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Pilates - 6 Pilates Exercises for Home Training

This Pilates workout takes only 20 minutes to complete and effectively trains the entire body.

The only pilates equipment you need to use this workout at home is a BORG Exercise Mat.

Read on to discover our Pilates workout that focuses on strength, flexibility, and body control.

The emphasis is on strengthening the core muscles, improving mobility, and increasing body control. The exercises activate the abdominal muscles, back, legs, arms, and shoulders for a balanced and comprehensive workout.

Warm up

Arm circles

Shoulder Rolls



Spine Stretch Forward

Single Leg Stretch


Child's Pose

Set from Alice x Björn Borg

What is Pilates? Learn more about Reformer Pilates & variations of Pilates training.

Pilates is a training method that focuses on strengthening the body's core, improving flexibility, and increasing body control. Developed by Joseph Pilates in the early 1900s, this form of exercise emphasizes the quality of movements rather than quantity. Through controlled and mindful movements, Pilates helps to balance the body's muscles, improve posture, and reduce stress.

Pilates exercises are performed on a mat or with special equipment, targeting deep muscle groups. The training combines strength training, stretching, and breath control, making it suitable for all ages and fitness levels. Whether you are a beginner or an experienced practitioner, Pilates can be adapted to meet your specific needs and goals.

The benefits of Pilates include increased core strength, improved flexibility, better balance and coordination, and a reduced risk of injury.

Types of pilates

  • Matwork Pilates: This is the most accessible form of Pilates, which can be performed with just an exercise mat and sometimes small accessories like balls, rings, or bands.

  • Reformer Pilates: This form uses a special machine called a reformer, which provides resistance through springs and pulleys to challenge and support the body through various exercises. Pilates Reformer offers comprehensive and adaptable training that can help improve strength, flexibility, and body control.

  • Clinical Pilates: Often used for rehabilitation purposes, this type of Pilates is tailored by physiotherapists to help patients recover from injuries and improve body function.

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