Mat Pilates & At-Home Workouts with Physio Guidance

This "Arms & Abs on Mat" series is designed to be a burner. It combines challenging core work with exercises that tone and strengthen your upper body without any equipment.

The bird-dog exercise is a staple for a reason. It challenges your balance and stability while strengthening your core, back, and glutes. The goal is to keep your torso perfectly still as your arm and leg move.

This side-lying series on the mat is fantastic for targeting the obliques and outer hips. Lifting and lowering the legs with control will build strength and stability around your waist and pelvis.

This is a classic Pilates ab exercise called the "dead bug." It teaches you how to maintain a stable core and lower back while moving your opposite arm and leg, which is fundamental for all other exercises.

This mat exercise targets the glutes and hamstrings. The key is to keep your core engaged and your hips level as you lift and lower your leg, isolating the work in your posterior chain.

This simple-looking movement is a powerful core exercise. By keeping your knees hovering just off the mat, you engage your deep abdominal muscles to stabilize your entire torso.

This teaser variation on the mat is a challenging exercise for the abs and hip flexors. It also tests your balance and control as you reach for your feet.

Movement is my happiness. This is a simple flow I do at home in my pajamas, moving through stretches and exercises that feel good for my body. You don't need a special time or place to move.

Using sliding discs on the mat adds a whole new level of challenge. This sequence combines planks, pikes, and splits, forcing your core to work overtime to control the instability.