10 Steps to Maximize Your Home Pilates Studio

Sep 28

Now that so many of us are making use of our homes as offices, workout spaces, schools, rec centers, and more, it is imperative that we are able to reimagine our Pilates Studio for home use. As long as you have a floor space to move in, and a few Pilates props, you can do Pilates at home. In fact, Joseph Pilates designed his original Contrology exercises to be done at home, with little to no equipment. His intention was for you to do Pilates every day, knowing it wouldn’t be feasible for most people to go in for daily Pilates instruction at a gym. So let’s get back to basics. Even if you are a Pilates beginner, you can set up a nice little home space for a mat workout. Props aren’t necessary, but we will talk about a few here that might make your Pilates mat practice a little more comfortable. Here are 10 ways to make your home Pilates space work better for you.

A Pilates mat. You don’t need a sticky mat like you would for yoga, although that will work fine too. You just need a mat that will provide a little padding for your spine when doing the rolling exercises, or for your hands and knees if you are in a kneeling quadruped position. Some people like to add a little extra padding under their mat by using a rug, towel, or additional mat.
A 360º imaginary bubble to move around in space. Can you stretch out on your back with your arms overhead or out to the sides? How about stand up with your arms overhead? Can you lie on your side and extend your leg all the way forward or backward? The Pilates mat work utilizes the full range of your joints, so you need room enough to move in all directions.
A theraband. Therabands have a multitude of uses. You can use them to support your limbs while moving them away from center (as in Single Leg Circle), to help engage the right muscles during a stretch, or even for training resistance and strength. If you are used to using Pilates equipment in your regular practice, you will find the theraband can duplicate many of the exercises with springs.
Hand weights. I recommend sticking with 1, 2, or 3 pounds only. The point here isn’t to bulk up or tax the muscles, but instead to wake up the appropriate musculature that will help you do the Pilates mat exercises correctly. Hand weights can also assist in balancing work, or help offset the load, as in when you are doing the Roll Up.
Ankle weights. Joseph Pilates designed lead-soled ballet slippers for his clients to wear when they were performing exercises that involved holding the torso up away from gravity while keeping the legs grounded. Again, you don’t need a super heavy set of ankle weights— a 5lb set will do— but they can help offset the load when you most need a little help.
A squishy ball. In my Pilates teaching practice, I use a 9” ball (brands include Overball and SloMo ball) that is not completely inflated. It works great to place under your head, rib cage, or pelvis when you need a little padding and would like the option for a little more range. Think Pelvic Rocks without the floor getting in the way. You can also use it between your inner thighs or knees, as in Teaser or Shoulder Bridge, when your hip and leg muscles need a little extra oomph.
A foam roller. In addition to all the normal muscle releases we usually use a foam roller for, you can add one to your Pilates practice to challenge balance, increase range, and stimulate your proprioception. Swan on the floor with a roller is one of the more universally liked versions of spinal extension in my Pilates teaching practice.
A green Stretch-out strap. This is a stiff strap made of webbing, with a series of loops along the whole length. You can use it for a lot of the same things you might use a theraband for, but when you don’t want the give of the theraband’s stretchiness. Teaser with this strap is often more successful than Teaser with a theraband because your legs can stand more firmly into it.
Pleasant lighting. Nothing is nicer than Pilates with a view out your window, or with natural light streaming in at an angle. If possible, avoid lighting coming from directly overhead. Nothing is more annoying to a Pilates aficionado than lying on your back in a beautiful studio only to discover a recessed light or flickering fluorescent is glaring down on your face.
A place free from distractions. I know that a home Pilates Studio carries with it the possibility of a pet placing themselves just where you don’t want them, or a toddler climbing all over you, or your phone going off just when you were getting into the groove. But you can do your best— silence your phones and all notifications coming in through your laptop or tablet. Close the door to pets and kids if possible, and turn off any ambient noise like the radio. But if that all fails, roll with it! Laugh about your cat sitting on your head, kiss your toddler, and ignore that last text. You’ll be glad you did.