The best examples of 3 Pilates exercises for home practice (plus more you can actually do)

3 clear examples of Pilates exercises for home practice

Let’s start with three of the best examples of Pilates exercises for home practice that give you a lot of bang for your effort: the Hundred, the Bridge, and the Single‑Leg Stretch. These are classic mat moves you’ll see in most beginner classes, and they translate perfectly to a small apartment, bedroom, or home office.

Example of Pilates exercise #1: The Hundred (core & breath)

The Hundred is a classic Pilates warm‑up that fires up your deep core and gets your breathing organized. It looks simple on paper, but done well, it’s intense.

How to do it at home
Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Exhale, engage your lower abs as if zipping up tight jeans, and gently press your lower back toward the mat. Lift one knee, then the other into tabletop (knees over hips, shins parallel to the floor). Curl your head, neck, and shoulders off the mat, reaching your arms long by your sides.

From here, start pumping your arms up and down a few inches. Inhale through your nose for 5 arm pumps, exhale through your mouth for 5 arm pumps. That’s one “hundred” cycle. Aim for 10 cycles if you can, but 3–5 is fine when you’re starting.

Make it easier:
Keep your head down, or keep your feet on the floor instead of in tabletop.

Make it harder:
Straighten your legs to a 45‑degree angle from the floor, keeping your lower back anchored.

Why it works at home:
You only need the space of a yoga mat, and you can easily slot this in before a work call or after a walk. The Hundred is one of the best examples of 3 examples of Pilates exercises for home practice because it teaches breathing, core control, and endurance all at once.

Example of Pilates exercise #2: Shoulder Bridge (glutes & posture)

The Shoulder Bridge, often just called Bridge in mat classes, targets your glutes, hamstrings, and back body—perfect if you sit a lot.

How to do it at home
Lie on your back with your knees bent and feet hip‑width apart, about a foot away from your hips. Arms rest by your sides, palms down. On an exhale, press your feet into the floor, tighten your glutes, and slowly peel your spine off the mat, one vertebra at a time, until your body forms a diagonal line from shoulders to knees.

Pause at the top and keep your ribs from flaring; imagine you’re wearing a corset around your midsection. Inhale at the top, then exhale and slowly roll down, upper back first, then middle back, then lower back.

Repeat 8–12 times, moving with control.

Make it easier:
Don’t lift as high; stop when you feel your glutes working but your lower back still feels supported.

Make it harder:
At the top of the bridge, lift one foot a few inches off the floor and hold for 3–5 breaths, then switch sides.

Why it works at home:
You’re on your back the entire time, so it’s friendly on knees and wrists. This is one of the best examples of Pilates exercises for home practice if your lower back gets cranky from sitting, because strong glutes help support the spine. Organizations like the National Institutes of Health highlight how core and hip strength can support back health.

Example of Pilates exercise #3: Single‑Leg Stretch (core & coordination)

The Single‑Leg Stretch is a signature Pilates move for the abs and hip flexors, and it’s a great real‑world example of how Pilates trains coordination.

How to do it at home
Lie on your back with both knees hugged into your chest. Curl your head, neck, and shoulders off the mat, looking toward your thighs. Place your right hand on your right ankle and left hand on your right knee.

Extend your left leg out at about a 45‑degree angle from the floor while keeping your right knee pulled in. Switch legs: pull the left knee in, right leg extends out, and switch hand placement so the outside hand goes to the ankle and the inside hand goes to the knee.

Keep your lower back gently anchored and your belly pulling in, not puffing out. Move slowly for 8–10 pairs of switches.

Make it easier:
Keep your head down on the mat, or extend your leg higher toward the ceiling instead of close to the floor.

Make it harder:
Speed up the tempo slightly while keeping control, or lower the extended leg closer to the floor.

Why it works at home:
You can do this on a soft rug or mat, and it’s over in about a minute. Among the best examples of 3 examples of Pilates exercises for home practice, this one really teaches you how to stabilize your core while your legs move—exactly what you need for walking, running, and climbing stairs.

More real examples of Pilates exercises for home practice

Once you’re comfortable with those first three, you can build a fuller routine with more examples of home‑friendly Pilates moves. These don’t require any equipment, though a mat or folded blanket helps.

Example: Pilates Roll‑Down (spinal mobility)

The Roll‑Down is like a slow, intentional sit‑up that teaches segmental control of your spine.

Sit tall with your knees bent, feet flat, and hands behind your thighs. Inhale to prepare. Exhale and gently tuck your tailbone under, slowly rolling your lower back toward the mat. Keep your chest soft and your shoulders away from your ears. Roll back as far as you can without losing control—maybe halfway down at first.

Inhale there, then exhale and scoop your belly as you roll back up to sitting, stacking your spine. Start with 5–8 reps.

This is a great example of a Pilates exercise for people who feel stiff from desk work, and it pairs nicely with the Bridge.

Example: Side‑Lying Leg Lift Series (hips & outer thighs)

Lie on your side with your body in a straight line, head resting on your bottom arm. Top hand can be in front of your chest for balance. Stack your hips and keep your waist lifted slightly off the mat.

Lift your top leg to hip height, keeping it in line with your body. Point your toes and lift the leg slightly up and down with control, 10–15 times. Then draw small circles forward and backward.

Switch sides. This series is one of the best examples of Pilates exercises for home practice if you want stronger hips for walking, running, or just feeling more stable on stairs.

Example: Swimming (back body & posture)

Lie on your stomach with arms extended overhead and legs straight. Draw your belly gently away from the mat so you’re not dumping into your lower back.

