Try These Mat Pilates Moves If You Miss Your Studio’s Reformer

Strengthen the entire abdominal area with this active exercise, all while getting a hit of circulation and elongating the whole body, too, Speir says.

• Hug your knees to chest as you curl your head and chest upward.
• Hold on to one shin while extending the other leg out.
• Switch legs while holding on to the opposite shin — don't lower your upper body.
• Repeat for 10 sets.

According to Speir, this exercise gets a much-needed extension into the spine (especially for those who spend so much time rounded forward!) by letting your body stretch in the opposite direction.

• Lie on your stomach with your hands flat on the mat under your armpits.
• Press your arms down and lengthen the spine up, lifting the upper body off the ground until your elbows are bent at a 90-degree angle.
• Lengthen the spine to lower your body back down.
• Repeat five times.

This move challenges the smaller stabilizing muscles of your body to work in unison with the core and postural muscles, Speir says.

• Start on your hands and knees.
• Extend one arm out by your ear and the opposite leg straight out behind you.
• Lower down that same arm and leg down to the starting position.
• Repeat on the other side.
• Continue for 10 sets.

By strengthening your outer hips and glutes with this move, you're providing more support to your hips and lower back, Speir says.

• Lie on your side with your head resting in your hand. Stack your legs in a 90-degree bend.
• Raise your top knee to open the thighs like butterfly wings — your heels should be touching as you maintain the bend in your legs.
• Open and close the top knee while only using your leg muscles to drive the movement — keep the hips still.
• Repeat 20 times.

By gently twisting, the lower back can release tension and relax, Speir says.

• Lie on your back and bend one knee in toward your chest.
• Use the opposite arm to cross the bent leg over your body.
• Stay in this gentle twist for 20 seconds, then untwist and repeat on the other side.

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