Five Pilates Exercises For A Full Body Workout

Looking for a full body workout that you can do in 15 minutes? Here are some great Pilates exercises you can do in the comfort of your home. They have been selected to help you strengthen and tone all the major muscle groups.

The Hundred

• Targeting: Core strength, endurance, and controlled breathing.
• Instructions:
  • Lie down on your back with your knees bent and your feet flat on the mat.
  • Lift your head, neck, and shoulders off the mat, look down to your navel.
  • Extend your legs to a 45-degree angle (or higher if you can lift your lower back).
  • Extend your arms alongside your body, palms down above the mat.
  • Pump your arms up and down in small, controlled movements.
  • You can do 10 sets of 5 pumps (5 inhalations and 5 exhalations), totaling 50 inhalations and 50 exhalations.
• Try to keep your spine stable and engage the abdominal muscles throughout the exercise.

Rolling Like a Ball

• Targeting: Abdominal and spinal control with balance.
• Instructions:
  • Sit on your mat with knees bent and feet flat.
  • Hold your shins or ankles, and bring your heels close to your hips.
  • Rounding your spine into a “C” curve while keeping your core engaged.
  • Lift your feet off the mat, balancing on your hip bones.
  • Inhale as you roll back to your shoulder blades (not your neck), maintaining your rounded shape.
  • Exhale as you roll back up to your starting balance position, controlling the movement with your core.
• The key is to start the roll from your powerhouse and keep the body in a “ball” shape throughout.

Leg Pull Front

• Targets: Core, glutes, hamstrings, and upper body.
• Instructions:
  • Start in a plank position with hands under shoulders and legs extended.
  • Engage your glutes and lift one leg off the ground without shifting the hips.
  • Hold for 2 seconds, lower the leg, and alternate.
  • Repeat 6–10 reps per leg.
• Keep the hips level and shoulders stable, this will truly engage the posterior chain.

Advanced Pilates Scissors (Single Straight Leg Stretch)

• Targeting: Abdominal and hamstrings.
• Instructions:
  • Lie on your back with both legs extended.
  • Lift your head, neck, and shoulders off the mat. Keep your hands lifted behind, and your legs hovering above the ground.
  • Pulse the leg twice toward your face, then switch legs in a scissor motion.
  • Repeat for 8–12 reps per leg.
• Make sure your spine is flat on the mat. Control the movement from your center to avoid straining the neck or lower back.

Teaser

• Targeting: Full-body integration, core strength, balance, and coordination.
• Instructions:
  • Lie on your back, knees bent, feet flat.
  • Extend your arms overhead.
  • Inhale to prepare.
  • Exhale as you simultaneously lift your head, neck, and shoulders. Bring your arms forward. Extend your legs to a 45-degree angle (or higher, forming a “V” shape with your torso).
  • Balance on your sit bones, maintaining a strong, scooped abdominal connection.
  • Inhale to hold and exhale while slowly lowering your back down, articulating your spine.
• The Teaser is about controlled power and finding your sweet spot of balance and core engagement.

Enjoy your workout and your day!

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