Pilates At Home Work Out

Hi! I am Cam from Mountain West Pilates. I am a mother of two, wife, BYU grad, Pilates and Barre instructor, and lover of all things Kiava. I am also the owner and creator of Mountain West Pilates located in Pleasant Grove, UT.

Cam Pilate Instructor in Utah, Pilates at Home Workout

The number one question I get asked is, “What is Pilates?” Pilates incorporates core work and body weight to improve strength, flexibility, and balance. It can be done on a mat or with machines like the reformer, Cadillac, and chair. 

I like to think of Pilates as your favorite activity’s best friend.  Pilates can make you better at any physical activity you do. I always tell my clients that Pilates mimics life and as you do Pilates, you will find moves that imitate things you do every day. Pilates develops correct, safe, and effective movement patterns.

For example, I am a marathon runner. Pilates helps runners by strengthening the glutes, quads, hamstrings, and, of course, the core. We even have a move specifically called “running”! I have clients who are dancers, swimmers, bikers, cross-fitters, and many other things. Pilates is great for any age range. I have one client who is in her 70’s! 

Whether you are ready to jump into a Pilates class at your local gym or want to do a private session on a reformer or other machine, Pilates is a great way to condition and improve your health. 

Here is a beginner Pilates workout you can do in the comfort of your home. All you need is a yoga mat or towel! 

If at any point during the exercises you feel neck tension, you have a couple of options. First, make sure your neck and upper spine are in proper alignment. An easy way to check this is to make sure your eye gaze is between your inner thighs. If you are still feeling tension after checking your alignment, you can keep your head on the mat and still do the movements with your arms or legs. 

CRUNCHES: 

Start in a basic crunch position: 

  1. Lie on your back, feet flat on the floor, knees bent, hips square, hands placed lightly behind your head
  2. Lift your head, neck, and shoulders off the mat into spinal flexion. Make sure the spine is curved and not straight
  3. Lower back down to the mat

Do 10 reps 

At home workout crunches

(Starting Position)

OBLIQUE CRUNCHES 

Add an oblique twist to your crunches.

  1. Lift your head, neck, and shoulders up into spinal flexion
  2. Right arm reaches across the body and rotate the spine to activate obliques
  3. Lower back to center and repeat with left arm

Do 10 on each side for a total of 20 reps.

Oblique crunches, workout clothing, at home pilates

(Oblique Twist with Right Arm)

HUNDREDS 

Lie on your back and brings your arms to your sides.

  1. Bring both legs up to tabletop
  2. Lift your head, neck and shoulders into spinal flexion 
  3. Pump your arms while inhaling for five counts and exhaling for five counts. 
  4. Stay in this position and beat your arms for 50 counts

*To modify, leave your head on the ground.

Workout at Home, Home workout, athletic clothing, women's workout clothing

ROLL UPS

Extend your legs on the ground, flex your feet, and straighten arms overhead. 

  1. Keeping arms straight, lift them towards the ceiling
  2. Nod the chin and start to peel your spine off the mat
  3. Stay in a curved position until you roll all the way up
  4. Sit up, straighten spine into an “L” shape with arms overhead
  5. Roll back down starting from your pelvis. Touch every vertebrae down one at a time

Repeat 10 Reps

*To modify, you can either bend the knees keeping feet flat on the floor or you can omit the full roll up and just lift the head, neck, and shoulders off the ground.

Pilates Yoga

(Start and Return Position)

(Mid-Roll Up/Down) 

Workout At Home

(“L” Shape)

Workout modified version

(Modified Position)

SCISSORS

Lie on your back with legs extended

  1. Right leg hovers above the ground
  2. Grab the left calf or thigh depending on flexibility
  3. Keep legs straight!!
  4. Lift head, neck, and shoulders into spinal flexion
  5. Pulse the top leg for two beats then switch legs (think: pull, pull, switch, pull, pull switch, etc.)

Do each side 10 times for a total of 20 scissors. 

*To modify, keep the head, neck, and shoulders on the mat. 

Scissors workout

(Scissors)

After you finish, roll over onto your stomach to prepare for some back work.

