{"id":60926,"date":"2024-06-08T20:03:21","date_gmt":"2024-06-08T20:03:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60926"},"modified":"2025-01-22T12:08:44","modified_gmt":"2025-01-22T12:08:44","slug":"home-pilates-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/home-pilates-workout\/","title":{"rendered":"Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Is_20_Minutes_of_Pilates_per_Day_Enough\" >Is 20 Minutes of Pilates per Day Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Is_Pilates_at_Home_Effective\" >Is Pilates at Home Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Is_30_Minutes_of_Pilates_Effective\" >Is 30 Minutes of Pilates Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_1_The_One-Leg_Circle\" >Move #1: The One-Leg Circle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_2_The_Pilates_100\" >Move #2: The Pilates 100<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_3_The_Swimming_Exercise\" >Move #3: The Swimming Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_4_The_Cat_Stretch\" >Move #4: The Cat Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_5_Four_Point_Kneeling\" >Move #5: Four Point Kneeling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_6_Plank_Hold\" >Move# 6: Plank Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_7_Pilates_Push-Up\" >Move #7: Pilates Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_8_Double_Leg_Lift\" >Move #8: Double Leg Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Move_9_Scissor_Lift\" >Move #9: Scissor Lift<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#Is_Daily_Pilates_Enough_Exercise\" >Is Daily Pilates Enough Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Pilates has gained massive popularity in recent decades, particularly during the pandemic. As working out from home became a necessity, many turned to new forms of exercise that they had not previously attempted. For many, the mind-body connection offered by Pilates proved to be a welcomed physical and mental boost during a time when it was particularly difficult for most to manage either aspect.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Home_Pilates_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But Pilates has been around for far longer than the pandemic or even the last couple of decades. In fact, it was developed by Joseph Pilates in the early 1900s. It can be performed at home with variations such as mat Pilates and wall Pilates, and can also be performed in a studio with the traditional reformer-based methods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you choose to pursue this enlightening activity at home, in a studio, or both is completely up to your preferences and budget. One of the best things about Pilates is its adaptability to a vast array of physical abilities and fitness levels. So, whether you\u2019re just starting or have been dabbling in this form of exercise for decades, you can always find a new challenge to continuously help you improve.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, we\u2019ll explore nine exercises that focus on strengthening your core and easing lower back pain.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Pilates_per_Day_Enough\"><\/span><b>Is 20 Minutes of Pilates per Day Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Twenty minutes of focused Pilates per day has the potential to produce tremendous benefits. Of course, any amount of time is better than none, and many people find that keeping their sessions at an approachable duration, particularly as a beginner, keeps them feeling motivated and consistent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you will see benefits from doing Pilates just once or twice a week, experts agree that ideally, people should partake in at least three sessions a week to see maximal results (<\/span><a href=\"https:\/\/www.nytimes.com\/2022\/07\/22\/well\/move\/pilates-exercise-flexibility.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). With Pilates being a relatively low-impact form of exercise, many find that daily practice is realistic for them and does not lead to burnout or overuse injury. However, everyone is different, so listen to your body, take the rest you need, and ease into it slowly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember these three tips before starting any kind of Pilates session, whether it\u2019s a wall Pilates <a href=\"https:\/\/betterme.world\/articles\/workout-for-lower-butt-2\/\">beginner workout<\/a> or movements using additional equipment:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go slow and pay attention to proper form. Maintaining the correct alignment and sequencing is the best way to reap the benefits while reducing the risk of injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change the move if it\u2019s too difficult. Don\u2019t be discouraged if you fail to perform some moves. Beginners in particular may struggle with certain movements and need to find a regression that allows them to build up to their eventual goal. Modify the move if you feel pain in your lower back or neck.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control your breath. Focusing on your breathing helps you engage your core muscles, calm your mind, and practice at the peak of your abilities.\u00a0<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12.png\" alt=\"Home Pilates Workout\" width=\"2560\" height=\"1600\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_at_Home_Effective\"><\/span><b>Is Pilates at Home Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One thing that makes Pilates so trendy is its accessibility to everyone. <\/span><span style=\"font-weight: 400;\">Even if you perform the exercises at home without any equipment, you can get an excellent workout that provides many of the same benefits a traditional studio class would (<\/span><a href=\"https:\/\/www.nytimes.com\/2024\/01\/12\/well\/move\/pilates-workout-at-home.