Looking for a workout that hits everything without leaving your house? Check.
Want something that’s actually doable—even on low-energy days? Check.
This full body pilates workout at home has you covered.
Today’s routine includes 10 easy exercises, each just 2 minutes long. No equipment, no gym—just you and a mat.
Ready to feel stronger from head to toe? Let’s get into this full body pilates workout!
Plank to Pike
Let’s start this full body pilates workout with a smooth, controlled flow.
You’ll move between a high plank and an inverted V-shape, keeping your core locked tight the whole time.
If your body starts to shake a little? That’s totally normal—it means everything is firing up.
How to perform:
- Start in a high plank with shoulders aligned directly over your wrists.
- Lock your core tight to maintain a smooth, controlled flow.
- Lift your hips high into an inverted V shape, dropping your head.
- Return to the plank position and feel the full body shake.
Swimming
For this one, you’ll lie on your stomach and lift your chest and limbs like you’re gliding through water.
Think superhero vibes—reach long, squeeze your glutes, and keep your belly pulled in tight.
The key here is staying lifted. No sagging allowed!
How to perform:
- Lie on your stomach and lift your chest and limbs.
- Alternate lifting your opposite arm and leg as if swimming.
- Reach your limbs long while squeezing your glutes.
- Pull your belly in tight to prevent your lower back from sagging.
Double Leg Stretch
This mat pilates workout staple is all about pure core power—no momentum, no cheating.
You’ll stretch your arms and legs out on the exhale, then pull everything back in on the inhale.
Try to keep your back flat by tucking your pelvis. It’s harder than it looks, but you’ve got this.
How to perform:
- Lie on your back and engage your core
- Tuck your pelvis to flatten your back.
- Exhale as you stretch your arms and legs outward.
- Inhale as you bring your limbs back in.
- Move with pure core power rather than using momentum.
The Teaser
Fair warning: this one is tough.
You’ll balance on your tailbone and reach toward the ceiling like you’re teasing it with your fingertips.
Roll up slow, hold it, and try not to collapse. Nail this move and you’re officially a pilates rock star.
How to perform:
- Start by lying back with your legs extended and arms reaching overhead.
- Roll up slowly to balance on your tailbone.
- Lift your legs and torso simultaneously into a V-shape.
- Reach your fingertips forward toward your toes.
- Maintain control and stability without collapsing.
The Hundred
If you’re following any pilates workout plan, you’ve probably seen this classic before.
Lift your head and shoulders, pump your arms fast, and try to survive the burn.
Honestly? It’s brutal. But give me a smile—you’re doing amazing.
How to perform:
- Lie back and lift your head and shoulders off the mat.
- Hold your legs either extended straight or in a tabletop position.
- Pump your arms up and down fast by your sides.
- Keep your core engaged to endure the burn.
Side Plank Abd
Your top leg lifts up and down (that’s the abduction part), while your bottom leg holds everything steady.
Both sides of your waist are working hard here.
This is about survival—stay strong, stay stable, and just get through it!
How to perform:
- Hold a stable side plank position.
- Keep your bottom leg strong to support your weight.
- Lift (abduct) your top leg up and down.
- Work both sides of your waist to remain stable.
Glute Bridge March
Drive through your heels, squeeze your glutes, and let your hips do the work.
You’ll lift one knee at a time while keeping your pelvis level—kind of like a little marching dance.
This one is perfect for sculpting and lifting that booty. Feel the fire!
How to perform:
- Lie back and drive your hips up into a strong bridge.
- Lift one leg toward your chest while keeping the knee bent at 90 degrees.
- Lower that foot and immediately switch to lifting the other leg.
- Keep your pelvis level and hips high throughout the march.
Saw
Sit tall with your legs wide and twist side to side like you’re cutting the last slice of pizza—and it’s all yours.
Your obliques will be popping and calories dropping with this full body pilates workout at home move.
Keep your hips grounded as you reach and stretch. You’ve got it.
How to perform:
- Sit upright with legs extended wide and arms reaching out to the sides.
- Twist your torso to the side while keeping your hips grounded.
- Reach your front hand across to “saw” toward your opposite foot.
- Extend your back arm high behind you as you stretch forward.
Plank Leg Lift
Stay strong in your plank and flick one leg up at a time—like you’re shooing away Monday.
The goal? No hip wobble.
And if you’re shaking? That’s the magic happening. Stick with your pilates routine at home and you’ll see real pilates results.
How to perform:
- Maintain a strong, stable plank position.
- Alternate flicking one leg up at a time.
- Keep your hips level so there is no wobble.
- Focus on the movement to make the magic happen.
10. FH + Kickout
Last exercise—no cheating now!
You’ll lift your leg out to the side (hydrate the fire), then kick it straight out (sidekick the haters).
Your glutes will be screaming, but this is how you hit those pilates body goals. Stay centered, don’t lean, and finish strong.
I’m so proud of you—well done!
How to perform:
- Lift your leg to the side (Fire Hydrant) to “hydrate the fire”.
- Kick that same leg out to the side to “kick the haters”.
- Keep your body centered without leaning to the side.
- Round your cheeks and squeeze your glutes hard.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
