Pilates Exercises To Do At Home

Just discovered Pilates and don't know where to start? Good news: no need for a studio or a coach to get started. With a few suitable accessories and the right movements, you can transform your living room into a true wellness space.

In this article, we offer several Pilates exercises, each with the ideal Pilatea accessory to progress safely and smoothly.

Ready? Make yourself comfortable. Let's begin.

Exercise 1 — Donkey Kick

What is it?
The Donkey Kick primarily targets the glutes, while engaging the hamstrings and strengthening core stability. It's an ideal exercise for shaping the back of the legs and improving pelvic control.

How to do it?
• Get on all fours, hands under shoulders and knees under hips.
• Keep your back straight and gaze towards the floor.
• Inhale, then as you exhale, push one foot towards the ceiling, keeping the knee bent at 90°.
• Contract your glutes at the top of the movement, then slowly lower without letting your knee touch the ground.
• Keep your pelvis stable (avoid rotating your hips).

🎯 Recommended Pilatea accessory: The Pilatea Ring. Place it behind your knee or use a band to add resistance and intensify glute work.

⏱️ Duration: 3 sets of 12 repetitions per leg.

Exercise 2 — The Swan

What is it?

The Swan strengthens back muscles, opens the chest, and improves posture. Excellent for counteracting the effects of sitting work.

How to do it?

•       Lie on your stomach, hands flat under your shoulders.

•       Inhale, then as you exhale, push with your hands to lift your torso. Shoulders down, gaze forward.

•       Slowly lower yourself without collapsing.

🎯 Recommended Pilatea accessory: The Pilatea Foam Roller. Use it before the exercise to massage your lower back, or after the session by gently rolling along your spine.

⏱ Duration: 8 slow and controlled repetitions.

Exercise 3 — Hip Abduction (Side)

What is it?

Hip abduction targets the gluteus medius and minimus, essential for pelvic stability and balance. This exercise is perfect for toning the figure and strengthening often-neglected muscles.

How to do it?

• Lie on your side, legs extended and aligned with your body.
• Rest your head on your arm or support it with your hand.
• Keep your hips stacked (don't roll backward).
• Inhale, then as you exhale, lift your top leg without moving the rest of your body.
• Lift until you feel your glutes contract, then slowly lower.
• Keep your foot slightly flexed and the movement controlled.

🎯 Recommended Pilatea accessory : Pilatea Resistance Bands. Place them around your thighs or ankles to intensify glute work.

⏱ Duration: 3 sets of 12 repetitions per leg.

Exercise 4 — Squat with Bar & Resistance Band

What is it?

The squat with bar and resistance band is a comprehensive exercise that strengthens the glutes, quadriceps, and hamstrings, while also engaging the core. The band adds constant tension to intensify muscle work.

How to do it?

• Place the Pilatea bar on your shoulders and the band under your feet.
• Hold the bar firmly with your hands shoulder-width apart.
• Feet shoulder-width apart, toes slightly outward.
• Inhale, then as you exhale, descend into a squat by pushing your hips back.
• Keep your back straight and your knees aligned with your feet.
• Rise up by contracting your glutes against the band's resistance.

🎯  Recommended Pilatea accessory : The Pilatea Bar with bands. It allows for progressive resistance and effectively strengthens the lower body.

⏱ Duration: 3 sets of 12 repetitions

To go further

These exercises provide a solid foundation for starting Pilates at home. Practiced 3 times a week, you will feel the first effects in less than a month: better posture, flatter stomach, less back tension.

At Pilatea, each accessory is selected to be both effective, aesthetic, and designed for the active woman. Because a great session starts with great equipment.

👉 Discover all Pilatea accessories and create your home studio today.