Whether your goal is to tone your abs, lift your glutes, strengthen your back, or improve posture, these seven easy Pilates moves can help you achieve it. They are designed to activate multiple muscle groups, improve core stability, and enhance flexibility, all while being gentle on your joints.

The 7 Essential At-Home Pilates Moves

1 – The Hundred

Why it works:

The Hundred is a foundational Pilates exercise designed to warm up the body and activate the deep core muscles. It builds abdominal strength, improves circulation, and engages stabilizing muscles that support posture.

How to do it:

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Lift your head, neck, and shoulders slightly off the mat. Extend your arms long by your sides.
3. Lift your legs into a tabletop position (knees bent at 90 degrees). For a more advanced version, straighten your legs out to a 45-degree angle.
4. Begin pumping your arms up and down (about 6 inches off the floor) while taking 5 short inhales, and 5 short exhales.
5. Repeat this breathing cycle 10 times to reach 100 pumps, keeping your core engaged and your lower back pressed into the mat.

Beginner Tip: Keep your legs bent in tabletop or even rest your feet on the floor. You can place a small pillow under your head for support if needed.

2 – The Roll-Up

Why it works:

The Roll-Up targets the entire abdominal wall while promoting spinal flexibility. It emphasizes controlled movement and core engagement rather than just crunching the abs, improving posture and mobility.

How to do it:

1. Lie flat on your back with your legs extended straight and arms reaching overhead.
2. Inhale, then exhale as you slowly engage your core and begin to roll your spine off the mat, one vertebra at a time, reaching your hands toward your toes.
3. Keep your shoulders relaxed and your core tight as you reach forward.
4. Pause, then inhale and slowly roll back down, articulating your spine sequentially until your back is flat on the mat.
5. Repeat 6–10 times.

Beginner Tip: If this is too challenging, bend your knees slightly. You can also place your hands behind your thighs for a little assistance as you roll up.

3 – Single-Leg Stretch

Why it works:

This staple Pilates move targets the core while improving coordination, stability, and leg strength. It emphasizes breath and precision, sculpting long, lean abdominal muscles without straining the lower back.

How to do it:

1. Lie flat on your back with your knees pulled into your chest. Lift your head and shoulders off the mat.
2. Place your left hand on your left knee and your right hand on your left ankle.
3. Extend your right leg straight out at a 45-degree angle.
4. Switch legs in a slow, controlled motion, bringing the right knee in (switching hand positions) as the left leg extends.
5. Continue alternating for 8–12 repetitions per side.

Beginner Tip: Keep your neck relaxed. If it strains, you can rest your head on the mat. Move slowly, focusing on quality over speed.

4 – Plank to Pike

Why it works:

This dynamic move engages the entire core, shoulders, and arms, while also improving flexibility in the hamstrings and back. It combines stability (the plank) with mobility (the pike).

How to do it:

1. Start in a forearm or high plank position, with your shoulders stacked over your elbows/wrists and your body in a straight line.
2. Engage your core and exhale as you lift your hips toward the ceiling, forming an inverted “V” shape (like Downward-Facing Dog).
3. Inhale and slowly lower your hips back down to the plank position with control.
4. Repeat the movement for 8–12 repetitions.

Beginner Tip: Move slowly to maintain control. If your hips are tight, slightly bend your knees in the Pike position to reduce tension.

5 – Leg Circles

Why it works:

This classic exercise strengthens the core, sculpts the legs, and improves hip mobility. It requires precision and stability from your deep core muscles to keep your pelvis still while your leg moves.

How to do it:

1. Lie flat on your back, arms by your sides with palms pressing into the mat for support.
2. Lift your right leg straight up toward the ceiling. Keep the left leg firmly grounded.
3. Engage your core and keep your lower back pressed into the floor.
4. Slowly draw small, controlled circles with your lifted leg (5-10 circles clockwise).
5. Reverse the motion and draw 5-10 circles counterclockwise.
6. Switch to the left leg and repeat.

Beginner Tip: Start with very small circles. It’s better to maintain control and keep your hips stable than to make large, wobbly circles. You can also slightly bend the non-circling leg for more support.

6 – Side-Lying Leg Lifts

Why it works:

A classic move to tone the outer thighs, glutes (specifically the gluteus medius), and hips, while also engaging the obliques for stability.

How to do it:

1. Lie on your side with your legs extended straight and stacked. Rest your head on your lower arm.
2. Place your top hand on the floor in front of your chest for balance.
3. Engage your core and slowly lift your top leg toward the ceiling without letting your hip roll backward.
4. Slowly lower the leg back down with control.
5. Repeat 10–15 repetitions, then switch sides.

Beginner Tip: Keep the movement slow and controlled. Avoid swinging the leg. Focus on quality over quantity.

7 – Pilates Bridge

Why it works:

A fundamental exercise that targets the glutes, hamstrings, lower back, and core. It sculpts the lower body and improves spinal mobility and posture.

How to do it:

1. Lie on your back with your knees bent, feet flat on the mat hip-width apart, and arms by your sides.
2. Engage your core and press through your heels to lift your hips toward the ceiling.
3. Form a straight line from your shoulders to your knees.
4. Hold the bridge position for 2–3 seconds, squeezing your glutes.
5. Slowly lower your hips back down to the mat.
6. Repeat for 10–15 repetitions.

Beginner Tip: Keep your knees aligned with your hips and ankles. For a challenge, try a single-leg bridge by extending one leg while keeping your hips lifted.

Optional Gear to Enhance Your Practice

Frequently Asked Questions (FAQs)

Final Thought