5 No Equipment Pilates Moves For When You Missed A Class

You love your Pilates class, but there are times when life gets in the way and you miss a class.

You don’t have a reformer at home, so what can you do?

Fortunately, there are some very effective Pilates exercises that you can do at home with no equipment at all.

In this article, we present 5 no equipment pilates moves for when you miss a class.

The Exercises:

Exercise #1: Inner Thigh Press

Starting Position: Sit, legs bent, bringing your feet together to press against each other as close as possible to the pelvis. Keep your back straight and stretch your neck as much as possible.

Movement:

1. Press the inner thighs as much as possible without forcing.

2. Hold for 5 seconds.

3. Relax and repeat. Do 3 sets of 12 reps.

Exercise #2: Glute Squeeze

Starting Position: Lie flat on your back, arms alongside your body and legs bent, feet flat on the ground.

Movement:

1. Push the hips as high as possible towards the sky by contracting the gluteal muscles.

2. Hold for 5 seconds.

3. Lower and repeat. Do 3 sets of 12 reps.

Exercise #3: Leg Lifts

Starting Position: Lie on your side, shoulders and hips well aligned and legs extended. Lay your head on the extended arm, perpendicular to the floor, with the other arm in front of the chest, parallel to the floor.

Movement:

1. Inhale while drawing in the belly and contracting the abdominal muscles while raising both legs.

2. Hold this position for 3 seconds.

3. Lower and repeat. Do 3 sets of 10 reps.

Exercise #4: Quad Hold

Starting Position: Lie on your side, head elevated, ensuring that the pelvis remains stable, without tension. The belly should be tucked in throughout the exercise.

Movement:

1. Take the top leg and place the foot on the floor, in front of the hips.

2. Wrap your top hand around the top ankle.

3. Contract the thigh muscles of the other leg and lift it about 10 cm off the ground. Hold the position for a few seconds, then lower the leg.

4. Repeat the movement 10 times then switch to the other leg. Do 3 sets of 10 reps.

Exercise #5: Side Stretch

Starting Position: Sit cross-legged, with your back straight. Throughout the exercise, it is important to breathe as naturally as possible, exhaling deeply and regularly.

Movement:

1. Place your left hand on your hip and raise your right arm.

2. Lean to the left, bending at the waist, keeping your back straight. Do this movement slowly, descending gradually.

3. When you feel a maximum stretch, hold the position for 15 to 30 seconds.

4. Return to the starting position slowly, without sudden movement. Do 3 sets of 12 reps.

The Workout

• Inner Thigh Press - 3 x 12 reps

• Glute Squeeze - 3 x 12 reps

• Leg Lifts - 3 x 10 reps

• Quad Hold - 3 x 10 reps

• Side Stretch - 3 x 12 reps

Wrap Up

Use this 5 move no equipment routine as a backup for those times you can’t get to your class. It may not be as effective as a full reformer pilates session, but it will get your body moving and allow you to maintain your gains until your next group session.