I Tried This At-Home Pilates Workout And Here's My Honest Review
But first, a quick refresher: Pilates was created in the early 20th century by Joseph Pilates. The primary focus is to strengthen the core, including the abdominals and back, but it's also designed to improve stability, balance, posture, and flexibility, says Liz Hilliard, a certified Pilates instructor and creator of the Hilliard Studio Method.
The low-impact workout can take a variety of forms—it can be done on a large reformer, yoga mat, or against a wall—but Hilliard is a superfan of Pilates exercises at home since they can be easily modified, depending on your skill level and ability. It's also accessible since it doesn't require heavy equipment or costly machinery.
Another reason to jump on the Pilates bandwagon: It's great for women during and after menopause. 'Menopause accelerates muscle loss, decreases bone density, and increases the risk of falls, but Pilates addresses these issues directly by building muscle strength and improving your bone health,' says Pamela Mehta, M.D., an orthopedic surgeon who specializes in longevity and the founder of Resilience Orthopedics. The focus on engaging your deep core also supports pelvic floor strength, which can improve menopause-related conditions like pelvic floor dysfunction, she adds.
That said, if you have osteoporosis, arthritis, or any other pre-existing conditions, or are totally new to exercise, talk to your doctor before trying a new fitness routine.
Keep reading for the benefits of Pilates—plus, the seven best Pilates exercises to do at home.
Meet the experts: Liz Hilliard is a certified Pilates instructor and creator of the Hilliard Studio Method. Pamela Mehta, M.D., is an orthopedic surgeon who specializes in longevity and the founder of Resilience Orthopedics.
Benefits of Pilates
Here are a handful of the perks you can expect from a regular Pilates practice, according to the experts we spoke to.
May help reduce the risk of injury: Muscle strength and balance naturally decline with age, so if you don't maintain it, Dr. Mehta says you're more prone to falls and injury. While dedicated strength training is an important component of a holistic fitness routine, too, regular Pilates helps shore up balance, including in older adults, helping to support and stabilize joints, per 2023 research in Healthcare.
Can decrease stress: Exercise in general can boost your mental health, but Pilates may be especially nurturing to your mind since it encourages deep, mindful breathing, intentional movement, and focused attention, Hilliard says. Research supports this, showing that practicing Pilates just once a week can reduce stress levels and lessen symptoms of anxiety and depression.
May improve pelvic floor functioning: 'For women who have given birth or are going through menopause, Pilates is a great way to improve your pelvic floor function, which can help with urinary incontinence and sexual health,' Dr. Mehta says. This is because Pilates focuses on proper posture and core strength, which helps stabilize the pelvic floor and reduce strain on the surrounding muscles, she says.
May help build full-body strength: Pilates is a low-impact, total-body workout known to target the abs, glutes, hamstrings, arms, and back, Dr. Mehta says. Many Pilates exercises are also compound movements, meaning they work multiple muscle groups at once. That said, Pilates shouldn't replace bone-loading strength work, Dr. Mehta says.
Is accessible to all levels: If you're new to exercises, Hilliard says Pilates is perfect for beginners since it requires little to no equipment. The workout can also be easily modified or leveled up, depending on your ability and goals, she adds.
15-minute at-home Pilates workout
Complete the following exercises three to four times per week. Since I have experience with weightlifting and resistance training, I used five-pound dumbbells where appropriate (squat to biceps curls and arm circles), but you can also do them with just bodyweight. The entire workout took about 15 minutes, and I slotted it into my afternoon schedule as a mid-day pick-me-up.
Each move requires control, so I actively focused on proper form to maximize full-body muscle engagement. My core absolutely worked the entire time, which I appreciate, and my balance kicked into high gear. My quads were also a little shaky after the final set of railroad tracks and leg lifts. In other words, just because the workout is beginner-friendly doesn't mean it's easy.
Time: 15 to 20 minutes | Equipment: Lightweight dumbbells (optional) | Good for: Full body
'This is one of my favorite exercises because it's designed to work every muscle group in your body, from your legs to your core, arms, shoulders, and back,' Hilliard says. It's also a great move to kick-off the workout since it elevates your heart rate and boosts circulation.
Stand with your feet hip-distance apart and hold (optional) light weights in each hand. Alternatively, you can hold a medium to heavy resistance band hooked under your feet.
As you bend your knees, squat to knee level by pushing your glutes to the back of the room.
Keeping your core engaged, come to standing and simultaneously bend your arms into a biceps curl so the weight comes toward your shoulders.
Slowly lower the weights back to the starting position, straightening your arms completely.
That's 1 rep. Do three sets of 10 to 15 reps.
Arm circles are seriously worth your time. According to Hilliard, the move strengthens your posture and core, while simultaneously working the shoulder joint and stabilizer muscles in the upper body.
