Workout of the week: 5 Pilates exercises for full-body training at home | ATLETICA

Imagine being able to train your whole body with gentle but effective movements - all from the comfort of your own home. No gym, no expensive equipment, just you, a mat and a little time. Sounds ideal, doesn't it? That's exactly what makes Pilates so special!

In our workout of the week, we present you 5 Pilates exercises that strengthen your entire body, relieve tension and improve your posture. Whether you are just starting out or already have experience - this full-body workout will give you a fresh boost and get you in top shape. So go ahead, roll out the mat and let's get started!

What different variations of Pilates training are there?

The aim of this training is to strengthen the entire body, improve mobility and promote balance. The focus is on the core muscles, which are considered the center of body strength. With targeted, controlled movements, not only are the muscles built up, but posture is also corrected. At the same time, the method helps to reduce stress, as breathing and concentration play a central role. Pilates combines strength, flexibility and mindfulness, making it one of the most versatile training methods.

1. mats

Mats are the basic form of training and do not require any special equipment. All exercises are performed on a mat, with your own body serving as resistance. This variant is ideal for beginners and can be done flexibly at home. It improves posture and strengthens the core muscles.

2. reformer

The reformer uses a special device called the reformer. Springs and straps are used to create resistance, which increases the intensity of the exercises. This variant is particularly suitable for advanced athletes who want to further develop their flexibility and muscle strength.

3. Power Pilates
   Power Pilates is a dynamic variation of training that focuses on endurance and muscle strength. The exercises are performed at a faster pace, making them more intense and calorie-burning. Ideal for anyone looking for a more challenging workout.

Pilates at home - what tools could you get?

For Pilates at home, you basically only need your body and a soft surface. But if you want to make your training more intense and varied, there are a number of useful tools that you can gradually add. Here are the best tools to enrich your workout:

1. Mat : A high-quality mat is the first accessory you should get. It provides support, protects against pressure points and ensures comfort during floor exercises. Compared to yoga mats, Pilates mats are often thicker and more non-slip, which is ideal for the exercises.
2. Magic Circle : The Magic Circle is a classic that makes many exercises more effective. Its resistance allows you to specifically train your core muscles, arms, thighs and even your back. Particularly practical: It is light, compact and versatile.
3. Thera-Band ( resistance band ): A Thera-Band is a simple but effective tool that fits into any training routine. It offers flexible resistance, promotes muscle strength and improves mobility. Ideal for making exercises such as arm or leg training more intense.
4. Foam roller: A foam roller is perfect for balance exercises and for targeting the deep muscles. It not only helps to strengthen the body, but can also relieve tension and promote blood circulation - a real all-rounder.
5. Mini Ball : The mini ball is particularly useful for activating core muscles and improving posture. It can be used as support or resistance in various exercises, such as abdominal or leg exercises.
6. Small dumbbells or sandbags : If you want to strengthen your arms and shoulders , light weights (approx. 0.5-1 kg) or sandbags are a useful addition. They can be used for exercises such as the "hundred" or lateral movements.
7. Non-slip socks: For exercises while standing or on smooth floors, non -slip socks offer more stability and safety. They are especially helpful when you are training on carpet or tiles.

To get started, it's enough to start with a good mat. If you're looking for more variety after a while, you can get tools like Magic Rings, the Thera-Band or the Mini Ball. These are inexpensive, space-saving and versatile - and they make your training even more effective and exciting. Try out what works for you and experience how much fun the workout can be with the right tools!

5 Pilates exercises for full-body training at home

The workout is ideal for training the entire body effectively and without putting strain on your joints. The following five exercises strengthen your muscles, improve your posture and promote flexibility - all without any special equipment.

1. The Hundred

A classic exercise that activates the core muscles and improves breathing.

Execution :

• Lie on your back with your legs bent in table position.
• Lift your head, neck and shoulders slightly.
• Stretch your arms parallel to the floor and pump them rhythmically up and down.
• Breathe in for five counts and out for five.

Repetitions : 10 breathing cycles (100 counts).

2. Roll-Up

Perfect for strengthening abdominal muscles and mobilizing the spine.

Execution :

• Lie flat on your back, legs stretched out, arms above your head.
• Slowly roll up vertebra by vertebra until you are sitting.
• Roll back just as slowly.

Repetitions : 6–8 times.

3. Plank with Leg Lift

This variation of the plank strengthens arms, shoulders, core and legs.

Execution :

• Get into a plank position, shoulders over wrists.
• Lift one leg at a time, hold it up briefly and then slowly lower it again.
• Make sure to keep your hips stable.

Repetitions : 8–10 per leg.

4. Single Leg Stretch

An exercise that trains abdominal muscles and hip flexibility.

Execution :

• Lie on your back with your legs in table position.
• Pull one knee toward your chest while extending the other leg forward.
• Change legs in a flowing movement.
• Keep your head and shoulders slightly raised.

Repetitions : 10–12 per leg

5th Side Kick Series

This exercise strengthens the legs, buttocks and lateral core muscles.

Execution :

• Lie on your side on the mat, lower arm stretched, upper leg raised.
• Swing your leg forward and backward in a controlled manner.
• Make sure to keep your hips stable. 

Repetitions : 8–10 per side.

Our 30-minute full body stretching program with full-body stretching exercises will help you increase your flexibility and stretch your muscles from head to toe. Use tools such as the exercise mat, resistance band and yoga strap to intensify your exercises and specifically activate different muscle groups - including your arms and buttocks.

Pilates Power at Home: Your Whole Body Boost!

With these 5 exercises you can get the best of Pilates training right in your living room. They are simple, effective and get your whole body moving - without any expensive equipment.

Whether you want to strengthen your core muscles, improve your flexibility or just want to switch off: this workout offers you everything in one workout. Roll out the mat and get started - your body will thank you!