The following exercises have been put together so that you can practice Pilates at home as well as in the studio. By doing homework you are likely to see results and improve your technique faster. Please click on an exercise to see the instructions. Follow the instructions carefully and if you feel any pain or discomfort stop doing the exercise and consult a professional.

To find out which exercises would benefit your body try a fitness screening at Focus Pilates.

Adductor squeeze

Arm arcs

Assisted roll up

Book openings

Bridging

Chest lift

Dart

Dead bugs

Hundreds

Inverted V with calf raises

ITB release

Leg pull front

Mermaid

Pre-swimming

Prone extension

Quadruped

Roll up

Scare crow

Side lift advanced

Side lying advanced

Spine stretch

Spine twist

Swan

Step 1: Lie on your back with knees bent, arms resting down by your hips.

Step 2: Inhale to bring one leg up to “coffee table”, exhale to bring that leg down. Maintain your pelvis and spine still. Repeat of other leg. Repeat 10-12 times each side.

Step 3: Have both legs in the coffee table, arc one leg towards the floor keeping your spine still, then return to coffee table. Alternate legs.

Avoid if: you are in your second to third trimester of pregnancy.

Dead bugs - step 1

Dead bugs - step 2

Step 1: Lie face down with hands down by the side.

Step 2: Exhale as you lift the chest slightly off the ground drawing your shoulder blades towards each other reaching your arms long past the hips; arms can float off the ground. Inhale to bring chest back down. Repeat 10-12 times.

Avoid if: you are pregnant.

Dart - step 1

Dart - step 2

Step 1: Lie on your back with knees bent, hands cradling the head. Inhale.

Step 2: With an exhale, lift the head neck and shoulders off the mat. You should be lifted till the middle of your shoulder blade. Inhale to lie back down. Repeat 8-10 times.

Step 3: Advance this exercise by bringing your hand to the back of the knees at the top of the chest lift, lift your self up slightly more using your hands. Then maintain the spine position while you bring your hands back to your head, then roll down to finish.

Modify by: placing pillow beneath head

Avoid if: you are pregnant, have a rectus diastasis, are post-natal less than 3 months, have osteoporosis, have current chronic neck pains.

Chest lift - step 1

Chest lift - step 2

Step 1: Lie facing the side, elbows bent hands behind head, with knees and feet stacked. Inhale.

Step 2: Exhale to open elbows away from each other (like a clam shell opening), shining the chest-bone towards the ceiling. Inhale then exhale, to rotate spine back to start position. Repeat 10-12 times each side

Step 3: Option to extend arms out while doing this exercise

Avoid if: you have osteoporosis

Book openings - step 1

Book openings - step 2

Step 1: In chest lift position, hands holding behind thighs with gaze at across the room. Inhale.

Step 2: Exhale to push with legs, pull with arms, while scooping tummy in. Roll yourself up slowly to a seated position. Then roll back down with control. Repeat 10-12 times

Step 3: Advance exercise by bringing knees closer to the body

Modify by: Placing a small towel under your lower back.

Avoid if: you are pregnant, have osteoporosis/osteopenia

Assisted roll up - step 1

Assisted roll up - step 2

Assisted roll up - step 3

Step 1: Lie on your back, arms resting down by your hips. Inhale.

Step 2: Exhale to bring both arms by the ear without lifting the lower/mid back. Repeat 10-12 times each side

Step 3: Advance by alternating arm movements

Avoid if: you have a shoulder impingement/dislocation

Arm arcs - step 1

Arm arcs - step 2

Step 1: Lie on your back, knees bent, resistance ring (or big cushion) between your knees.

Step 2: With an exhale, gently squeeze the circle from top of inner thigh, then release with control. Repeat 8-10 times.

Step 3: Advance by bringing legs to coffee table with resistance ring between thighs

Abductor squeeze

Step 1: Lie face down with palms wide by the shoulders. Inhale.

Step 2: Exhale to lift chest till just the lower few ribs are on the mat, ensuring segmental movement of spine into extension. Anchored palms should have a sensation of “drag” towards hips to add to traction.

Step 3: Push through the palms of the hands to come higher till the front hip bones are slightly lifted off the ground aiming to keep the longest possible arc in the spine. Slowly return to the start position then repeat 10-12 times.

Modify by: adding cushions under the ribs/belly to support the back more, or reduce to range of motion.

Avoid if: you are pregnant, have acute back or neck problems.

Swan - step 1

Swan

Step 1: Inhale, standing tall.

Step 2: Exhale, gently nod the chin to chest and start to roll the spine down from a standing position, top to mid to lower back. Inhale at the bottom and exhale to re-stack the spine back to the top. Repeat 5-8 times.

Modify by: bending the knees slightly if necessary; it is a spine articulation and not a leg stretch.

Avoid if: acute back problem, glaucoma, hypertension, vertigo

Standing roll down - step 1

Standing roll down - step 2

Standing roll down - step 3