Lift your right arm and left leg slightly off the floor, then switch to left arm and right leg, like a slow freestyle swim. You can move in a small flutter pattern for 20–30 seconds, breathing naturally.

This move strengthens your back, glutes, and shoulders—areas that often get neglected. It’s a strong example of how Pilates balances all that front‑of‑body work.

How to turn these examples of Pilates exercises into a home routine

You now have several real examples of 3 examples of Pilates exercises for home practice, plus a handful of bonus moves. Here’s how to organize them into a simple routine you can repeat.

Think of your workout in three parts: warm‑up, main work, and cool‑down.

Warm‑up ideas (5 minutes):
Use the Hundred and a gentle Roll‑Down. These wake up your core and spine.

Main sequence ideas (15–20 minutes):
Mix 4–6 of these examples of Pilates exercises:

• Shoulder Bridge
• Single‑Leg Stretch
• Side‑Lying Leg Lift Series
• Swimming
• Another round of the Hundred if you like

Do 1–2 sets of each exercise, resting as needed. You don’t need to chase fatigue; focus on control and smooth breathing. The Mayo Clinic emphasizes how consistent core work improves balance and stability over time, and Pilates fits perfectly into that.

Cool‑down ideas (5 minutes):
Finish with gentle stretches: hug your knees to your chest, rock side to side, and do a few slow Roll‑Downs to release your back.

Aim for this home Pilates routine 2–4 times per week. If you’re also doing cardio or strength training, Pilates can be your “movement snack” on lighter days.

2024–2025 trends: Why home Pilates is having a moment

Home Pilates isn’t just a pandemic leftover. In 2024–2025, several trends are keeping it in the spotlight:

• Hybrid fitness habits: Many people now mix studio classes with home workouts. Mat Pilates is an easy add‑on because it requires almost no gear.
• Core and back health focus: With more people working remotely, back and neck pain are common. The CDC notes that musculoskeletal issues are a major workplace concern, and core‑focused routines like Pilates can help support better posture and movement patterns.
• Short, focused sessions: Instead of hour‑long workouts, people are breaking movement into 10–20 minute blocks. The examples of Pilates exercises for home practice in this guide are perfect for that “short burst” style.
• Low‑impact preference: Many adults want something kind to their joints but still challenging. Pilates hits that sweet spot: slow, controlled, but absolutely not “easy” when done with intention.

If you’re new to exercise or have medical conditions, a quick check‑in with your healthcare provider is always smart. The NIH’s MedlinePlus has a solid overview of exercise safety and benefits.

Common mistakes when trying these examples of home Pilates exercises

When people try examples of 3 examples of Pilates exercises for home practice on their own, a few patterns show up again and again:

Holding the breath
In Pilates, breath is part of the exercise. If you find yourself bracing and turning red, slow down and match movement to breathing. Inhale to prepare, exhale on effort.

Neck strain in core work
If your neck hurts during the Hundred or Single‑Leg Stretch, you’re probably trying to lift with your head instead of your abs. Support your head with one hand, or keep it down until your core gets stronger.

Rushing the moves
Pilates is about control, not speed. Moving too fast turns these into sloppy crunches instead of thoughtful, joint‑friendly work.

Letting the lower back arch too much
During leg‑heavy moves, keep a gentle connection between your lower back and the mat. If your back is popping off the floor, raise your legs higher or shorten your range of motion.

Tuning into these details is what turns simple examples of Pilates exercises into a truly effective home practice.

FAQ about examples of Pilates exercises for home practice

Q: What are some other examples of beginner Pilates exercises I can try at home?
A: In addition to the Hundred, Bridge, and Single‑Leg Stretch, beginner‑friendly examples include the Pilates Toe Tap (lying on your back, tapping one foot to the floor at a time from tabletop), the Cat‑Cow stretch (on hands and knees, rounding and arching the spine), and the Clamshell (lying on your side, knees bent, opening and closing the top knee). These all build core and hip strength without needing equipment.

Q: How often should I do these examples of 3 examples of Pilates exercises for home practice?
A: For most people, 2–4 sessions per week works well. You don’t have to do every single example of exercise each time—pick 5–7 moves and rotate them. As your body adapts, you can increase the difficulty by adding more reps, slowing down the tempo, or combining exercises into a flowing sequence.

Q: Is Pilates enough on its own, or should I add other workouts?
A: Pilates is excellent for core strength, posture, and mobility. For overall health, public health guidelines (like those summarized by the CDC) still recommend a mix of aerobic activity and strength training. Many people use Pilates as the backbone of their routine and sprinkle in walking, cycling, or light weights.

Q: I have a sensitive lower back. Are these examples of Pilates exercises safe?
A: Many people with back sensitivity find Pilates helpful because it focuses on core control and alignment. That said, everyone’s back story is different. Start with gentler examples like Bridge, Side‑Lying Leg Lifts, and Roll‑Downs to a small range. If any move increases pain (not just muscle effort), skip it and talk with a healthcare professional or physical therapist.

Q: Do I need any equipment to start with these examples of home Pilates exercises?
A: For the exercises in this guide, no. A mat or folded blanket is plenty. Later, you might add a small ball, light hand weights, or resistance bands, but they’re optional. The best examples of Pilates exercises for home practice are the ones you’ll actually do consistently—and mat work fits that bill.

If you start with these examples of 3 examples of Pilates exercises for home practice and practice them a few times a week, you’ll quickly feel the difference in your core strength, posture, and everyday movement. Keep it simple, keep it consistent, and let your form—not the clock—be your guide.