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><a href=\"https:\/\/betterme.world\/articles\/basic-pilates-moves\/\">Basic Pilates Moves<\/a> <\/b><span style=\"font-weight: 400;\">are perfect for beginners who aren\u2019t ready to spend additional time and money on instructor-based sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main Pilates benefits encompass:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better posture (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34130213\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved body strength and flexibility (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35107399\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood pressure (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35438081\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced arthritis pain (<\/span><a href=\"https:\/\/www.bodyworkmovementtherapies.com\/article\/S1360-8592(22)00023-7\/abstract\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased back pain (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/306350846_Pilates_for_low_back_pain\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">However, most experts agree that beginners should start Pilates with an instructor as they will help ensure you\u2019re performing the movements correctly. This will decrease your risk of injury while enhancing the benefits. The most individualized approach typically comes with individual or small group in-person sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finding the right instructor is also essential. Some people with very little training pitch themselves as \u201cPilates gurus\u201d. So, if you decide to sign up for any form of Pilates, research the credentials of the instructor and ask them how they can help you meet your specific goals. Find someone who will carefully listen to you and propose ways to live up to your goals.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/BetterMe-Kit-1.png\" alt=\"Home Pilates Workout\" width=\"1920\" height=\"1200\" \/><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Home_Pilates_Workout\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_30_Minutes_of_Pilates_Effective\"><\/span><b>Is 30 Minutes of Pilates Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 30 minutes of Pilates performed at least three times a week is likely to provide fantastic benefits. It\u2019s important to ensure you choose the right level of challenge for your current fitness level and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re presenting you with a robust home <a href=\"https:\/\/betterme.world\/articles\/wall-workouts-pilates\/\">Pilates workout<\/a> with no equipment that includes 9 exercises. Most of them are incredibly suitable for beginners, while others may require a little more practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We understand that not everyone can afford special equipment at home or pay for individual sessions. But this doesn\u2019t mean you can\u2019t participate in this form of exercise and reap its various benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates can even be performed by women who are pregnant or postpartum by safely strengthening the core and musculature of the pelvic floor (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32986655\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try these 9 Pilates moves to test the waters at home. We\u2019ll start with simpler ones and progress to more advanced movements:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_1_The_One-Leg_Circle\"><\/span><b>Move #1: <\/b><b>The One-Leg Circle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms at your sides and your knees bent. Keep your feet on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and lift one knee toward you so your shin is parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start making small circles slowly while keeping your knee bent. Make the circles smaller if your hip bones start to move.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for one minute on each side.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_2_The_Pilates_100\"><\/span><b>Move #2: <\/b><b>The Pilates 100<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms at your sides and knees bent. As you exhale, lift one leg, either with the knee bent or straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pulse your arms up and down a few inches. Inhale for five pulses and exhale for five pulses. Then switch legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with each leg five times until you get 100 pulses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make it more challenging by lifting both legs together and holding them for all 100 arm pulses.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=home_pilates_workout\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-9.png\" alt=\"Home Pilates Workout\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_3_The_Swimming_Exercise\"><\/span><b>Move #3: <\/b><b>The Swimming Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your hands and knees. Place your hands under your shoulders and knees under your hips. Engage your core and keep your back flat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and stretch one arm forward, keeping your core stable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and place your hand back under your shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, exhale while extending one leg out behind you and inhale returning your knee to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform three sets of 10 on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ramp it up by lifting both your arm and the leg on your opposite side at the same time.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=home_pilates_workout\">\u00a0<\/a><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_4_The_Cat_Stretch\"><\/span><b>Move #4: <\/b><b>The Cat Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your fours with your hands under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your chin slowly toward your chest, inhale, and round your upper back toward the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Untuck your chin and exhale while letting your spine ease down toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the move 20 times.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/pilates-essential-kit\/\">Discover the BetterMe Pilates Essential Kit: Your Ultimate Pilates Companion<\/a><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_5_Four_Point_Kneeling\"><\/span><b>Move #5: Four Point Kneeling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours with your hands and knees on the floor. Your wrists should be underneath your shoulders and your knees must be underneath your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend the left leg behind you to tap the floor with your left toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your straight left leg up to hip height. Don\u2019t arch your back or tilt your hips, and keep your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your left toes to tap the floor. That&#8217;s one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do eight repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/store.betterme.world\/products\/sculpt-recovery-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Home_Pilates_Workout\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-1.png\" alt=\"BetterMe\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_6_Plank_Hold\"><\/span><b>Move# 6: Plank Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a high plank position with your legs straight and shoulders directly over your wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core. Your body should form a straight line from shoulders to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners can rest their knees on the floor but maintain a straight spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the plank for one minute, focusing on your breath.