SUPERMAN

Start face down with legs extended and arms straight overhead

  1. Keeping the same curve throughout the spine, lift your legs and upper body off the mat creating a long semi-circle
  2. Hold for a breath attempting to create more extension in the spine 
  3. Lower back to the mat 

Repeat for 10 reps

superman

(Start and Return Position)

superman workout

SWIMMING

Start face down with legs extended and arms straight overhead 

  1. Keeping the same curve throughout the spine, lift your legs and upper body off the mat creating a long semi-circle
  2. Lift the right arm and opposite left leg while stabilizing the pelvis
  3. Switch elevated arm and leg
  4. Breathe in for five beats and exhale for five beats switching legs and arms with every count
  5. Repeat for 50 counts

(Starting Position)

swimming workouts, at home workouts

(Opposite arm and leg elevated simulating “swimming”)

SHELL STRETCH

After we do spinal extension, we always want to stretch our backs. Move into shell stretch. Shell stretch is similar to child’s pose in yoga, but instead of lengthening your back, round it and place the top of your head on the mat. Arms are by your side or grabbing your ankles. 

(Shell Stretch)

MOUNTAIN CLIMBERS

Start in a plank position with hands directly under shoulders, spine neutral, and pelvis in line with body. 

  1. Bend right knee into chest without shifting your hips
  2. Quickly return that leg while simultaneously bringing left knee into chest 

Repeat for 30 seconds

(Start Position)

(Knee bent into chest, mid-mountain climber)

SIDE GLUTES

  1. Start on all fours with hands directly under shoulders and knees in line with hip joint. 
  2. Extend the right leg directly to the side at a 90 degree angle
  3. Without moving hips or sinking into standing leg, lift the right leg engaging side glutes
  4. Return back down with control
  5. After 10 controlled sets, switch legs

Do 10 reps on each leg for a total of 20 reps

starting position

(Tabletop Position)

(Side glute start position)

(Mid-side glute movement)

HAMSTRINGS

  1. Start in tabletop position
  2. Lift the right leg directly behind you. Knee joint does not initiate movement, the hip joint does
  3. Keeping the right foot flexed, press the leg up into the ceiling with a small pulsing motion to activate the back glutes
  4. Repeat for 20 pulses and switch legs

Do 20 pulses each leg for a total of 40 pulses

(Hamstrings)

PUSH UPS

These are Pilates push ups so there are a few more steps than in a standard push up. 

  1. Stand completely upright facing your mat
  2. Roll down sequencing through your spine until your hands reach the mat
  3. Walk the arms out to a plank position with four steps
  4. Place knees on ground 
  5. Press down into low position keeping elbows tucked into sides. This will activate your triceps
  6. Push up
  7. Do 5 tricep push ups 
  8. Extend knees back into plank position and reverse walk to fold over position with four steps
  9. Roll up to standing sequencing through spine. Last thing to come up is your head

Repeat full push up sequence 5 times for a total of 25 tricep push ups.

(Start and Return Position)

(Roll Down to Hands on Mat)

(“Walking” to plank)

(Plank)

(Drop to knees)

(Tricep Push up)

After you have completed your push ups, let stretch! Here are some of my favorites. 

STRETCHES

Hip Flexor Stretch: 

Keep hips square and bring one leg in front of you. Press into front leg to increase stretch. 

(Hip Flexor Stretch)

Hamstring Stretch:

From hip flexor stretch, straighten your front leg and sit on your back leg. 

(Hamstring Stretch)

Butterfly Stretch:

Sit with both sits bones on the floor and press the bottom of your feet together, opening up the hip joints. Fold forward and stretch to the sides. 

(Butterfly Stretch)

(Side butterfly Stretch)

Forward Fold while sitting: 

Extend legs in front of you and fold over to get a hamstring stretch. Keep knees straight and feet flexed.

(Forward Fold while Sitting)

Thank you so much for joining me in this Pilates workout! And thank you Kiava for creating such beautiful and functional workout clothes. If you would like more information on any of these moves or to learn more about Pilates, please visit MountainWestPilates.com or DM me on Instagram at @MountainWestPilates

 

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