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25-Minute Pilates Class At Home

By: Lindsey Bomgren, CPT | March 25, 2024

Build total body strength at home with this pilates class! This fusion-style workout combines the muscle-building benefits of strength training with the mobility and core strengthening benefits of pilates.

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Strengthen, lengthen and tone with this guided pilates class at home.

I love the combination of strength and pilates as a unique challenge. While I typically focus on compound strength exercises in my workouts, the isometric holds in pilates workouts allow us to isolate and target hard-to-reach accessory muscles (which is really important, too!).

Pilates and barre classes typically involve a series of controlled movements that focus on strengthening the core muscles, improving posture, and increasing flexibility.

The strength and mobility exercises in this full body workout provide an excellent way to increase core strength and control while working other muscle groups, such as the legs, back and arms.

two women performing a rear leg lift and dumbbell row in a pilates class at home

25-Minute Pilates Class

The best pilates class at home to build strength, tone and improve flexibility and mobility. Add a set of light dumbbells to your session to increase the intensity, or perform with just your bodyweight.

Modifications are offered throughout, making this a great workout for pilates beginners or those who have a solid pilates foundation and are more advanced in pilates principles.

Add full body pilates workouts like this one to your home workout plan 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

Optional light set of dumbbells. I suggest anywhere from 2-10 lbs. We used 5-10 lb dumbbells in this pilates workout.

Optional pilates ball and ankle weights if you have them available.

Workout Instructions:

Follow along with the Pilates Class At Home on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • Full Body Strength and Toning Pilates Workout
  • Flowing from mat to standing and back to the mat for an effective, full body pilates workout.
two women performing a single leg glute bridge with a pilates ball in a pilates strength workout

Prefer to Watch On YouTube?

youtube icon Pilates Class

Workout Outline

Warm Up

Mat Sequence

  1. Kneeling Thighs
  2. Kneeling Bicep Curls
  3. Quadruped Single Arm Back Row
  4. Hamstring Curl Heel Stamps

Standing Sequence

  1. Step Back Lunge Hold and Calf Raise
  2. Narrow Squat and Dumbbell Press Out
  3. Sumo Squat, Front Raise and Heel Pop
  4. Balancing Overhead Triceps to Warrior III and Rear Leg Lift and Row
  5. Single Arm Row In Lunge

Mat/Core Sequence

  1. Uneven Push Ups
  2. Clam Lifts
  3. Glute Bridges on Ball
  4. 90-Degree Toe Taps
  5. Bicycles
  6. Pilates 100s

Cool Down

6 Best Pilates Exercises At Home

Quadruped Single Arm Back Row

Targets: Upper, mid and lower back, glutes, hamstrings, hips, abs and core.

Adding a pilates ball under the hand that stabilizes you will challenge your core engagement.

two women performing a quadruped single arm back row balancing one hand on a pilates ball in a pilates class at home

How To Do A Quadruped Single Arm Back Row

  1. Start in a quadruped position on your hands and knees. Kneeling on the floor, with hips stacked over knees and both hands on the mat.
  2. Hold a dumbbell in your left hand, palm facing in. Option to press the heel of your right hand into a pilates ball to challenge your stability and core engagement.
  3. Perform a single arm row with your left arm, pulling the dumbbell back toward your left hip.
  4. Control the dumbbell back down, returning to starting position.

Modification: Option to omit the pilates ball, placing your hand on the mat. If using the pilates ball, note that the harder you press into the ball, the easier this exercise will be.

Hamstring Curl Heel Stamps

Targets: The gluteus maximus, the largest of your three glutes muscles, hamstrings, core and shoulder muscles.

These are small, controlled movements.

two women performing hamstring curl heel stamps with a pilates ball behind the knee in a pilates strength workout at home

How To Do Hamstring Curl Heel Stamps

  1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Place a pilates ball behind your left knee.
  2. With the left foot flexed, kick the heel of your left leg up towards the ceiling, squeezing the ball as you keep a 90-degree angle in your knee.
  3. Perform a hamstring curl with the ball by squeezing the ball to engage the hamstring. This is a small, controlled movement.
  4. Then, perform a heel stamp by raising the left leg towards the ceiling an inch. The sole of your left foot should “stamp” the ceiling.
  5. With control, slowly lower your left knee down an inch. Again, this is a small, controlled movement.

Sumo Squat, Front Raise And Heel Pop

Targets: The glutes, quads, hamstrings, inner thighs (adductor muscles), calves and shoulders.

two women performing a sumo squat and dumbbell front raise with an alternating heel lift in a pilates workout at home

How To Do A Sumo Squat, Front Raise And Heel Pop

  1. Stand with feet wider than hips, heels in and toes pointed out (second position or sumo squat stance). Hold a dumbbell horizontally.
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Hold at the bottom of the squat as you perform a dumbbell front raise, lifting the dumbbell straight out in front of you to shoulder height.
  4. Hold the sumo squat and front raise as you lift the right heel off the mat.
  5. Slowly lower the right heel down, then lift the left heel off the mat.
  6. With control, lower the left heel down so both feet are flat on the floor.
  7. Lower the dumbbell back down with control, then drive through the heels to stand tall. That’s one rep.

