She Strengthens

Unlock the Power of Pilates at Home

Discover the transformative benefits of Pilates, a holistic exercise method that targets strength, posture, flexibility, and balance. Ideal for beginners and those seeking to elevate their fitness routine from the comfort of their living room.

What is Pilates?

Originally known as “Contrology,” Pilates was developed by Joseph Pilates to improve strength, mobility, and flexibility, with a focus on core engagement. This low-impact exercise method uses mat-based or equipment-assisted exercises to tone and stabilize key muscles.

The Benefits of Pilates

Pilates offers a multitude of benefits, extending beyond physical gains to encompass mental and emotional well-being. Research has shown that Pilates can:

• Aid in weight loss and improved body composition
• Manage low back pain and facilitate injury rehabilitation
• Enhance body awareness, posture, and movement control
• Boost mood and overall mental health

Get Started with These Essential Pilates Exercises

1. Pilates Curl: Engage your core by curling your chin to chest, lifting your shoulders off the mat, and holding for one breath.
2. The Hundred: Lie faceup, bring knees toward chest, and lift head, neck, and shoulders off the mat. Pump arms up and down while breathing in and out.
3. Roll-Up: Roll up to a sitting position, reaching arms toward your feet, and then reverse to roll down, one vertebra at a time.
4. Rolling Like a Ball: Rock back to your tailbone, inhale, and roll back to your shoulder blades, exhaling to return to the starting position.
5. Single-Leg Stretch: Lie faceup, lift your head, neck, and shoulders, and extend one leg straight while drawing the other knee toward your chest.
6. Double-Leg Stretch: Lift your head, neck, and shoulders, and bring knees to chest. Inhale, straighten your legs, and extend your arms along your ears.
7. Single Straight-Leg Stretch: Lie faceup, lift your head, neck, and shoulders, and bring one leg toward your face, holding lightly with both hands.
8. Crisscross: Lie faceup, lift your head, neck, and shoulders, and twist to bring one armpit to the opposite knee.
9. Double Straight-Leg Stretch: Lie faceup, lift your upper torso, and extend legs toward the ceiling. Lower your legs to a 45-degree angle and lift again.
10. Teaser II: Lie faceup, hug knees to chest, and reach arms directly overhead. Extend both legs to high diagonal and stretch arms back toward your ears.
11. Pilates Plank to Push-Up: Stand tall, round your chin toward your chest, and walk hands out into a high plank position. Lower your body halfway to the mat and press up.
12. Shoulder Bridge: Lie faceup, lift your hips off the mat, and extend one leg toward the ceiling. Flex your heel and lower your leg to the level of the opposite knee.
13. Double-Leg Kick: Lie facedown, place hands on your low back, and kick both heels to your glutes. Straighten your legs, keeping feet off the mat, and extend clasped hands toward your feet.

10-Minute Pilates Workout

Follow this comprehensive workout routine, designed by Pilates instructor Sarah Ruback, to experience the transformative power of Pilates in just 10 minutes a day.