Build total body strength at home with this pilates class! This fusion-style workout combines the muscle-building benefits of strength training with the mobility and core strengthening benefits of pilates.
Strengthen and lengthen with this guided pilates class at home.
This strength and pilates workout targets the upper body, lower body and core. We’ll build muscle and tone, all with minimal equipment at home!
Pilates and yoga classes typically involve a series of controlled movements that focus on strengthening the core muscles, improving posture, and increasing flexibility.
The strength and mobility exercises in this full body workout provide an excellent way to increase core strength and control while working other muscle groups, such as the legs, back and arms.
Pilates Class FAQs
What Is A Pilates Class?
The focus of a pilates class is to strengthen the total body. Pilates emphasizes core strength, posture, balance and flexibility, making it a great addition to your physical fitness routine.
Is A Pilates Class At Home Effective?
When you think about pilates, you likely think of reformer pilates studios or group fitness classes. An effective pilates practice focuses on the mind body connection, but you can achieve this in a pilates class at home! You can mimic traditional pilates exercises using just your bodyweight or minimal equipment at home.
Is Pilates A Good Way To Lose Weight And Build Strength?
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.
25-Minute Pilates Class
The best pilates class at home to build strength, tone and improve flexibility and mobility. Add a set of light dumbbells to your session to increase the intensity, or perform with just your bodyweight.
Modifications are offered throughout, making this a great workout for pilates beginners or those who have a solid pilates foundation and are more advanced in pilates principles.
Targets: Upper, mid and lower back, glutes, hamstrings, hips, abs and core.
Adding a pilates ball under the hand that stabilizes you will challenge your core engagement.
How To Do A Quadruped Single Arm Back Row
Start in a quadruped position on your hands and knees. Kneeling on the floor, with hips stacked over knees and both hands on the mat.
Hold a dumbbell in your left hand, palm facing in. Option to press the heel of your right hand into a pilates ball to challenge your stability and core engagement.
Perform a single arm row with your left arm, pulling the dumbbell back toward your left hip.
Control the dumbbell back down, returning to starting position.
Modification: Option to omit the pilates ball, placing your hand on the mat. If using the pilates ball, note that the harder you press into the ball, the easier this exercise will be.
Hamstring Curl Heel Stamps
Targets: The gluteus maximus, the largest of your three glutes muscles, hamstrings, core and shoulder muscles.
These are small, controlled movements.
How To Do Hamstring Curl Heel Stamps
Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Place a pilates ball behind your left knee.
With the left foot flexed, kick the heel of your left leg up towards the ceiling, squeezing the ball as you keep a 90-degree angle in your knee.
Perform a hamstring curl with the ball by squeezing the ball to engage the hamstring. This is a small, controlled movement.
Then, perform a heel stamp by raising the left leg towards the ceiling an inch. The sole of your left foot should “stamp” the ceiling.
With control, slowly lower your left knee down an inch. Again, this is a small, controlled movement.
Sumo Squat, Front Raise And Heel Pop
Targets: The glutes, quads, hamstrings, inner thighs (adductor muscles), calves and shoulders.
How To Do A Sumo Squat, Front Raise And Heel Pop
Stand with feet wider than hips, heels in and toes pointed out (second position or sumo squat stance). Hold a dumbbell horizontally.
Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
Hold at the bottom of the squat as you perform a dumbbell front raise, lifting the dumbbell straight out in front of you to shoulder height.
Hold the sumo squat and front raise as you lift the right heel off the mat.
Slowly lower the right heel down, then lift the left heel off the mat.
With control, lower the left heel down so both feet are flat on the floor.
Lower the dumbbell back down with control, then drive through the heels to stand tall. That’s one rep.
Balancing Overhead Triceps To Warrior III And Rear Leg Lift And Row
Targets: This is a complex, total body movement targeting the legs, glutes, quads, hamstrings, hip adductors, hip flexors, shoulders, arms, triceps, erector spinae (back and spine), abs and core.
The balance challenge created throughout this movement targets the core and many small, stabilizing muscles throughout your body.
How To Do Balancing Overhead Triceps To Warrior III And Rear Leg Lift And Row
Start standing on your left leg, pulling the right knee up to float. Hold a dumbbell horizontally at your chest.
Holding this balance position, push the dumbbell overhead. Then perform two overhead tricep extensions. 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.
After the second tricep extension, bring the dumbbell back down to your chest. Continue to balance on your front left leg as you lean forward until your back leg extends straight back, even with your hips. Hips are square to the ground and arms are long, holding the dumbbell in front of you. Keep your foot flexed and your gaze downward. This is Warrior III.
Slowly lower the back right leg to the ground. Then perform two rear leg lifts with a dumbbell row. Lift the back right leg up until it is long behind you, balancing on your standing left leg. As the back leg lifts, pull the dumbbell up to your chest, elbows to meet the hips.
Lower the dumbbell back down as you simultaneously lower the back leg down. Repeat for a second rear leg lift and row. That sequence is one rep.
Modification: Option to omit the balance challenge by taking a staggered stance throughout this movement.
Targets: Gluteus medius (which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis), gluteus minimus (hip extension), inner thighs, obliques and core.
Clam shell exercises can help balance the muscular effort between your inner and outer thighs and support your pelvic floor.
How To Do Clam Lifts
Lie on one side, with legs stacked and knees bent at a 45-degree angle, soles of the feet to touch. Place a pilates ball between your knees.
Rest on the forearm of the lower arm, shoulder stacked over elbow.
Exhale to engage the core and stabilize your spine and pelvic floor.
Keeping your feet touching, use your outer glutes and hips to lift your resting hip off the floor. Simultaneously as you lift your hips off the floor, squeeze the pilates ball between your inner thighs.
Pause, and hold at the top of the movement for a moment. Then return to the starting position.
Glute Bridge On Pilates Ball
Targets: The back of your legs — hamstrings and glutes, as well as the core.
Adding a pilates ball under the heels will challenge your core engagement.
How To Do A Glute Bridge On Pilates Ball
Place a pilates ball under your feet. Option to place the pilates ball between your knees or perform this exercise with your bodyweight.
Lie flat on the floor on your back with your knees bent. Arms are at your sides, palms pressing into the mat to stabilize you.
Press through the heels and drive into the ball as you raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge.
With control, lower the hips back down to the mat, hovering an inch off the mat to maintain that tension and repeat.
Modification: Option to place the pilates ball between your knees, keeping your feet flat on the floor.
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