How to Create a Pilates Routine at Home

Pilates is a great practice to do at home. Whether you’re a beginner or an experienced practitioner, you can get all the benefits of Pilates without having to go to a studio. Creating a Pilates routine at home allows you to work out at your own pace, on your schedule, while still enjoying the physical and mental benefits of the discipline.

In this article, we’ll walk you through setting up a Pilates routine at home, with or without equipment. If you’re curious about the options available between mat and reformer, check out our article on Pilates on Mat vs. Pilates with Reformer: Which One is Right for You?.

1. Choose a suitable space

The first thing to consider is the space in which you will practice. Fortunately, Pilates does not require a large area, but it is important to choose a quiet, clear place where you can concentrate without distractions.

• Advice :
  • Make sure you have enough space to lie down completely and extend your arms and legs without obstruction.
  • Choose a space that is well ventilated and with natural light if possible, this contributes to a calming environment.

2. Invest in basic equipment

While you can do many Pilates moves without any equipment, there are a few props that can enrich your practice and add variety to your sessions. The most important of course is a quality mat.

• Recommended equipment :
  • A yoga or Pilates mat : Choose a thick, non-slip mat to protect your joints.
  • Optional accessories : Resistance bands, a Pilates ball, a magic circle (Pilates ring), and possibly small dumbbells can help you add resistance and vary the movements.

3. Plan your weekly routine

One of the benefits of Pilates is that you can adapt your routine to suit your needs and schedule. To get the best results, it is recommended to practice regularly, even if it is just for short sessions.

• Planning Ideas :
  • 3 to 4 sessions per week : 30 to 45 minutes are enough to maintain an effective routine.
  • Mix it up : Incorporate core, flexibility, balance and strength exercises to work every part of your body.

If you're looking for some moves to get started, check out our guide to the 10 Essential Pilates Moves for Beginners , which can be a great starting point for an at-home routine.

4. Structure each session

Every Pilates session must follow a well-defined structure to be effective. Here's how to organize your sessions:

1. Warm-up (5 to 10 minutes): Start with gentle movements to prepare your muscles and joints, such as dynamic stretches or spinal rotations.
2. Core Exercises (20-30 minutes): Choose a series of exercises that target different body parts. Focus on breathing and core engagement. You can include moves like the hundred, bridge, or side plank.
3. Stretching and recovery (5 to 10 minutes): Finish each session with stretching to relax the muscles used and promote recovery.

5. Use online resources

There are many free online resources that allow you to follow Pilates classes at home, whether on YouTube, apps or specialized platforms. These resources can help you stay motivated and vary the types of sessions.

• Platform suggestions :
  • YouTube has many Pilates instructors with free classes for all levels.
  • Apps like Glo or Alo Moves offer a variety of Pilates classes, with customization options to suit your needs.

6. Stay motivated and progress at your own pace

Like any at-home practice, the key is consistency. It can be hard to stay motivated without the structure of a studio class, but it's important to set realistic goals and tailor your routine to your level.

• Tips to stay motivated :
  • Track your progress: Record your sessions, the exercises you performed, and the improvements you notice over time.
  • Vary the sessions: Alternate between sessions focused on core, flexibility or balance to avoid boredom and keep the practice enjoyable.

7. Listen to your body

One of the most important aspects of Pilates is connecting with your own body. Make sure to practice mindfully, listening to your body's needs and adjusting the exercises accordingly.

• Advice :
  • Never force a movement if you feel pain.
  • Take the time to master the basics before moving on to more advanced exercises.

If you're looking for specific exercises to help you recover from an injury or prevent pain, explore our article on Preventing and Recovering from Injuries with Pilates for tailored advice.

Conclusion

Creating a Pilates routine at home is accessible to everyone, whether you are a beginner or an advanced practitioner. With the right space, minimal equipment and a good structure, you can enjoy all the benefits of Pilates right at home. Remember to vary your sessions, use online resources to stay motivated and always listen to your body.

If you want to improve your posture through or you have problems with back pain, shoulder blades or hips, Pilates may be the solution, discover our article on Pilates and posture: how Pilates helps you stand better .