This set of Pilates exercises is designed to provide you with an at-home routine you can do on a mat, whether you are new or experienced. These exercises develop the core strength, stability, and flexibility for which Pilates is famous.
The muscular focus for each exercise is noted so you can target your routine. Keep in mind that all Pilates exercises engage core abdominal muscles. There are modification notes in the full instructions for each exercise.
The warm-up exercises are important in teaching the foundations of Pilates movement. They also prepare the body for safely executing more challenging exercises later. Even if you skip the later moves, choose at least two or three warm-up exercises to begin each Pilates workout. Put on your leggings, grab a Pilates mat, and get started.
Ab Scoop
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Exercise: Chest Lift/Ab Scoop
Target area: Abdominals—especially the six-pack or rectus abdominis
This is not a crunch. The abdominals must be pulled down into a deep scoop as you use them to control a slow, smooth curl up and roll down. Precision in this type of scoop is one of the secrets of Pilates.
The Hundred
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Exercise: The Hundred
Target area: Abdominals, breathing
Your abdominals will be deeply pulled in, so you will use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up—don't let your neck and shoulders do all the work.
The Roll Up
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Exercise: The Roll Up
Target area: Abdominals
Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat. Pilates is about control, and this is where you build it.
One Leg Circle
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Exercise: One Leg Circle
Target area: Abdominals, thighs, hip flexors
The abdominals keep the pelvis stable as the leg moves. No rocking and rolling! Be sure to use your full range of motion without losing control.
Rolling Like a Ball
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Exercise: Rolling Like a Ball
Target area: Abdominals, spinal mobility
Stay in your curve for the whole exercise. Initiate rolling back with your abs and not falling back or using momentum.
Open Leg Balance
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Exercise: Open Leg Balance
Target area: Abdominals, hamstring mobility
Use your abdominals and back muscles to control this pose. Try to work with the straightest arms and legs possible. If it doesn't work at first, keep practicing. You'll get there!
The Side Kick Series
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Exercise: Side Kick Series
Target area: Abdominals, all thigh muscles—especially inner thigh
Work the torso as well as the legs. The ribs should stay supported throughout each repetition. Do not let them sink to the mat.
Front Support/Plank
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Exercise: Front Support/Plank
Target area: Back extensors, abdominals, shoulders, arms
Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, engage your legs and squeeze your glutes, the exercise will be easier.
Saw
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Exercise: Saw
Target area: Hamstrings, inner thigh, obliques, back mobility
Keep your hips anchored and level as you twist to the side. Use opposition when reaching forward so you also reach back.
Mermaid
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Exercise: Mermaid
Target area: Side stretch
Bend your body directly sideways as you stretch, as though you were between two sheets of glass. Keep the hip on your stretching side down.
Swan Prep
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Exercise: Swan Prep
Target area: Back extensors, abdominal stretch
Swan provides a wonderful counter stretch to the many forward flexion exercises we do in Pilates. This is an everyday move.
Wall Roll Down
Verywell / Ben Goldstein
Exercise: Wall Roll Down
Target area: Abdominals, back, and hamstring stretch
Use this exercise to transition from your Pilates routine to carrying good posture into your daily life.