Stand upright with your heels connected and toes slightly turned out in a narrow V position. For an added balance challenge, raise your heels roughly two inches off the floor.
Bend your knees and drop about halfway down toward the floor, keeping your shoulders stacked over your hips and engaging the quads and core for balance.
With a light weight in each hand (optional), raise your arms to the side at shoulder height to form a T shape.
With your knuckles to the sky and palms to the floor, begin circling the weights about the size of a softball. Circle in one direction for 15 to 30 seconds, then reverse and circle in the opposite direction for the same amount of time.
That's 1 set. Do 3 sets total.
'Triceps dips are a bodyweight exercise designed to build strength in the back of your arms (a.k.a. your triceps),' Hilliard says. You can also expect a burn in your shoulders, chest, and core as you stabilize your body to dip up and down.
Grip the front edge of a sturdy chair or bench with your hands.
Hover your glutes just off and in front of the seat, keeping your arms straight, feet flat, and legs bent so your thighs are parallel to the floor.
Engage your core as you lower toward the floor until your arms form a 90-degree angle.
Squeeze your triceps, then press back to the starting position.
That's 1 rep. Do three sets of 10 to 15 reps.
A plank is a top-tier exercise for targeting your deep core, but it also works the quads, glutes, and back, Hilliard says. The small stabilizing muscles in your spine also get a workout, which can improve posture, she adds.
Start on the floor with your hands under your shoulders and your knees under your hips.
Step your feet back, one at a time, keeping your core engaged and belly button toward the spine.
Maintain a straight line from the top of your head through your heels, with your gaze down.
Hold for 30 to 60 seconds. Complete for three total sets.
Hilliard says push-ups are a signature strength move for a reason: they work the chest, back, shoulders, upper arms, and core. They also improve posture since strengthening the upper body and core supports proper alignment.
Start in a high plank position with your feet slightly wider than hip-width apart and hands slightly wider than your chest.
Engage your core and maintain a neutral spine as you slowly lower down, elbows point slightly out. Don't let your elbows flare out completely to the sides.
Push into your hands and press back up to a high plank.
That's 1 rep. Do three sets of 5 to 10 reps.
Not ready for a full push-up? No worries. Try a kneeling alternative by keeping your knees on the floor.
'This move focuses on balance and leg strength since it activates the small muscles in your legs from the ankles to the hips,' Hilliard says. It also trains stability to enhance body control and reduce the risk of injury, she adds.
Stand upright with your feet parallel like railroad tracks and hips over your knees and ankles.
Place your hands on a steady surface and elevate your heels by pressing into the balls of your feet. If you're ready to progress, you can remove your hands.
Keep your shoulders stacked over your hips as you begin to bend your knees and push your tailbone toward the heels. Never go lower than knee-level.
Squeeze your thighs and slowly travel back up as you straighten your legs.
That's 1 rep. Do three sets of 10 to 15 reps.
This classic Pilates move activates the glutes, hamstrings, and core as you work to lift and lower your leg, Hilliard says. Balancing on three limbs also challenges your balance and coordination.
From parallel railroad tracks, place your heels back on the floor and hinge at the torso over a steady surface.
Bend the elbows and stack your forearms on top of each other as you rest your forehead on your arms and engage the core.
Keep your left standing leg gently bent (rather than locked out) and your right leg straight back.
With a pointed toe, squeeze your glutes and lift your right leg up to hip-level.
With control, move the right leg up and down to tap the floor.
That's 1 rep. Do three sets of 10 to 15 reps on each side.
Pilates pro tips
As you get started with Pilates, consider these pointers from Dr. Mehta and Hilliard.
Warm up and cool down. Dr. Mehta recommends beginning and ending your workout with gentle stretching and mobility exercises. Warming up increases range of motion and flexibility for the upcoming work and cooling down helps lower your heart rate and prevent muscle soreness and stiffness.
Cross-train for bone health. Pilates is excellent for muscle tone, but it doesn't replace bone-loading strength work, Dr. Mehta reiterates. Given such, it's important to combine Pilates with resistance training (even using light weights) and brisk walking or hiking to protect bone density, especially after menopause, she says.
Intentionally plan your workouts. Pilates focuses on strength and conditioning, so doing weightlifting or HIIT on the same day could be overly taxing your joints. 'I recommend using Pilates as an active recovery day and slotting it between strength or high-intensity cardio days,' Dr. Mehta says. 'You'll be recovering from these intense exercises, but in a way that still builds strength and fitness.'
Bottom line
At-home Pilates exercises are great if you're looking for a quick, effective workout. They can build some strength, decrease stress, and support balance. Still, include Pilates exercises in a well-rounded fitness program that also includes dedicated strength training.
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