Design a free Pilates workout at home and save money by avoiding expensive class fees. While there is the disadvantage of not having instructor assistance doing Pilates at home, you can still get a good workout. Pay close attention to body form and movement during each movement to prevent strain or injury to the body.
Hundred
The Hundred Pilates workout targets the core muscles but also indirectly works the legs and arms. Get into position by lying on your back with knees bent and palms on the floor next to the body. Perform the movement by raising each leg off the floor, keeping the knees bent at 90 degrees. Balance your body so the pelvis anchors to the floor. Raise both arms off the floor, roll your shoulders forward and straighten the legs upward. Hold the position for five seconds and return to the shoulders to the floor and knees to a 90-degree angle. Hold the abdominal muscle tight during this workout to help with balance and protect the back muscles. Modify the movement to an easier level by performing it with the legs resting on a chair, or complete the Standing Hundred workout.
Standing Hundred
The Standing Hundred is a modified "Hundred" Pilates movement that works the core, shoulder and triceps muscles. Get into position by standing with your feet set hip-width apart and arms to your side with palms pointed backward. Perform the workout by holding your abdominals tight and pumping your arms 5 inches in a back-and-forth motion. Complete this movement 10 times, rest for five inhalations and repeat for three sets. Increase the intensity of the workout by raising the right leg in front of you, and repeat the arm pumping movement. Repeat with the left leg raised in the air and alternate legs for three sets.
Side Lift Plie
The side lift plie workout targets the core, quadriceps and gluteus muscles. Get into position by standing with your feet set just past shoulder-width apart and arms extended to your side at a 90-degree angle. Adjust your toes so they are pointing outward and bend the knees into a 90-degree angle to form the plie position. Perform the workout by straightening the right leg and lifting the left leg to the side while holding the abdominals tight to keep balanced. Return to the plie position and repeat with the left leg. Repeat the workout to complete 10 repetitions on each leg.
Back Extension
Work the abdominal, back and shoulder muscles with the back extension workout. Get into position by lying facedown on the floor with arms bent upward at a 90-degree angle and palms on the floor. Place a rolled up towel under the forehead for comfort. Perform the movement by inhaling while pulling your abdominal muscles upward without arching the back. Exhale and pull the shoulders and chest off the floor. Inhale and lift your palms and forearms from the floor. Exhale and lower your body to the starting position. Repeat the four-step workout six times.
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