8 Do-Anywhere Pilates Moves

We’ve gathered an array of moves that are not only engaging and effective, but they also can be completed anywhere on the go.

Ellie Houston | March 06, 2017

Scheduling can get out of control for anyone. We’ve gathered an array of moves that are not only engaging and effective, but they also can be completed anywhere on the go. Whether you’re on your lunch break, watching your favorite Netflix show or running errands, this quick toning workout from Ellie Houston, director of fitness at Pilates ProWorks, will have you seeing results in no time.

Bridge Carousel

Lie on your back with your knees bent and feet on the floor hip-distance apart. Extend your right leg toward the ceiling and lift your hips into a single-leg bridge. Holding this position, lower your right leg toward the floor, bend your right knee into your chest and extend your right leg back up toward the ceiling. Continue moving your right leg in this circular motion without coming out of your bridge.

Muscles targeted: back extensors, glutes, hamstrings, obliques 

10 reps per side, 3 sets

Wheelbarrow Plank

Begin in plank with your arms extended at a 30-degree angle in front of your body. Tuck your tailbone and maintain a hollow front body. Without lowering your hips, bend your right knee until it taps the floor, then lift back into full plank — squeezing your right obliques for stability. Repeat on the left.

Muscles targeted: quads, shoulders, triceps, abs 

15 reps per side, 3 sets

Swan Rocking

Begin on your stomach with your abs pulled in, arms extended in front of you and palms on the floor. Broaden through the collarbone and keep your shoulders down. With control, slide your arms forward, rocking forward onto your chest while lifting your legs as high as you can behind you. Rock back.

Muscles targeted: glutes, abs, back extensors 

20 reps, 3 sets

Pilates Scissors

Lie on your back and lift your legs straight up until they hover above your hips. Make sure not to roll back onto your neck or cervical spine. Support your lower back with your hands, and slowly scissor your legs apart to your degree of flexibility while keeping your hips even. Switch legs.

Muscles targeted: abs, lats, triceps, glutes 

20 reps, 3 sets

Standing Crossover

Begin in a standing position. Reach your arms forward as you extend your right leg behind you, bringing your torso to a horizontal alignment. Draw an arc with your right leg, tap the floor behind you at a diagonal on your right, then on your left.

Muscles targeted: back extensors, glutes, abs 

15 reps per side, 3 sets 

Side-Plank Clamshell

Begin in a modified side plank. Keeping your toes together, open your knees and extend your top leg in line with your hip. Finish with small leg circles.

Muscles targeted: shoulders, obliques, glutes 

20 reps each side + 10 leg circles, 3 sets

Wall Walk-Up

Begin in the plank position and face a sturdy wall. Keeping a hollow front body with your tailbone tucked, walk one hand at a time up onto the wall, then back down to the floor.

Muscles targeted: shoulders, back, triceps, abs

8 reps each side, 3 sets

Hip Circle

Begin in the teaser position with your legs lifted to 45 degrees and your arms extended behind your body with your palms on the floor. Keeping your chest open and shoulders down, trace two halves of a circle in the air with your toes.

Muscles targeted: abs, back extensors, quads, lats

10 reps each side, 3 set.

About the Author

Ellie Houston

In 2010, Ellie Houston attended the National Personal Training Institute in San Francisco, earning personal training, nutritional consultant and Pilates certifications. Shortly afterward, she decided to focus solely on fitness and began teaching at Pilates ProWorks in 2011. She immediately loved the Pilates Pro Method and how it focuses on form, precision and body awareness. Houston was also drawn to how Pilates ProWorks offers genuinely challenging workouts that are low impact and maintain an element of fluidity. 

About Pilates ProWorks

 Pilates ProWorks is a fitness concept centered on Pilates — with a modern, innovative twist —that tones and strengthens your body, mind and spirit. Using a combination of custom machinery and a wide range of upbeat classes that fuse Pilates with everything from barre to yoga to boxing, participants achieve healthy results without the pain or harm of high-impact workouts. Pilates ProWorks was founded in San Francisco in 2010 by husband-and-wife team Oscar Sanin and Taylor Carter. Their vision was to create a dynamic, high-quality experience for clients to keep them having fun and coming back for more. Since then, Pilates ProWorks has grown to include 14 beautiful state-of-the-art studios in the United States and South America with plans for further expansion into key metropolitan areas.