A quick pilates routine you can do at home

Never tried pilates? If you’re looking for a quick, no-equipment routine to do at home, here are four simple moves that offer maximum benefit.

Pilates offers something for everyone as it improves strength, flexibility, and stability.

And that means more and more men are discovering the benefits of this low-impact exercise method.

I’m not only a pilates instructor, but also a second-generation chiropractor.

That means I’ve seen how incorporating pilates into a regular routine can make a significant difference, especially for beginners.

If you’re looking for a quick, no-equipment pilates routine that you can do at home, here are four simple moves that offer maximum benefit.

1. Partial Sit Back (10 reps)

Works the abdominal muscles

How to: Sit with your legs out in front, knees slightly bent, and heels pressing into the mat. Reach your arms straight ahead at shoulder height. Exhale as you slowly roll back through your spine one vertebrae at a time, pausing halfway down. Inhale, then exhale to roll back up to the starting position.

Tip: Keep your eye line on your fingertips as you roll.

2. Abdominal Curl (10 reps)

Works the abdominal muscles

How to: Lie on your back with knees bent and feet hip-width apart. Place your hands behind your head with elbows wide. Exhale to lift your head and chest, looking towards your knees. Inhale to lower back down.

Tip: Keep your chin tucked and head gently resting in your fingertips.

3. Glute Bridge (10 reps)

Works the glutes and hamstrings

How to: Lie on your back with knees bent, feet hip-width apart, and arms by your sides. Exhale to roll your spine off the mat, lifting your hips towards the ceiling. Hold at the top as you inhale, then exhale to roll back down.

Tip: Focus on pushing your heels into the mat and keeping your toes relaxed.

4. Pilates Push-Up (10 reps)

Works the shoulders, arms, and chest

How to: Start in a kneeling plank position, hands under shoulders, knees hip-width apart, and slightly behind the hips. Inhale as you bend your elbows out to the sides, lowering your chest to hover above the mat. Exhale to push back up.

Tip: Maintain a long neck with your eye line to the floor and distribute weight evenly through both hands.

Note: If you need an easier version, then you can use a bench meaning your body is leaning forward on an angle

Complete Three Rounds

Give this routine a try and experience the benefits of pilates from the comfort of your home.

Bronte Robertson is a chiropractor, pilates instructor and founder of Function.all Pilates in Ferny Hills and Eight Mile Plains in Queensland. You can visit her website here or check out her Instagram at @function.allpilates

This is general and not specific advice. People should seek medical advice before doing any of these exercises, especially if they fall into a risk category.

Originally published as A quick pilates routine you can do at home