10 Minute Full-Body Workout: Strengthen and Lengthen with Pilates

Get ready for a quick and effective full-body workout with this Reformer Pilates routine. Take 10 minutes to hop on your Pilates reformer to strengthen and lengthen every muscle in your body.

The Benefits of a 10-Minute Full-Body Pilates Workout

A 10-minute full-body Pilates workout can provide numerous benefits for your fitness and well-being. Despite its short duration, this workout can help you build strength, improve your flexibility, and even enhance your posture. By engaging multiple muscle groups simultaneously, Pilates helps to develop strong muscles while improving stability, flexibility, and mobility (endless benefits all in one workout). 

In addition to physical benefits, Pilates can also have a positive impact on your mental health. The focused movements and controlled breathing involved in Pilates can help reduce stress, increase mindfulness, and improve your overall mood. This makes it a great workout option for those looking to not only strengthen their bodies but also find a sense of calm and relaxation.

Another advantage of a 10-minute full-body Pilates workout is its accessibility. With a Pilates reformer designed for in-home use, you can easily perform these exercises from the comfort of your own home. This convenience allows you to fit in a quick and effective workout whenever it suits your schedule, making it ideal for busy Pilates lovers with limited time.

Overall, a 10-minute full-body Pilates workout offers a wide range of benefits, from physical strength and flexibility to mental well-being. Incorporating this quick Pilates workout into your week can help you achieve a stronger, taller, and happier version of yourself--let's go!

Equipment Needed: Your Home Pilates Reformer

To complete this 10-minute full-body Pilates workout, you will need a home Pilates machine (Pilates reformer). This versatile piece of equipment allows you to perform a variety of exercises that target different muscle groups and provide spring resistance for a more challenging workout.

When choosing a home Pilates reformer, look for a studio-grade reformer that can effortlessly adjust to your body, has a comfortable carriage, and the added bonus of upright storage to claim back your valuable floor space at home (hello, multipurpose rooms). Studio-grade reformers should sit 14 inches off of the ground, be engineered with durable materials, have a smooth gliding carriage, adjustable springs for varying resistance levels, and secure straps or handles for stability during exercises. For a reformer that checks all of these boxes (and so much more), explore the Flexia Smart Reformer on our site or schedule a demo with us here. 

If you don't have a home Pilates reformer, don't worry! There are alternative exercises and modifications that can be done using common household items or even just your body weight (we periodically share mat exercises with our email list, subscribe so you don’t miss it). 

Before starting the workout, make sure your home Pilates reformer's adjustability settings are locked in to your specifications (this "Find Your Fit" video from us might help). Clear any obstacles or distractions from around the reformer to create a focused and uninterrupted workout environment.

Warm-Up: Mobilizing Your Joints

Before diving into your full-body Pilates workout, it's important to warm up your body and mobilize your joints to prepare them for the upcoming exercises. A proper warm-up helps increase blood flow to your muscles, improves flexibility, and reduces the risk of injury.

Start by performing some gentle stretches and movements to loosen up your major joints, such as your neck, shoulders, wrists, hips, and ankles. We love roll downs for this: place your feet hip-width distance apart and stand up tall. Tuck your chin and slowly roll forward, vertebra by vertebra until you reach your lowest point, take two deep breaths. Vertebra by vertebra, roll back up, ending with a tall spine and looking forward. Repeat 3-4 times, stopping to sway or pedal your feel at the bottom of the roll down, if it feels good. 

If you experience any pain or discomfort, modify the movements or consult with a fitness professional or healthcare provider.

Pilates Workout: 10 Moves in 10 Minutes

Now it's time for your 10-minute full-body Pilates workout. This sequence consists of 10 moves that target different muscle groups and provide a comprehensive workout for your entire body. Perform each move with control and precision, focusing on engaging the correct muscles and maintaining proper form throughout.

We offer Flexia Reformer spring recommendations below, for a spring conversion table tap here. Keep a timer close, each exercise will last for 60 seconds:

1. Side Plank with Clam - We recommend a blue and orange spring, this will be your spring recommendation for the next five exercises. Lie down on your side on the carriage, with your upper body propped up, placing your forearm against the shoulder blocks. Bend at your knees. On your inhale, press your hips up into a side plank while keeping your feet and knees touching each other and your hips, ribs and shoulders are stacked. On the exhale, open up your top knee as you lift your hips to a clamshell position, inhale to lower down. Repeat for 30 seconds. Remember to keep your shoulders away from your ears, pressing into your forearm as you lift. 

Switch sides and repeat for another 30 seconds.

2. Articulated Bridges - No spring change. Lie down in a supine position (on your back) on the carriage. Place the arches of your feet on the footbar and reach your arms long by your sides (make sure that your headrest is down). Roll the shoulders back, press your palms into the carriage and inhale to prepare. 

Exhale for a pelvic tilt, tucking your tailbone between your inner thighs as you roll your spine all the way up, finding length from your shoulders to your knees. Inhale at the top and exhale to lower your upper back, middle back, and finally lower back. Inhale. 

