Whether You Have 15 Minutes or 30, You Can Do This Full-Body Pilates Workout at Home

Updated on 9/7/2023 at 2:15 PM

Isa-Welly Locoh-Donou

Ready to jump aboard the Pilates workout train? There's a reason this exercise method is a favorite among celebrities and trainers alike: it's generally low-impact and beginner-friendly but offers tons of benefits, from building a better core connection and improving posture to reducing lower back pain.

Try it with this full-body, at-home Pilates workout created by instructor Isa Welly. This routine will wake up muscles all over your body and leave you feeling stronger and more balanced in just 10 simple moves. It should take you about 15 minutes total; perform the circuit twice for a 30-minute workout, or just once if you're short on time.

This particular at-home Pilates workout strengthens your core, upper-body, lower-body, and back muscles, but will also improve flexibility, posture, and alignment, Welly says. All that, and without any equipment — making this a great at-home Pilates workout even if you don't own any equipment or a fancy reformer machine.

As always, listen to your body, do as much as you can, take breaks when you need, and don't forget to breathe deeply. Ready? You're about to fall in love with Pilates.

30-Minute Full-Body At-Home Pilates Workout

Equipment needed: none

Directions: Perform these 10 exercises back-to-back for one set. Complete two sets for a 30-minute workout. Read on for directions on how to do each move.

Four-point kneeling: 8 reps per side
Four-point kneeling double knee tap: 10 reps
Plank hold: one minute
Pilates push-up: 15 reps
Back extension: 10 reps
Double leg lift: 5 reps per side
Slide and extension kick: 5 reps per side
Scissor lift: 10 reps per side
Cross leg lower: 10 reps
Hip raise: 8 reps

Four Point Kneeling

Start in a tabletop position, on your hands and knees on the floor. Make sure your wrists are underneath your shoulders and your knees are underneath your hips.
Extend the right leg behind you so your right toes are just tapping the floor.
Lift your straight right leg up to hip height. Avoid arching your back or tilting your hips, and keep your core engaged.
Lower your right toes to tap the floor. That's one rep.
Do eight reps. Switch side; repeat.

Four-Point Kneeling Double Knee Tap

Start in a tabletop position, on your hands and knees on the floor. Make sure your wrists are underneath your shoulders and your knees are underneath your hips.
Press into your hands and the balls of the toes and lift both knees and inch or two off the ground.
Lower your knees to just tap the floor, then lift back up, keeping your back flat and bodyweight center. That's one rep.
Do 10 reps.

Plank Hold

Assume a high plank position, legs straight and shoulders directly over your wrists.
Engage your core, and avoid lifting or dropping your hips; your body should form a straight line from shoulders to heels.
To modify, rest your knees on the floor, but maintain a straight spine.
Hold the plank for one minute, focusing on our breath.

Pliates Push-Up

Start in a kneeling plank position with your knees resting on the floor, and wrists beneath your shoulders. Tuck your hips slightly to engage your core.
Maintaining this plank position from your knees to your shoulders, bend your elbows to lower your chest toward the floor.
Straighten your arms to press back up into plank position. That's one rep.
Do 15 reps.

Back Extension

Lie face-down on the floor with your legs extended and feet about shoulder-width apart. Press your hip bones down into the floor, and bend your arms out to the sides so they form a "W" shape.
Keeping your spine extended and your gaze down at the floor, raise your torso off the floor. Instead of crunching up, think about elongating your spine and pulling your shoulders down away from your ears.
Slowly lower your torso back to the floor. That's one rep.
Do 10 reps.

Double Leg Lift

Start lying on your left side with your legs extended and feet stacked, resting your head on your bent left arm. Rest your right palm gently on the floor just in front of your ribs.
Engaging the core, raise both legs together. Try not to let your hips tip forward or backward.
Lower your legs to hover just above the ground. That's one rep.
Do five reps. Switch sides; repeat.

Slide and Extension Kick

Start lying on your left side with your legs extended and feet stacked, resting your head on your bent left arm. Rest your right palm gently on the floor just in front of your ribs.
Engaging your core, bend the top knee toward the ceiling and pull the toes in toward the bottom knee. Then kick the right leg up to the ceiling.
Reverse the motion, bending the knee, and then sliding the right foot back to the bottom foot. Try not to let your hips tip forward or backward during the movement. That's one rep.
Do five reps. Switch sides; repeat.

Scissor Lift

Start lying on your back with both legs and arms extended toward the ceiling, pressing your lower back into the floor.
Lower your right leg toward the floor until it's an inch above the ground, bending the top knee if you need to.
Lift the right leg back up to the ceiling. Repeat with the left leg. That's one rep.
Do 10 reps.

Cross Leg Lower

Start lying on your back with both legs extended toward the ceiling, pressing your lower back into the floor. Rest your arms on the floor next to your body.
Cross your right ankle over your left, and lower both legs toward the floor. Stop when you feel your lower back begin to lift off the floor.
Uncross your ankles and cross them with the left ankle on top, then raise your legs back up toward the ceiling. That's one rep. Begin the next rep with your left ankle still crossed on top.
Do 10 reps.

Hip Raise

Start lying on your back with both legs extended toward the ceiling, pressing your lower back into the floor. Rest your arms on the floor next to your body. Cross your left ankle over your right.
Using your lower abs, raise your hips a few inches off the floor, then immediately lower them with control. Keep your feet directly above your hips. That's one rep.
Do eight reps. Then cross your ankles with the right foot on top, and do eight more.