As a pilates instructor [1], I am all about bodyweight workouts. In fact, I rarely use any weights above 3 pounds and have been able to maintain a healthy weight and muscle tone [2] through my 20s and into my 30s. The key is knowing how to use your body weight and gravity against you to build lean muscle, decrease inches, and improve strength all at the same time.
Balancing your workout and making sure you have at least one exercise for every major muscle group is part of a well-rounded program. By following these top core [3], upper body and lower body exercises, you'll have the perfect go to indoor workout.
Dead Bug Crunch
This pilates exercise works on core strength [4] and coordination, and helps to flatten your stomach and tighten your abs.
- Start on your back with your legs at table top position and your hands on your knees.
- Reach back with your right arm and extend your left leg, fingertips to toes.
- Return to centre and repeat on the opposite side.
- Continue slow and controlled, alternating arms and legs for 1 minute.
One Leg Bridge
Take a traditional glute bridge [5] to the next level by isolating one leg at a time. Tone your glutes, quads, hamstrings and lower back while putting minimal strain on your knees.
- Start on your back with your knees bent and your feet flat.
- Raise your left leg to the ceiling, and pushing through your right foot, raise your hips as high as you can, and then back down with control.
- Continue for 12 repetitions, then repeat on your opposite leg.
Inner Thigh Pulse
Shape and lengthen your hard to reach inner thighs [6] with this simple pilates-based exercise. It's great for anyone who has knee or foot injuries, but still wants to strengthen their legs.
- Start on your side with your neck supported by your hand and your body in a straight line.
- Bring your top leg in front for support.
- Raise your lower leg and pulse for 30 seconds, moving just from your hip joint.
- Repeat on the opposite side.
Tricep Dips
Many women will list the back of their upper arms as a problem area and in reality, we don't use our triceps nearly as much as some of the other muscle groups. Isolating your triceps [7] through exercise is one of the only ways to achieve toned arms.
- Start with your hands elevated on a bench or step behind you and extend your legs out in front.
- Bend your elbows as you lower your body weight towards the ground, then push through the heels of your hands, returning to starting position.
- Repeat 12 repetitions, slow and controlled.
Spiderman Plank
This plank variation [8] gets its name for mimicking the way Spiderman can scale up and down buildings. As far as fitness goes, it works your core and obliques, and adds in upper body and thigh work to make it a total body exercise.
- Start in a centre plank position on your hands and toes with your body in a straight line.
- Bring your right knee outside and around towards your right elbow, keeping your body in a straight line.
- Return your foot back to the mat and repeat on the opposite side.
- Continue slow and controlled for 1 minute.
Wall Sit
This exercise is harder than it looks and can be made even more challenging by extending your arms out in front. Strengthen your glutes [9], thighs, hamstrings, hips and core anywhere you can find space on your wall.
- Start in a standing position up against a wall.
- Walk your feet out as you slide down into a sitting position, as low as you feel comfortable.
- Keep your back up against the wall and hold for 60 seconds.
Walking Push-Up
As if regular push-ups [10] weren't hard enough, take them to the next level by adding in some additional upper body movement to tone your shoulders, chest, triceps and core.
- Start in a push-up position on your hands and knees or your hands and toes.
- Place your right hand outside the mat and complete a push-up before returning back to centre.
- Repeat on the opposite side.
- Continue slow and controlled, alternating sides for 60 seconds.
Warrior 1
Yoga poses [11] not only tone and strengthen your body, but they also improve your balance, flexibility and circulation. This pose is no exception helping to lengthen your hips, thighs, and shoulders in the process.
- Start in the standing position and step forward with your right foot into a deep lunge.
- Raise your arms to the ceiling, keep your shoulders back and your stomach tight, and continue to look straight ahead or up at your hands.
- Hold for 30-45 seconds and switch sides.
Single Leg Circles
Leg circles can be completed down on the mat or in the standing position. They help to tone your thighs [12] and all the muscles in the your upper leg, while putting minimal strain on your hips, knees, ankles and feet.
- Start on your back with your right leg extended up towards the ceiling and your toes pointed.
- Moving just from your hip joint, begin to make a circle as wide as you feel comfortable, being careful not to swing your body.
- Repeat 5 circles and then switch directions.
- Complete on your opposite side.
High-Low Plank
Tone your triceps and core [13] with this awesome plank variation. Beginners can start on your knees and build up to being on your toes.
- Start in the high plank position on your hands and toes with your body in a straight line.
- Lower yourself down to your elbows and then back up to your hands with control.
- Continue for 45 seconds.