Why is Pilates the best workout: 5 easy to do indoor Pilates workout

If you want a workout that builds your core, increases flexibility, and tones your body without requiring you to leave the house, look no further. Pilates just might be the answer! This low-impact exercise strategy is appropriate for individuals of all fitness levels. Whether you’re a newbie or a seasoned fitness lover, these simple indoor Pilates workouts can help you stay active and enhance your overall well-being.
According to a study published in 2011, after a 4 week training in Pilates can help us with enhances lumbo-pelvic stability and improves flexibility of lower back and legs.
Grab a mat, clear a small area of your home, and let’s get started!

Why is Pilates the best workout?

Pilates is considered the ideal workout because it combines strength, flexibility, and focus in a low-impact, at the same time they are an extremely effective method. Pilates develops our body while lowering stress and improving mental clarity. It is adaptive to all fitness levels, making it suitable for beginners, athletes, and those recovering from diseases. Pilates, unlike other workouts that target individual areas, takes a comprehensive approach to improving posture, mobility, and muscular tone. Its emphasis on balance and alignment also helps to prevent injuries, making it a complete training regimen for long-term health and well-being.

Classic hundred

The Hundred is a go-to in Pilates and works wonders for your

core strength

and endurance.
How to do it: Lie on your back with your legs raised to a tabletop position. Lift your head, neck, and shoulders off the mat. Extend your arms alongside your body, hovering above the floor, and start pulsing them up and down while taking five short inhales and five short exhales.
Why it works: This exercise engages your entire abdominal area and helps improve your breathing coordination.

Roll-up for flexibility

This

full-body stretch

is ideal for improving spinal mobility and strengthening your core.
How to do it: Lie flat on your back with your arms extended overhead. Slowly lift your arms, head, and shoulders off the mat, rolling up one vertebra at a time until you’re seated. To roll back down, reverse the motion.
Pro tip: Move gently and rely on your abs instead of momentum.
Why it works: It stretches your spine and hamstrings while targeting your deep abdominal muscles.

Single-leg stretch for stability

This move targets your abs while improving your coordination.
How to do it: Lie on your back with your knees pulled into your chest. Lift your head, neck, and shoulders off the mat. Extend one leg out at a 45-degree angle while holding the opposite knee—alternate legs in a controlled, scissor-like motion.
As per a study done in 2022, Pilates appears to improve static and dynamic balance in older persons.
Why it works: It improves your core and boosts balance and stability, making it a must-have for toned abs.

Plank-to-pike for strength and flexibility

This dynamic routine combines strength training with an excellent stretch for your back and hamstrings.
Start in a plank stance, hands under shoulders and body straight. Push your hips up towards the ceiling, forming an inverted “V” shape. Slowly return to the plank position and repeat.
Why it works: It builds upper body and core strength while improving flexibility.

Spine stretch forward for posture

This powerful practice stretches your back and improves posture.
How to do it: Sit on the mat with your legs straight in front of you and slightly wider than hip width. Flex your feet and extend your arms forwards. Slowly extend your arms to your toes while rounding your spine, then return to the beginning position.
Why it works: This exercise extends the spine, hamstrings, and shoulders while improving posture.