Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Welcome to your SET FOR SET introduction to a full-body Pilates workout! This session will strengthen your core, enhance flexibility, and improve your overall body alignment. Pilates is renowned for its focus on controlled movements, mindful breathing, and developing a strong, balanced physique.
As you move through these exercises, you'll fire up muscles you didn't know you had, challenge your balance, and help build lean muscle. Get ready to experience a full-body workout that not only sculpts and tones but also rejuvenates your mind and spirit. Let's take a look at 8 Pilates exercises for a total body workout!
8 Pilates Exercises For a Full Body Workout
You'll notice your core is being hit hard throughout this workout. We'll start with a couple of warm-up exercises and then jump right into the workout.
1. Standing Roll Down
This is going to prime your body for what's to come. This will help loosen up your back and fire up your legs and core.
Step-by-Step:
- Stand with your feet shoulder-width apart.
- Reach both arms above your head.
- Slowly roll down, one vertebra at a time, until bent over.
- While in the bent-over position, sit back like you're in a chair and your back is straight.
- Stand back up to upright.
2. The Hundred
If you've ever seen a clip of Pilates in a movie, then you've probably seen this move before. If you're a true beginner, you will most likely need to make some adjustments before being able to perform this exercise.
Step-by-Step:
- Start out laying on your back.
- Bring your knees up toward your chest.
- Get into a crunch position with your head and shoulders off of the ground.
- Extend your legs so they are at a 45º angle off of the ground.*
- Keeping your arms at ab height off the ground, start pumping them up and down.
- While you're pumping, inhale for a 5 count, then exhale for a 5 count.
- Repeat 10 times (for a total of 100 counts, hence the name).
Note: If you can't hold this position, keep your knees bent until your core is strong enough.
3. Pilates Pushups
Pilates takes the tried-and-true pushup and adds a little extra to the movement. Don't worry if you can't do a full pushup yet; there is a modification you can make to still see benefits.
Step-by-Step:
- Start standing at the back of your mat.
- Slowly fold yourself over until your hands are on the mat.
- Using your hands, walk yourself out until you're in a pushup position.
- Making sure to keep your abs and glutes tight, lower yourself down, keeping your elbows close to your body.*
- After performing the reps, walk your hands back up until you are standing again.
- Bring yourself up to standing tall vertebrae by vertebrae.
4. Glute Bridge
This exercise is going to help strengthen your hamstrings, glutes, and lower back. There's not much to say about this one other than it's a great go-to for buns of steel.
Step-by-Step:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower your hips back down without touching the floor.
Related: Glute Bridge Correct Form & 8 Variations
5. Side-Lying Leg Lift
This one is also a classic. There's a reason you usually see this exercise in every throw-away channel surfing gag from the 90s. Everyone who does these knows they work! You'll be hitting your abductors and glutes with these.
Step-by-Step:
- Lie on one side with your legs extended and stacked.
- Lift the top leg towards the ceiling, keeping it straight.
- Lower the leg back down with control.
- Switch to the other side after finishing all your reps.
6. Supermans
I've seen several versions of what people call Supermans, and we will be going with the version that starts face-down on the mat. You're going to hit your back and glutes with this one.
Step-by-Step:
- Lay flat, face-down on the mat, with your hands extended over your head.
- Simultaneously, lift your arms and legs toward the sky, creating as much of a 'U' shape as you can with your body.
- Hold briefly at the top, and return to arms and legs flat against the mat.
7. Planks
I'm sure you shuddered when you saw these on the list because I did when I put them here. There's a reason planks are feared, they work. Not only will you get a nice shoulder burn, but your entire core will be shaking by the end of these.
Step-by-Step:
- Get into a pushup position.
- Hold it.
Note: In all seriousness, make sure that your body is in a straight line from your heels to your head, and focus on squeezing your glutes and core to keep from sagging or pyramiding.
Related: 29 Best Plank Variations
8. Pendulum
Pendulums are great for obliques (the side of your abs) as well as your lower back. There are going to be two options to do, with one being a lot more difficult than the other. If you're feeling up to the challenge, try it out!
Step-by-Step:
- Lay flat on your back on your mat.
- Bring your knees up to perpendicular.
- Keeping your legs together, lower them to one side.
- Bring them back up to center, and repeat with the other side.
Note: If you want a real challenge, straighten your legs.
Pilates Home Workout
We'll put the good stuff here so you can get right to it. If you need a little more insight on how to perform the exercises, keep scrolling down.
Warm-Up
- Standing Roll Down - 3 sets x 6 reps
- The Hundred - 2 sets
| EXERCISE | SETS/REPS/REST |
| Pilates Push Ups |
|
| Glute Bridge |
|
| Side Lying Leg Lift |
|
| Supermans |
|
| Plank |
|
| Pendulum |
|
It sounds pretty straightforward, right? It is, but it will target your whole body in one simple yet effective workout. Keep reading for an explanation of how to get the most out of each of these exercises.
Related: 2 Full At-Home Workout Routines for Beginners
Why Pilates?
Pilates is like the ultimate fitness cocktail, blending strength, flexibility, and mind-body harmony into one invigorating workout. Although mostly known as a "woman's workout," Pilates is a great form of exercise to increase body awareness.
In college, my football coach had our entire team do a Pilates session twice weekly. You would've been shocked at how many big, burly football players had trouble making it through a workout.
I'm sure if you're reading this article, then your fitness goal isn't to bench press as much as humanly possible. And if it is, you're going to need a whole lot more than Pilates to accomplish that.
Instead, Pilates is perfect for anyone looking to boost their core strength, improve their posture, and achieve a balanced, graceful physique. Plus, with its emphasis on controlled movements and deep breathing, Pilates isn't just a physical challenge – it's a refreshing mental break, too. Pilates keeps things fun, dynamic, and oh-so-beneficial for your body and soul.
Pilates or Gym: Which Shapes Your Body Best?
Wrap-Up
Pilates is a fantastic way to form a mind-muscle connection with your body. If you're new to Pilates, this workout should provide a challenge without being impossible. And if you're a grizzled Pilates veteran, you know exactly what you need to do to step up the intensity. Give this full-body Pilates workout a shot, and let us know what you think about it.
Tyler DiGiovanni
Author