Let’s face it, dorm rooms and apartments aren’t known for being spacious. Even if you don’t have access to a gym or have a Pilates membership, you can still workout each morning and get a sweat in. There are plenty of Pilates mat exercises for small spaces that don’t take up a ton of room.
Speaking with certified Pilates instructor and BHSc naturopath Bianca Melas from Alo Moves, Elite Daily got the rundown on a quick Pilates mat routine that won’t have you tripping over your roomies or knocking over your books from your desk. These eight Pilates exercises won’t have you sacrificing a good stretch for space, either. By following along, you’ll have a solid Pilates routine that will keep you energized for everything you have to do that today.
When working with limited space, whether in a dorm or studio apartment, Melas recommends beginning with a glute bridge. “Make sure as you lift one vertebra at a time you squeeze your glutes, engage your lower core, and draw your ribs to hips,” Melas says. Do 10 to 15 reps of this as you exhale to lift and inhale as you lower.
Next, Melas suggests a figure four bridge next in your mat Pilates workout. Just place your right foot over your left knew, and continue with the same bridges as before. Melas says, “This time maintain a flat back as you lift your hips and then tap your glutes back to the mat.” If you keep your hips level and core engaged, she says you should feel it in your obliques and glutes. This should be done for 10 to 15 reps as well, alternating feet up.
Place both feet on the mat for your next exercise that’s perfect for small spaces. Before doing your triceps dip, Melas says to keep your feet “hip width apart” and “hug your elbows in towards one another.” “Try and lift your hips in line with your chest each time feeling an expansion and stretch,” Melas says. You can also add a double pulse if you’re up for an extra burn. Just like the rest, this exercise should be done for about 10 to 15 reps.
As long as you’re able to fit your mat in your dorm or small area of your apartment, you’ll be able to do these donkey kicks that Melas recommends next. Get into a tabletop position with a slight bend in your elbows. While flexing your foot, lift your leg like you’re a donkey kicking. For this exercise, you can also add a double pulse for an added effect and be sure to do 10 to 15 reps with both legs.
Standing exercises are always a good bet for small spaces, and to perform this Standing Scooter exercise, Melas says to “keep your right leg forward and begin to step your left leg out and in.” It’ll feel like you’re riding a scooter as you keep your weight forward and pumping your arms like you’re running. You can also speed up or slow down depending on how much of workout you’d like. This should be done for about 15 to 20 reps on both sides.
Back on your mat, get into a forearm plank position. If you need to, you can also rest your knees on the mat. From here, Melas says to “prepare with an inhale and then dip your right hip down towards your mat.” Exhale as you move back to center and do this for about 10 to 15 reps before moving to the other side.
For your “final burn” in your dorm room or small space Pilates workout, Melas says to do some oblique dips with knee pulls for 10 reps each. From your forearm plank, as you dip on one side, you’ll bring your opposite leg up for a mountain climber. “As you draw your knee in, try and reach it towards your outer elbow or shoulder,” Melas says. This move can also be done on your knees if that’s where you’re most comfortable.