mat, returning to the starting position.
- Continue this pattern, alternating one overhead tricep extension with one front leg lift.
Reverse Nordic Curl (Thigh Dancing)
Targets: Quads, glutes, chest, shoulders, back and core.
How To Do Reverse Nordic Curls
- Start in a kneeling position, knees under hips, tops of your feet pressed into your mat. Option to hold one dumbbell horizontally between your hands in front of your hips.
- Squeeze your glutes and brace your core to protect your lower back.
- Slowly lean backwards, bending your knees but keeping your torso upright. As you lean back, lift the dumbbell up in front of you, keeping both arms straight. Raise the dumbbell to shoulder height.
- Slowly and with control, reverse the motion, lowering the dumbbell to your hips as you return to a kneeling position, shoulders stacked over knees.
Single Leg Glute Bridge with Leg Lower
Targets: Gluteus maximus, gluteus medius, calves, hips, hamstrings and abs.
How To Do Single Leg Glute Bridges with Leg Lowers
- Start laying on your back, feet hip width apart and knees bent. Option to hold a dumbbell in each hand overhead, wrists stacked over shoulders.
- Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips. Keep your right foot planted on the floor, and then extend your left toes straight overhead.
- Inhale as you lower your right toes towards the ground, hovering them off the mat. Think about keeping your hips high and stable, pressing through your right foot for stability.
- Exhale as you reverse the motion, lifting your left toes to stack over your left foot, returning to the starting position.
Modification: Bend the knee of your floating leg, reducing the range of motion.
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Pilates At Home FAQs
Does Pilates At Home Work?
You don’t need a pilates reformer machine or expensive mat pilates studios to see results at home. The key to making at-home pilates sessions effective is consistency, progressive overload (either by adding load or taking more advanced progressions) and following a workout plan.
What Kind Of Workout Is Pilates?
Pilates is a low-impact, full body workout that focuses on core strength, flexibility, and posture. This form of strength training typically focuses on small, controlled movements.
Is Pilates A Good Way To Lose Weight?
Pilates exercises burn calories and build strength in a variety of different muscle groups, such as the legs, core and back. Mat pilates or bodyweight pilates exercises are great for beginners, and you can add dumbbells to increase the intensity as your strength improves.
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