At-Home Pilates Moves

Going to a Pilates class for the first time can be somewhat intimidating—am I doing this right? Is my form correct? What if I’m not that flexible? We’re guilty of these hesitations too. That’s why we tapped the founder of LA-based studio Hot Pilates, Shannon Nadj, to break down the moves to try at home, so you can put your Pilates game to the test in the privacy of your living room.

Pilates not only strengthens your muscles, but it can also help with posture, balance, and flexibility, ultimately elongating your figure. Through lunges and leg extensions (to name a few moves), the exercises tone and slenderize the body, making it an ideal sweat if you’re not looking to bulk up. Below, Shannon explains each circuit, shares how to perform the moves, and provides tips to challenge your in-home workout. Consider this your beginner’s guide to becoming a Pilates pro.

Lunge Circuit

Tones: Obliques, Waist, Legs

How-to:
Lunge: Stack your shoulders over your hips with the spine long, curl the tailbone under, and keep your abs engaged. Initiate the movement from your core as you step forward with one leg. Arms should be straight out in front of you at shoulder height. If you’re using a Pilates circle or ball, keep slight tension the entire time. Lower to 90 degrees, keeping the knee stacked above the ankle. As you rise up, keep the weight evenly distributed on your front foot.
Reps: 10

Lunge Twist Stretch: After you’ve finished your last set, stay low and begin to twist from your torso over your front knee. Come back to center and lift the arms and scoop the abs in as you rise. Inhale as you rise and exhale as you twist and lower.
Reps: 10

Lunge Jump: On your last set, end with jump split squats to get your heart rate up, switching your legs in the air and landing softly with a slight bend in the knee. Stay on one side the whole time before switching to the other.
Reps: 10

Core Circuit

Tones: Core

How-to:
Leg Extensions: Lie on your back and bring your knees in to your chest. The lower back is elongated—avoid arching or hyperextension. While keeping your toes together and heels apart, reach from the core as you lengthen your legs out to 45 degrees. Your lower back stays long and anchored to the mat. Reach your legs out, squeezing the circle as you reach. Exhale as you pull your legs in and inhale as you stretch.
Reps: 10

The Hundred: Bring your legs into tabletop, stacked right above the hips. If you’re using a circle, place it right above your ankles and give it a little squeeze using your inner thigh. Using your abs, curl your head, neck, and chest off the mat. Keeping your chin tucked and neck long, begin to pump your arms by your side. Hold for five counts as you inhale and five counts as you exhale. To intensify this move, keep your legs straight or at a 45-degree angle.
Reps: 10 x 10

Leg Extensions Head Lifted: Curl up, bringing your arms behind your head and resting your head in your hands. Reach from the core as you lengthen your legs to 45 degrees and then back into tabletop.
Reps: 10

Take a 10-second break to relax your neck.

Single Leg Stretch: Staying on your back, lift your shoulders off the ground and hug one leg into your chest while stretching the other leg long. Maintain a long neck and pull your belly button to your spine the entire time as you alternate legs. After your last set, stay up but bring the hands behind the head and begin to bicycle the legs again.
Reps: 10

Double Leg Stretch: Lying on your back, bring both legs in and hug your ankles. Deepen your abdominals as you lengthen your legs and lift the arms up by your ears. Continue in one fluid motion, inhaling as you reach and exhaling as you scoop. Move slowly through the first set, picking up the tempo on set two.
Reps: 10

Single Straight Leg Stretch: Keep your legs lengthened and arms up by your ears. Bring one leg in, keeping it elongated the whole time. Grab onto the ankle at the top and then switch from the core. If you have tight hamstrings, modify by grabbing onto the back of the thigh.
Reps: 10

Make It Hotter: Bring your arms behind your head and continue scissoring the legs.
Reps: 10

Upper Ab Pulses: Staying on your back, lift your legs up to 90 degrees, stacked right above the hips. Hands stay behind your head. Curl your upper spine off the mat, lifting from deep in the abs. The lower back stays anchored as you engage the upper core.
Reps: 10

Double Straight Leg: On your last set, stay up, squeeze your thighs together, and deepen your abs as you lower your legs to the lowest point without compromising or lifting the lower back. Use your abs to lift the legs back up.
Reps: 10

Criss Cross: To finish our ab series, keep the hands behind the head and curl your upper body off the mat. Extend one leg out and exhale as you twist toward your bent knee. Inhale as you return to center. Exhale as you rotate and switch. Your hips stay anchored and back is long the entire time.
Reps: 10

Cool down with a supine twist by bending one knee crossed outside the opposite leg with your arm extended.