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_7_Pilates_Push-Up\"><\/span><b>Move #7: Pilates Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel in a plank position with your knees on the floor and wrists beneath your shoulders. Engage your core by slightly tucking your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this plank position and bend your elbows to lower your chest toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your arms to press back up into plank position. This counts as one repetition.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 15-18 reps.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/rompers?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Home_Pilates_Workout\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-13-3.png\" alt=\"Home Pilates Workout\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_8_Double_Leg_Lift\"><\/span><b>Move #8: Double Leg Lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side with your legs extended and feet stacked, resting your head on your bent left arm.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left palm gently on the floor just in front of your ribs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging the core, raise both legs together. Avoid tipping your hips forward or backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs to hover just above the ground. This is one repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform five reps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Move_9_Scissor_Lift\"><\/span><b>Move #9: Scissor Lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to execute:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with both legs and arms extended toward the ceiling. Press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your left leg toward the floor until it&#8217;s slightly above the ground, bending the top knee if you need to.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left leg back up to the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your right leg. This counts as one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-12 reps.<\/span><\/li>\n<\/ul>\n<p>https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-6.png<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Daily_Pilates_Enough_Exercise\"><\/span><b>Is Daily Pilates Enough Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing Pilates daily is effective and safe. Of course, calling it enough depends on the person. If you lead an active lifestyle and simply want to improve your overall body strength and flexibility, Pilates is surely a good option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can enhance your experience with<\/span><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-moves\/\"><b> Wall Pilates Moves <\/b><\/a><span style=\"font-weight: 400;\">or by adding equipment to your at-home sessions. The key to successful training is in the proper form, focused breathing, and switching the moves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many exercises available on the internet. However, we recommend beginners hone their Pilates skills with the help of a professional instructor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essentially, you need to focus on consistency and modify the movements if you feel that they\u2019re causing sharp pain, compensatory movement patterns, or they\u2019re difficult to recover from.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is focused more on weight loss, you may need to add more vigorous training into your fitness routine in addition to a balanced <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diet-weight-loss-calculator\/\">caloric deficit<\/a> diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating both aerobic and strength training, adequate sleep, and managing stress levels are other important components that must be addressed for those looking to lose weight.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Home_Pilates_Workout\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=home_pilates_workout\">\u00a0<\/a><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Home_Pilates_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve talked about the home Pilates workout: strengthen your core and ease lower-back pain with 9 exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates is an excellent form of exercise that\u2019s suitable for everyone from beginners to advanced practitioners. This form of exercise will help you reap the essential benefits for your overall health: give you better posture, improve your body strength and flexibility, reduce arthritis pain, decrease low back pain, and lower resting blood pressure in individuals with hypertension or prehypertension.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Engaging your body in Pilates moves for 20 minutes, 30 minutes, or one hour can provide wonderful results. Of course, we advise beginners to take Pilates classes with a professional instructor. If you can\u2019t afford it right now or you lack the time for in-person sessions, you can always start your Pilates routine on your own in the comfort of your home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to start slow, pay attention to your breathing, and modify movements if they seem too challenging.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates has gained massive popularity in recent decades, particularly during the pandemic. As working out from home became a necessity, many turned to new forms of exercise that they had not previously attempted. For many, the mind-body connection offered by Pilates proved to be a welcomed physical and mental boost during a time when it [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":70105,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[266,201],"tags":[],"coauthors":[171,221],"class_list":["post-60926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-home-pilates","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you interested in doing Pilates at home? Check out this article to unravel the \u2605 HOME PILATES WORKOUT \u27a4: strengthen your core and ease lower-back pain with 9 exercises.