Pilates is becoming an increasingly popular choice thanks to its ability to improve overall health and create a toned, flexible body. What’s special is that you can practice Pilates right at home without needing much equipment. Understanding this need, Olaben has compiled a list of 10 basic Pilates exercises that are easy to do at home, helping you not only build strength but also effectively release stress.
1. Health Benefits of Pilates
Pilates is more than just a form of movement — it brings a wide range of holistic health benefits:
- Enhances flexibility and spinal stability, allowing the body to move more smoothly and safely.
- Builds strength and muscle tone, especially in the core, lower back, hips, and glutes.
- Aids recovery and prevents injuries, particularly issues related to muscle imbalance, spine, and joints.
- Improves movement coordination while reducing tension in the shoulders, neck, and upper back.
- Boosts lung capacity and circulation through Pilates’ signature deep breathing techniques.
- Increases body awareness, helping you manage stress and find relaxation even when training at home.
10 Basic Pilates Exercises You Can Easily Do at Home
1. Exercise: Bridge
Goal: strengthen glutes, lower back, and activate the pelvic–spinal base.
Equipment: exercise mat.
Step-by-step guide
- Lie on your back with knees bent, feet flat on the floor hip-width apart, arms by your sides.
- Exhale, gently draw in your abs, and slowly curl the tailbone up — lifting one vertebra at a time until your body forms a straight line from shoulders to knees.
- At the top, squeeze your glutes and hold for 1–2 seconds.
- Inhale and slowly lower the tailbone back down vertebra by vertebra.
Reps & Sets: 10–15 reps × 2–3 sets.
2. Exercise: Pilates Curl (Controlled Crunch)
Goal: activate deep core muscles, improve control of the upper back and neck.
Equipment: mat.
Step-by-step guide
- Lie on your back, knees bent, feet flat on the floor. Place hands lightly behind the head or cross arms over chest.
- Tuck chin slightly (keeping a fist’s space), draw lower abs in to pull the navel toward the spine.
- Exhale and lift shoulders and chest off the floor (without pulling the neck with your hands). Hold 1 second.
- Inhale and slowly lower down segment by segment.
Reps & Sets: 10–15 reps × 2–3 sets.
3. Exercise: Leg Lowers (Controlled Leg Drops)
Goal: strengthen lower abs and improve pelvic control.
Equipment: mat.
Step-by-step guide
- Lie on your back, arms extended out to the sides or placed under hips for support. Legs lifted, knees bent 90° (shins parallel to the floor).
- Engage deep core, pressing lower back gently into the mat.
- Exhale and slowly lower one leg toward the floor until you feel tension in the lower abs (keep back flat on the mat).
- Inhale, return to start, then switch legs.
Reps & Sets: 8–12 reps each side × 2–3 sets.
4. Exercise: Pilates Bicycle
Goal: activate obliques, improve coordination and trunk control.
Equipment: mat.
Step-by-step guide
- Lie on your back, hands lightly supporting the head, legs lifted in tabletop (90° bend).
- Exhale, rotate torso bringing left elbow toward right knee while extending the other leg down (slow, controlled pedaling motion).
- Inhale as you switch sides; keep hips stable and avoid rocking.
Reps & Sets: 10–20 reps (count each side) × 2–3 sets.
5. Exercise: Side-lying Leg Lift
Goal: strengthen the glute medius — key for hip stability.
Equipment: mat, optional resistance band.
Step-by-step guide
- Lie on your side, body straight, head resting on arm or supported by hand. Legs stacked, top leg extended.
- Inhale, exhale, lift top leg a few inches (or to the point you feel glute engagement).
- Hold 1 second, then slowly lower with control.
Reps & Sets: 12–20 reps each side × 2–3 sets.
6. Exercise: Clamshell
Goal: strengthen outer glutes and hips, prevent knee/hip injuries.
Equipment: mat, light resistance band (optional).
Step-by-step guide
- Lie on your side, knees bent ~90°, heels aligned with hips, upper body supported on forearm.
- Keep heels together, exhale and open top knee (like opening a shell) within a comfortable range.
- Inhale, close knee back down.
Reps & Sets: 12–20 reps each side × 2–3 sets.
7. Exercise: Side Oblique Curl
Goal: target obliques, improve flexibility and lateral spinal stability.
Equipment: mat.
Step-by-step guide
- Lie on your side, knees slightly bent, toes on the floor, hands behind head or arms crossed.
- Engage core, lift upper body slightly while rotating elbow upward/back (avoid pulling the neck).
- Lower back down with control.
Reps & Sets: 8–15 reps each side × 2–3 sets.
8. Exercise: Prone Chest Lift (Mini Swan)
Goal: strengthen upper back, improve upright posture.
Equipment: mat.
Step-by-step guide
- Lie face down, forehead resting on forearms or stacked hands, legs extended.
- Engage abs to support lower back. Exhale, lift head and chest a few inches using upper back muscles (avoid over-arching lower back).
- Hold 1 second, inhale, and lower with control.
Reps & Sets: 8–12 reps × 2–3 sets.
9. Exercise: Pilates Squat
Goal: build overall strength focusing on glutes and thighs, maintain good posture.
Equipment: optional chair for support.
Step-by-step guide
- Stand with feet hip-width apart, toes slightly turned out, shoulders relaxed.
- Inhale, exhale and hinge hips back as if sitting on a chair, keeping chest lifted.
- Lower until thighs are nearly parallel (or within comfort), then press through heels to stand, squeezing glutes at the top.
Reps & Sets: 10–15 reps × 2–3 sets.
10. Exercise: Hip Hinge (Romanian-style)
Goal: train proper hip hinge, stretch and strengthen hamstrings and glutes — essential for posture and daily movement.
Equipment: mat, optional light weights or water bottles.
Step-by-step guide
- Stand tall, feet hip-width apart, knees slightly bent.
- Keep a neutral spine, inhale; exhale and push hips back while hinging torso forward, chest open.
- Lower until hamstrings stretch but back stays straight, then drive hips forward to return upright.
Reps & Sets: 8–12 reps × 2–3 sets.
See also: How to breathe correctly in Pilates for maximum effectiveness.
Train Better with Olaben Pilates Every Day
For a comfortable and effective Pilates journey, the right apparel and accessories are just as important as proper technique. With premium fabrics, flattering designs, and maximum comfort, Olaben offers the ideal options to support every session:
- Workout Leggings: 4-way stretch, body-hugging fit, perfect for bends, extensions, and rotations in Pilates.
- Sports Bra: High-support design, keeping you confident and comfortable even in high-intensity moves.
- Women’s Hoodie: Ideal for staying warm before and after practice, especially on cool mornings or evenings.
- Pilates/Yoga Mat: Non-slip and cushioned surface that helps you maintain poses and protect your joints during every workout.
- Water Bottle: Stay hydrated throughout your training sessions and replenish energy in time.
With Olaben by your side, you not only own a stylish workout outfit, but also experience true comfort, confidence, and motivation to maintain your Pilates routine every day.
