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Start this at-home pilates plan today!

Look leaner, longer and stronger in just four weeks with this at-home Pilates workout… 

You don’t need to be dripping with sweat to whip your body into shape. Seriously. If you want a workout to target every part of your body, then Pilates should be on your radar. It will not leave a muscle or joint unattended, says celebrity Pilates instructor Gaby Noble, who has taught the likes of Harry Styles and Sadie Frost. Gaby says Pilates stretches and strengthens at the same time, helping create that long sculpted look. She adds that it improves balance, coordination and circulation. Remember to engage your core at all times — not only will this prevent other muscles (like your neck) from taking over, which can cause injury, but it will also help you get one step closer to achieving those killer abs. 

Pilates how—to  

BREATHING: This is essential for isolating your abs and pelvic floor, helping to relax tense muscles and to relieve mental tension. Inhale to engage your tummy muscles and exhale during the ‘effort’ part of the movement.  

C-CURVE: This allows your spine to round by scooping in your abs (or belly), which strengthens your deep abdominals and stretches our back muscles. 

The moves

 “It’s not about rep numbers; it’s about how you do them”’ says Gaby. “Each move should be precise and controlled” 

1. Half roll-up

  • Sit on your bum, knees bent, feet on the floor and hip-width apart. Stretch your arms out in front, hands together.
  • Inhale, lift your spine, then exhale and round your spine as you roll back. Inhale, then exhale to bring you back to the start.

    • 2. Saw

  • Sit tall on your bum, legs extended straight out in front, slightly wider than hip-width apart. Extend arms out to side.
  • Inhale as you draw your abs in and up, lifting tall through the spine. Exhale slowly as you twist your waist to the left, with hips remaining square and grounded.
  • Inhale as you draw back to the centre. Repeat on the other side.

    • 3. Lower lift

  • Place hands by your sides (or in a diamond position underneath the tailbone if you have back issues).
  • Lift legs to 90° (if too tight, open legs slightly apart with heels together in a diamond position).
  • Lower legs down for one count, then up for one count.

    • 4. Leg circle

  • Lie on your back and sink your belly button to the floor.
  • Draw your left leg to your chest, extend up to the ceiling, while the other leg stays flat on the floor.
  • Inhale, circle your extended leg clockwise.
  • Exhale, lower leg down towards the centre line in circling motion.
  • Reverse and repeat.

    • 5. Roll like a ball

  • Sit with your knees bent to your chest, slightly apart and heels together. Lift feet off the ground while lightly holding onto your ankles (or underneath your knees for more support).
  • Inhale, drawing your belly button to your spine (creating a C-curve), then exhale.
  • Inhale and roll back, massaging spine. Exhale to roll back up. Try to keep feet hovering above floor.

    • 6. Criss cross

  • Lie on your back, knees bent into your chest. Place your hands behind your head with elbows extended out to the sides.
  • Lift head and shoulders. Extend right leg out in front, maintaining a flat back. At the same time, twist your upper body, reaching your right shoulder to your left knee.
  • Return to the centre, then rotate to the other side.

    • 7. The 100

  • Lie on your back, knees to chest and arms beside your body with palms down.
  • Inhale as you lift your head and eyes towards your belly button. Exhale, sinking your belly button into your spine. (If you have neck or back problems, keep your head flat on the floor at first.)
  • Extend legs to 45° (or as high as comfortable), pump arms up and down as you inhale for five counts, then exhale for five. (Aim to build up to repeat sequence 10 times.)
  • Bend knees back into chest, lower legs and head.

    • 8. Spine stretch forward

  • Sit tall on your bum with legs extended out in front, slightly wider than hip-width. Extend arms at shoulder width in front of you, and keep feet flexed.
  • Inhale as you lift tall, exhale as you draw your chin to your chest, reaching forward over an imaginary ball to create a C-curve.
  • Inhale as you re-stack spine and exhale as you return to the start.

    • 9. Single leg stretch

  • Lie on your back, draw your right knee into your chest, both hands placed on the right leg, head lifted.
  • Keeping your tailbone anchored to the floor, extend left leg to 45° (90° if you have back issues).
  • Inhale, change legs, exhale and repeat on the other side.

    • Total tone training programme

    Each week adds more moves to the previous sequence, but don’t rush it. Take time to learn the basics. Pick your three days as you see fit.  

    Week 1

    Breath and mobility 

    Day 1

    • The 100 x 10  
    • Half Roll-Up x 5 
    • Leg Circle x 5, then reverse  
    • Roll Like a Ball x 5 

    Day 2

    • The 100 x 10  
    • Half Roll-Up x 5 
    • Leg Circle x 5, then reverse  
    • Roll Like a Ball x 5  
    • Single Leg Stretch x 5 

    Day 3

    • The 100×10  
    • Half Roll-Up x 5 
    • Leg Circle x 5, then reverse  
    • Roll Like a Ball x 5  
    • Single Leg Stretch x 5  
    • Lower Lift x 5-10  
    • Spine Stretch Forward x 3-5 

    Week 2

    Core strength 

    Day 1

    • The 100 x 10  
    • Half Roll-Up x 5  
    • Leg Circle x 5, then reverse  
    • Roll Like a Ball x 5  
    • Single Leg Stretch x 5 
    • Lower Lift x 5-10 
    • Spine Stretch Forward x 3-5 

    Day 2

    • The 100 x 10  
    • Half Roll-Up x 5 
    • Leg Circle x 5, then reverse 
    • Roll Like a Ball x 5  
    • Single Leg Stretch x 5 

    Day 3

    • The 100×10  
    • Half Roll Up x 5  
    • Leg Circle x 5, then reverse  
    • Roll Like a Ball x 5  
    • Single Leg Stretch x 5  
    • Lower Lift x 5-10  
    • Spine Stretch Forward x 3-5  
    • Saw x 3 each side 

    Week 3

    Control 

    Day 1

    • The 100 x 10 
    • Half Roll-Up x 5 
    • Leg Circle x 5, then reverse  
    • Roll Like a Ball x 5 
    • Single Leg Stretch x 5  
    • Lower Lift x 5-10 
    • Criss Cross x 3-5 (holding elbow to knee for at least two counts)  
    • Spine Stretch Forward x 3-5  
    • Saw x 3 each side  

    Day 2

    • Repeat Day 1  

    * Slow your breathing and take longer to exhale 

    Day 3

    • The 100×10 
    • Half Roll-Up x 5  
    • Leg Circle x 5, then reverse 
    • Roll Like a Ball x 5  
    • Single Leg Stretch x 5  
    • Lower Lift x 5-10 
    • Criss Cross x 5-8 
    • Spine stretch forward x 5-8  
    • Saw x 5 each side 

    Week 4

    Stamina and flow 

    Day 1

    • Take all the exercises from Day 3 in Week 3 and aim to flow from each exercise to the next without taking a break. This will warm your muscles up quicker and get your heart pumping. 

    *Remember to keep control.

    Day 2

    • Repeat Day 1

    Day 3

    • For your final day, you could try to add the Open Leg Rocker to your full sequence, but only if you feel comfortable. 
    • Balance on your bum, hold your ankles, extend both legs out into a V position so your arms extend.
    • Draw your chin into your chest and roll back onto your shoulders. Exhale and roll back up.

    By: TI Future Media Publishing
    Photography by: Shutterstock
    Text courtesy of Man magazine