Pilates Routines You Can Do at Home

In our fast-paced world, finding time for self-care can be a challenge — especially for busy moms, students, or anyone balancing multiple roles. That’s where home Pilates routines come in: they’re efficient, effective, and require minimal space or equipment.

Pilates focuses on controlled movements, breathwork, and core strength, making it a gentle yet powerful way to tone your body and calm your mind. Whether you're a beginner or returning to movement postpartum, these routines help improve posture, flexibility, and inner balance.

The beauty of Pilates is its adaptability — you can do it in your living room, on your yoga mat, or even while your baby naps. All you need is your breath, a bit of focus, and the commitment to show up for yourself — even just 10 minutes a day.

1 — Morning Wake-Up Flow (10 minutes)

Purpose: Gently stretch and activate your body after sleep.

Routine:

• Cat-Cow Stretch – 1 min

• Roll Down & Up – 1 min

• Standing Side Stretch – 1 min each side

• Pelvic Tilts – 2 mins

• Glute Bridges – 2 mins

• Seated Spine Twist – 2 mins

2 — Core Burner Series (15 minutes)

Purpose: Strengthen abs, obliques, and lower back.

Routine:

• Hundreds – 1 min

• Single-Leg Stretch – 2 mins

• Double-Leg Stretch – 2 mins

• Criss-Cross – 2 mins

• Leg Lowers – 2 mins

• Plank Hold – 1 min

3 — Leg & Booty Toning (20 minutes)

Purpose: Sculpt thighs, glutes, and hamstrings.

Routine:

• Side-Lying Leg Lifts – 2 mins each side

• Inner Thigh Lifts – 2 mins each side

• Clamshells – 2 mins each side

• Glute Bridges w/ March – 3 mins

• Donkey Kicks – 1.5 mins each side

• Standing Calf Raises – 2 mins

4 — Evening Stretch & De-Stress (10 minutes)

Purpose: Relax muscles and calm the nervous system.

Routine:

• Supine Twist – 2 mins each side

• Hamstring Stretch – 2 mins each leg

• Happy Baby Pose – 2 mins

• Legs-Up-the-Wall – 4 mins