Repeat for 60 seconds.

3. Single Leg Stretch with Tricep Extension - No spring change. Lie down in a supine position with your legs in tabletop and grab one short loop in each hand. 

Rest your elbows on the carriage beside you, with your wrists directly over your elbows, forming a 90-degree angle. Inhale through your nose and on the exhale, lengthen the right leg as you stretch both arms long (add a chest curl if you’re feeling spicy!), inhale back to the starting position, then exhale and lengthen the left leg as you stretch both arms long. 

Repeat for 60 seconds.

4. Single Leg Stretch with Tricep Taps Variation - No spring change. Keep the same body positioning as before: Lie down in a supine position with your legs in tabletop and grab one short loop in each hand, rest your elbows on the carriage beside you, with your wrists directly over your elbows, forming a 90-degree angle, inhale. On the exhale, lengthen your right leg, engage your core, and lift both arms straight up to the sky, inhale return to the starting position, then exhale and lengthen the left leg, engage your core, as you stretch both arms up to the sky.  

   Repeat for 60 seconds. The goal is to keep the carriage still and maintain consistent tension in the straps.

5. Double Leg Stretch - No spring change. Lie down in a supine position with your legs in tabletop and grab one short loop in each hand. Inhale, reach your arms straight up to the sky. 

   Exhale as you curl your head up to engage your core, reaching those arms even higher as you extend both legs, inhale, exhale to pull the knees in towards your chest and circle your arms to the side to tap your ankles (or side of your leg), inhale to return to tabletop with arms reaching to the sky. 

   Repeat for 60 seconds

6. Row to Squat (Side One) - We recommend one orange spring. Place your sitting box to the right of the Pilates reformer in a shortbox position (make sure to place a sticky mat underneath so the box doesn’t slide), perpendicular position to the spring bar. Stand on the ground about 6 inches from the top of the box, facing the back of the Pilates reformer. Grab the long loop of the strap closest to you with your left hand. 

   With feet firmly planted in parallel, hip-width apart, exhale to send your hips back to the box (extra points if you can tap it) as you pull your left elbow in for a row. Inhale return. 

   Repeat for 60 seconds on this side. Remember, you can always migrate to the short loop if you’d like more resistance.

7. Hamstring Curl (Side One) - No spring change. Turn and face your box (you may want to push your box forward to provide more resistance). Grab the long loop with your right hand, place your left hand onto the box for stability. 

   Step your right foot into the long loop and pivot to face your heel directly up to the sky (this will look like a donkey kick). Place both hands on the box for stability, make sure both hips are square and there’s tension in the rope, inhale to softly bend your left knee, exhale to curl the right hamstring, bringing your heel to the glute. Take your time to maintain your balance and keep your shoulders down and relaxed. 

   Repeat for 60 seconds on this side. If you find it tricky to curl your heel to your glute, a simple isometric hold in this position, with tension in your ropes, will still fire up those hamstrings.

8. Row to Squat (Side Two) - Repeat Move 6 on the opposite side of the reformer for 60 seconds.  
   
   
9. Hamstring Curl (Side Two) - Repeat Move 7 on the opposite side of the reformer for 60 seconds. 
   
   
10. Leg Circles - We recommend two blue springs. We all know the drill here! Lie down in a supine position on the carriage. Grab your straps and step your feet into the long loops, one foot at a time. Reach your legs to the sky, inhale, then exhale into down circles. Repeat for 30 seconds in this direction, then switch to up circles for 30 seconds. 

Perform these 10 moves in sequence, aiming to complete each one with proper form and control. Remember to breathe deeply throughout each exercise and listen to your body. 

By the end of the 10 minutes, you should feel a sense of accomplishment and a noticeable improvement in your strength and flexibility. However, if you're new to Pilates or have any pre-existing medical conditions, it's important to consult with a healthcare professional or certified Pilates instructor before attempting this workout to ensure it is safe and suitable for your individual needs.

Want to tap into the full 30-minute Pilates class of this workout? Hop in for a free Pilates class on our YouTube channel:

Cool Down: Stretching and Relaxation

After completing your 10 minute full-body Pilates reformer workout, it's essential to cool down your body and allow it to gradually return to a resting state. This cooldown phase helps prevent muscle soreness, promotes flexibility, and allows for relaxation and recovery.

Perform a series of gentle stretches that target the major muscle groups worked during the workout. Focus on lengthening and releasing any tension in your muscles while breathing deeply and maintaining a calm and relaxed state of mind.

Some effective cool-down stretches for a full-body Pilates workout include figure-4 piriformis stretches, standing roll down hamstring stretches, standing lunge hip flexor stretches, chest and shoulder stretches, and spinal twists. Hold each stretch for about 30 seconds and remember to avoid any bouncing or jerking movements that could cause injury.

Ready to bring your Smart Reformer home? Learn more about our Pilates smart metrics here and tap here to shop. 

For more questions about our Smart Reformer or reformer classes at home, visit our Knowledge Base (our searchable FAQ), book a demo with us, or send an email to hello@flexiapilates.com