5 mat Pilates exercises to get started at home

Mat Pilates works really well at home. No need for a machine or a studio: a mat, a little space and 20 minutes are all it takes. Here are 5 simple exercises to start gently and strengthen your core, the belt of deep muscles around your stomach and back.

Why practise Pilates at home?

• You choose your moment: first thing in the morning, during your lunch break or in the evening to release tension.
• You progress at your own pace, without comparing yourself to others.
• Consistency pays off: a few short sessions a week are better than one long session every now and then.

Getting set up before you start

Choose a quiet spot with enough room to lie down and stretch your arms out. Wear comfortable clothes you can move in and practise barefoot.

Your mat matters a lot: in Pilates, you spend most of the time lying down, on your back or on your side. A wool yoga mat offers natural cushioning for your spine and knees, and stays soft and warm against your skin.

5 Pilates exercises for beginners

1. Lateral breathing

Lie on your back, knees bent, feet flat on the floor. Place your hands on your ribs. Breathe in through your nose, expanding your ribs out to the sides, then breathe out through your mouth, gently drawing your navel in. Take 8 breaths. This is the foundation of every Pilates exercise.

2. The articulating bridge

In the same position, breathe out and curl your pelvis to peel your back off the mat, one vertebra at a time, up to your shoulder blades. Breathe in at the top, then slowly come back down, rolling through your spine. Do 6 to 8 repetitions. On a wool mat, each vertebra settles gently.

3. The Hundred, beginner version

Keep your feet on the floor and lift your head and shoulders, looking towards your knees, with your arms straight alongside your body. Make small pumping movements with your arms towards the floor: breathe in for 5 pumps, breathe out for 5. Start with 50 pumps instead of 100.

4. The Single Leg Stretch

With your head and shoulders lifted, draw one knee towards your chest and extend the other leg at 45 degrees. Switch legs as you breathe out, like slow pedalling. Do 8 switches on each side, keeping your lower back on the mat.

5. The Spine Stretch Forward

Sit up tall with your legs straight and mat-width apart. Breathe out and curl your upper body forward, head first, as if rolling up and over a ball. Breathe in and roll back up one vertebra at a time. Do 5 repetitions.

How many times a week?

To start with, 2 to 3 sessions of 15 to 20 minutes a week are enough. Go through the 5 exercises one after another, slowly, paying attention to your breathing. When they become easy, increase the number of repetitions.

If you are in pain, pregnant or have back problems, ask a healthcare professional or a Pilates teacher for advice first.

The wool mat, your ally for Pilates at home

Our wool yoga mat is made in Saint-Affrique from Larzac wool. It supports your yoga and Pilates sessions alike:

• Natural cushioning for your spine during floor exercises.
• A breathable material, with no sticky feel.
• A beautiful object you will happily leave out in the living room, which makes you want to practise more often.

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FAQ: getting started with Pilates at home

Can you learn Pilates on your own at home?

Yes, with simple exercises like these. One or two classes with a teacher at the start will help you get your pelvis position and breathing right.

Which mat should you choose for Pilates?

A comfortable mat that protects your spine during exercises done lying down. A wool mat is ideal thanks to its natural cushioning.

How long before you see results?

With 2 to 3 sessions a week, many people notice better posture and a more toned stomach after a few weeks.

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