6 Easy Pilates Exercises You Can Do Without Standing Up

When you’re feeling low on energy, moving your body can still be beneficial, even if a full workout seems overwhelming. Pilates instructor Chloe de Winter understands this feeling well and has developed a series of “lazy girl” Pilates exercises that can be done while lying down.

These six floor-based Pilates moves focus on strengthening the glutes, hamstrings, and core muscles. Regular practice can lead to improved back strength, posture, walking and running gait, and reduced risk of injuries.

These exercises can be done without the need to stand up, making them accessible and easy to incorporate into your routine. They are designed to help you feel strong, aligned, and balanced, even on days when you don’t feel like working out.

Here are the six lazy girl Pilates moves recommended by de Winter along with tips to enhance their effectiveness. Aim to perform each exercise for 30 seconds and complete three rounds to get those endorphins flowing.

1. Glute Bridges

“For gluteal and hamstring strength, focus on keeping your tailbone tucked under, grounding through the heels, and squeezing the glutes,” advises de Winter.

• Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
• Engage your core, ensuring your knees are aligned with your ankles.
• Raise your hips toward the ceiling while engaging your core and glutes.
• Return to the starting position and repeat.

2. Tabletop Curl

This exercise targets core and abdominal strength, with a focus on maintaining a neutral spine and bringing the chest towards the thighs.

• Lie on your back.
• Position your legs in a tabletop stance with thighs perpendicular to the floor and knees at 90 degrees.
• Slightly support your neck with your hands behind your head and curl upward using your abdominal muscles.
• Return to the initial position and repeat.

3. Juicy Circles

This move benefits the knee joints and emphasizes hip joint movement and muscle engagement.

• Lie on your side with your bottom arm supporting your head and the top arm on your hip.
• Bend your legs as if sitting in a chair with knees at a 90-degree angle and thighs perpendicular to your torso.
• Rotate your top leg in circular motions, focusing on engaging the glutes and outer hip muscles.
• Switch sides and repeat the exercise on the other side.

4. Bridge Marches

This exercise challenges the glutes and enhances pelvic stability and lower back strength.

• Begin in the glute bridge position and lift your hips upward.
• With controlled core movements, raise one foot off the ground.
• Lower the foot back down and repeat on the other side.

5. Single-Leg Bridges

This exercise further targets the glutes and hamstrings while focusing on maintaining level hips and pelvis alignment.

• Lie on your back with knees bent and feet flat on the floor.
• Engage your core and lift your hips while extending one leg upward.
• Return to the starting position and repeat on the opposite side.

6. Figure Four Stretch

Finish your routine with a figure-four stretch to improve hip flexibility and release tension.

• Lie on your back with engaged core muscles.
• Cross your right ankle over your left thigh to create a figure-four shape.
• Hug your legs towards your chest by clasping your hands around your left hamstring or shin.
• Hold the stretch for a minute and repeat on the other side.