Balancing Overhead Triceps To Warrior III And Rear Leg Lift And Row

Targets: This is a complex, total body movement targeting the legs, glutes, quads, hamstrings, hip adductors, hip flexors, shoulders, arms, triceps, erector spinae (back and spine), abs and core.

The balance challenge created throughout this movement targets the core and many small, stabilizing muscles throughout your body.

two women performing a balancing overhead tricep extension into a warrior three and rear leg lift with a dumbbell row in a pilates workout

How To Do Balancing Overhead Triceps To Warrior III And Rear Leg Lift And Row

  1. Start standing on your left leg, pulling the right knee up to float. Hold a dumbbell horizontally at your chest.
  2. Holding this balance position, push the dumbbell overhead. Then perform two overhead tricep extensions. Bend your elbows to a 90-degree angle, bringing the dumbbells behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. 
  3. After the second tricep extension, bring the dumbbell back down to your chest. Continue to balance on your front left leg as you lean forward until your back leg extends straight back, even with your hips. Hips are square to the ground and arms are long, holding the dumbbell in front of you. Keep your foot flexed and your gaze downward. This is Warrior III.
  4. Slowly lower the back right leg to the ground. Then perform two rear leg lifts with a dumbbell row. Lift the back right leg up until it is long behind you, balancing on your standing left leg. As the back leg lifts, pull the dumbbell up to your chest, elbows to meet the hips.
  5. Lower the dumbbell back down as you simultaneously lower the back leg down. Repeat for a second rear leg lift and row. That sequence is one rep.

Modification: Option to omit the balance challenge by taking a staggered stance throughout this movement.

Clam Lifts

Targets: Gluteus medius (which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis), gluteus minimus (hip extension), inner thighs, obliques and core.

Clam shell exercises can help balance the muscular effort between your inner and outer thighs and support your pelvic floor.

two women performing clamshell lifts with a pilates ball between the knees in a pilates class at home

How To Do Clam Lifts

  1. Lie on one side, with legs stacked and knees bent at a 45-degree angle, soles of the feet to touch. Place a pilates ball between your knees.
  2. Rest on the forearm of the lower arm, shoulder stacked over elbow.
  3. Exhale to engage the core and stabilize your spine and pelvic floor.
  4. Keeping your feet touching, use your outer glutes and hips to lift your resting hip off the floor. Simultaneously as you lift your hips off the floor, squeeze the pilates ball between your inner thighs.
  5. Pause, and hold at the top of the movement for a moment. Then return to the starting position.

Glute Bridge On Pilates Ball

Targets: The back of your legs — hamstrings and glutes, as well as the core.

Adding a pilates ball under the heels will challenge your core engagement.

two women performing a glute bridge on a pilates ball in a pilates strength workout for women

How To Do A Glute Bridge On Pilates Ball

  1. Place a pilates ball under your feet. Option to place the pilates ball between your knees or perform this exercise with your bodyweight.
  2. Lie flat on the floor on your back with your knees bent. Arms are at your sides, palms pressing into the mat to stabilize you.
  3. Press through the heels and drive into the ball as you raise your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge.
  4. With control, lower the hips back down to the mat, hovering an inch off the mat to maintain that tension and repeat.

Modification: Option to place the pilates ball between your knees, keeping your feet flat on the floor.

woman performing chair pose as part of barre workout

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Pilates Class FAQs

What Is A Pilates Class?

The focus of a pilates class is to strengthen the total body. Pilates emphasizes core strength, posture, balance and flexibility, making it a great addition to your physical fitness routine.

What Kind Of Workout Is Pilates?

When you think about pilates, you likely think of reformer pilates studios or group fitness classes. Pilates is a form of strength training that typically focuses on high repetition and light weights or bodyweight exercises. Pilates classes are generally low impact, focusing on balance, stability, endurance, flexibility and core strength.

Is Pilates A Good Way To Lose Weight And Build Strength?

Pilates exercises burn calories and build strength in a variety of different muscle groups, such as the legs, core and back. Mat pilates or bodyweight pilates exercises are great for beginners, and you can add dumbbells to increase the intensity as your strength improves.

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Pin this: 6 Best Pilates Exercises (Pilates Class At Home)

pin for pinterest - pilates fusion workout with image of woman doing a glute bridge

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6 comments

  1. This is such a fun workout! I love the opportunity to use my Pilates ball and ankle weights! Could you tell me which ankle weights you use?

  2. Not one of these movements is actually a Pilates exercise. I’m a classical trained and certified teacher. This is laughable

    • Hi Jamie! Thanks for your feedback. I’m sorry this isn’t a Pilates Class you would enjoy; but it’s our spin on an upbeat pilates class. Thanks for checking it out! -Lindsey

  3. please send the exact leggings Lindsey is wearing. Love the color.
    This class was a blast too!
    thanks,

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