Pilates At Home Program: 7 Exercises To Have In Your Beginner Sequence

Exercise Instructions

The Hundred

This is a classic warm-up that stimulates circulation and builds stamina.

1. Lie on your back with your knees drawn into your chest. Feel your entire spine pressing into the mat.
2. Engage your powerhouse to lift your head and shoulders off the mat. Extend your legs up so your toes are just above your knees, keeping the knees bent. Reach your arms long, hovering just above the mat.
3. Begin rhythmically pumping your arms up and down. Breathe in through your nose for 5 pumps and out through your mouth for 5 pumps. Start with 5 full breath cycles (50 pumps) and work your way up to 10 (100 pumps).
4. To increase the difficulty, you can straighten both legs toward the ceiling. When finished, lower your head and draw your knees back to your chest.

The Roll Down

This exercise develops abdominal control and spinal articulation.

1. Sit tall with your heels on the mat, feet flat if possible. Your legs should be parallel and hip-width apart. Wrap your hands behind your thighs and lift your elbows wide.
2. Engage your glutes and curl your pelvis under you, aiming your lower back toward the floor. Simultaneously, tilt your chin down and look at your midsection, creating a ‘C’ shape with your spine.
3. Continue to curl back, pressing your spine firmly into the mat. Hold this position and take 3 deep breaths, feeling the lower back muscles open as the abdominals pull in deeper.
4. Curl back up to your starting position, sinking the waist in even deeper. Repeat the sequence.

Single Leg Circles

This movement strengthens hip muscles while improving flexibility.

1. Lie flat on the mat with your right leg extended to the ceiling. Bend your left knee and plant your left foot firmly on the mat. Press your arms down by your sides.
2. Inhale and cross the right leg over your body, aiming for your left shoulder. Do not let your right hip lift off the mat.
3. Sweep the leg down through the centerline of your body and out in line with your right shoulder.
4. Exhale as you carry the leg back to the starting position to complete the circle. 
5. Circle 5 times in one direction, then reverse for 5 circles. Switch legs and repeat.

Rolling Like a Ball

This exercise challenges your balance and control.

1. Sit with your legs hip-width apart and hands wrapped behind your thighs. Tip back to find your balance point, curving your lower back.
2. Inhale and roll backward onto the mat, keeping your ‘C’ curve shape. Roll only to the base of your shoulder blades–do not roll onto your neck.
3. Without changing your shape, exhale and use your powerhouse to roll back up to the starting balance position.
4. Repeat 6–10 times, moving with control and flow.

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The Single Leg Stretch

This exercise requires you to move your legs while bracing your powerhouse.

1. Lie on your back and draw both knees into your chest.
2. Lift your head and shoulders off the mat. Pull one knee into your chest as you extend the other leg up toward the sky. Keep your elbows wide.
3. Without disrupting your alignment, switch legs. Keep your navel pulled toward your spine as you alternate, stretching one leg out as you hug the other knee in.
4. Breathe in for one set (left and right) and out for the next. 

Looking for more ways to enhance your workout? You can find an expanded home Pilates workout routine that builds on these basics.

The Double Leg Stretch

This move tests your powerhouse by moving arms and legs simultaneously while keeping the torso still.

1. Begin with both knees drawn into your chest, one hand on each ankle. Lift your head and shoulders off the mat.
2. Inhale and extend both legs out at a 45-degree angle. Simultaneously, reach your arms straight back past your ears. Keep your lower back anchored to the mat.
3. Exhale and circle your arms around as you draw your knees back to your chest, returning to the starting position. Hug your knees tightly.
4. Repeat 5–8 times. To properly equip your space, consider the best at-home Pilates equipment to support your practice. Pilates equipment for home.

Spine Stretch Forward

1. This exercise opens the lower back and stretches the hamstrings.
2. Sit tall with your legs extended in front of you, about hip-width apart. Flex your feet and extend your arms forward at shoulder height.
3. Exhale and lower your head as if diving through your arms. Round your upper back forward, keeping your lower back pressed against an imaginary wall behind you. Pull your navel to your spine.
4. Inhale to reverse the motion, stacking your spine one vertebra at a time until you are sitting tall again.
5. Repeat 3–5 times.

As you progress, you might want a more structured regimen, and a detailed at home Pilates workout plan can provide the guidance you need.

Read more: How to Combine Pilates and Cardio for an Effective Cross-Training Routine

Will 30 Minutes Of Pilates Make A Difference?

Consistent 30-minute Pilates sessions (3-4 times per week) provide a focused, full-body routine with precision and control.

This duration allows for a thorough warm-up, a challenging core workout, and a cool-down stretch.

The effectiveness comes from the quality of the work, not just the duration. In 30 minutes, you can improve core strength, enhance flexibility, and refine your mind-body connection (6).

Research has shown that even short bouts of regular exercise yield significant health benefits (7). The key is to remain focused and intentional with every movement, making every minute count.

How Soon Will I See Results From At Home Pilates?

The timeline for seeing results varies from person to person, depending on factors such as starting fitness level, consistency, and diet.

Most people begin to “feel” the results within a few weeks of starting consistent practice.

These results include:

• Feeling stronger in your core
• Standing taller due to improved posture
• Moving with more awareness

Visible changes, such as more defined muscles and a leaner appearance, typically follow after 1–2 months of dedicated practice. 

Remember to be patient; significant changes take months, even years, of consistent training.

Frequently Asked Questions

• Is Pilates good for weight loss?

Pilates can contribute to weight loss when part of a comprehensive wellness plan. 

While it’s not a high-intensity cardio workout that burns a massive number of calories per session, it can help build lean muscle mass in beginner or sedentary populations (8, 9). More muscle increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising (10).

When combined with a healthy diet and complementary activities like brisk walking or cycling, the best at home Pilates workout can be an effective tool for weight management (11, 12).

• What is better, walking or Pilates?

Neither is inherently “better”–they offer different benefits and complement each other well. 

Walking is an excellent form of low-impact cardiovascular exercise that improves heart health and endurance (13, 14). Pilates is a form of strength training that focuses on core strength, flexibility, posture, and muscular control (15). 

Combining the two creates a well-rounded fitness routine that addresses both cardiovascular health and musculoskeletal integrity.

• What will happen if I do Pilates every day?

Knowing what is a pilates at home program for daily fitness can accelerate your results, particularly in terms of core strength and flexibility (16). Because it is a low-impact form of exercise, daily practice is generally safe, provided you listen to your body and vary the intensity of your sessions. 

You might choose to do a more intense, full-length workout on some days and a shorter, stretch-focused session on others. Daily practice reinforces the mind-body connection and can quickly improve your posture and body awareness (17, 18).

• What muscles does Pilates work?

Pilates is a full-body workout, but it places a special emphasis on the powerhouse muscles. This focus includes the deep abdominal muscles (such as the transverse abdominis), the lower back muscles, the pelvic floor, the hips, and the glutes (19).

Beyond the core, every exercise can strengthen and lengthen muscles throughout the body (6), including the arms, shoulders, and legs. It promotes balanced muscle development, ensuring no single muscle group is over or undertrained.

The Bottom Line

Starting a Pilates practice at home is an empowering step toward greater strength, control, and physical awareness. By committing to the foundational principles and performing the exercises with precision, you can build a resilient body and a focused mind. This journey is about progress, not perfection. Embrace the process, listen to your body, and enjoy the transformative power of this incredible discipline.