Free Pilates Exercises, Pilates moves that Really Deliver

Though it’s best to work with a trained Pilates Instructor when possible, there are many wonderful videos and books available to help you correctly perform basic Pilates at home.

While enjoying this selection of free pilates exercises, please exercise caution.

Remember to listen to your body, and focus on maintaining abdominal control while performing these pilates moves. Just imagine you’re trying to zip up a pair of jeans that shrank in your closet over the summer ;) and hold that contraction throughout the basic Pilates exercise.

Pilates Sample Exercises

We’ll begin this series of free pilates exercises with “The Hundred”, shown at the top of this page.

The Hundred

Lie on your back, knees bent, then choose one of the variations depicted in the photo at the top of this page. Contract abdominals, pulse your arms to keep count as you inhale for five and exhale for five. Do as many reps as you can, working up to 100.

This is one of my favorite pilates moves, it’s a great core strengthener! Lie on your tummy, arms and legs extended.

Lift your left arm and right leg, reaching out as well as up, then switch sides, achieving a smooth swimming motion. Keep your head in line with your spine and hips in contact with the floor. Repeat 10 reps each side.

Single-leg Stretch

For this exercise, lie on your back with knees bent. Draw your right knee toward your chest, extend left leg and suspend several inches above the floor.

Bring left hand to right knee, right hand to right ankle. Curl chin to chest as you draw right knee, then left knee gently toward the chest. Repeat 10x each side

This fun exercise looks like the child’s play that inspired it, but actually challenges your core muscles. It also releases serotonin, a natural ‘feel good’ chemical, making it a great way to begin your day.

Begin by holding your ankles, curling chin to chest and balancing on your tail bone. Inhale, rolling back to your shoulders, then exhale back to balance on your bum. Repeat 10x.

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