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises\" \/>\n<meta property=\"og:description\" content=\"Are you interested in doing Pilates at home? Check out this article to unravel the \u2605 HOME PILATES WORKOUT \u27a4: strengthen your core and ease lower-back pain with 9 exercises.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-22T12:08:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/01-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7f1e11e65f998015c6e6ebaeda7d7898\"},\"headline\":\"Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises\",\"dateModified\":\"2025-01-22T12:08:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\"},\"wordCount\":1995,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/01-1.png\",\"articleSection\":[\"Home Pilates\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Pilates has gained massive popularity in recent decades, particularly during the pandemic. As working out from home became a necessity, many turned to new forms of exercise that they had not previously attempted. For many, the mind-body connection offered by Pilates proved to be a welcomed physical and mental boost during a time when it was particularly difficult for most to manage either aspect.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But Pilates has been around for far longer than the pandemic or even the last couple of decades. In fact, it was developed by Joseph Pilates in the early 1900s. It can be performed at home with variations such as mat Pilates and wall Pilates, and can also be performed in a studio with the traditional reformer-based methods.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you choose to pursue this enlightening activity at home, in a studio, or both is completely up to your preferences and budget. One of the best things about Pilates is its adaptability to a vast array of physical abilities and fitness levels. So, whether you\u2019re just starting or have been dabbling in this form of exercise for decades, you can always find a new challenge to continuously help you improve.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Today, we\u2019ll explore nine exercises that focus on strengthening your core and easing lower back pain.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is 20 Minutes of Pilates per Day Enough?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Twenty minutes of focused Pilates per day has the potential to produce tremendous benefits. Of course, any amount of time is better than none, and many people find that keeping their sessions at an approachable duration, particularly as a beginner, keeps them feeling motivated and consistent.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While you will see benefits from doing Pilates just once or twice a week, experts agree tha ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\",\"name\":\"Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/home-pilates-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/01-1.png\",\"dateModified\":\"2025-01-22T12:08:44+00:00\",\"description\":\"Are you interested in doing Pilates at home? 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Check out this article to unravel the \u2605 HOME PILATES WORKOUT \u27a4: strengthen your core and ease lower-back pain with 9 exercises.\u00a0","og_url":"https:\/\/betterme.world\/articles\/home-pilates-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-22T12:08:44+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/01-1-1024x640.png","type":"image\/png"}],"author":"Nataliia Lutsiv, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv, Troy Hurst, PT, DPT","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7f1e11e65f998015c6e6ebaeda7d7898"},"headline":"Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises","dateModified":"2025-01-22T12:08:44+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/"},"wordCount":1995,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/01-1.png","articleSection":["Home Pilates","Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Pilates has gained massive popularity in recent decades, particularly during the pandemic. As working out from home became a necessity, many turned to new forms of exercise that they had not previously attempted. For many, the mind-body connection offered by Pilates proved to be a welcomed physical and mental boost during a time when it was particularly difficult for most to manage either aspect.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But Pilates has been around for far longer than the pandemic or even the last couple of decades. In fact, it was developed by Joseph Pilates in the early 1900s. It can be performed at home with variations such as mat Pilates and wall Pilates, and can also be performed in a studio with the traditional reformer-based methods.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you choose to pursue this enlightening activity at home, in a studio, or both is completely up to your preferences and budget. One of the best things about Pilates is its adaptability to a vast array of physical abilities and fitness levels. So, whether you\u2019re just starting or have been dabbling in this form of exercise for decades, you can always find a new challenge to continuously help you improve.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Today, we\u2019ll explore nine exercises that focus on strengthening your core and easing lower back pain.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is 20 Minutes of Pilates per Day Enough?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Twenty minutes of focused Pilates per day has the potential to produce tremendous benefits. Of course, any amount of time is better than none, and many people find that keeping their sessions at an approachable duration, particularly as a beginner, keeps them feeling motivated and consistent.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While you will see benefits from doing Pilates just once or twice a week, experts agree tha ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/","url":"https:\/\/betterme.world\/articles\/home-pilates-workout\/","name":"Home Pilates Workout: Strengthen Your Core and Ease Lower-Back Pain with 9 Exercises - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/home-pilates-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/01-1.png","dateModified":"2025-01-22T12:08:44+00:00","description":"Are you interested in doing Pilates at home? 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