Unable to hit the gym? Try Pilates on-demand

  • 3 Minutes Read
Joanna Kriehn
Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Looking for a way to shake up your home workouts? How about Pilates?
Many people associate Pilates with intimidating equipment and a boutique price tag. Yet with Pilates on-demand, you can reap many health benefits of a traditional equipment-based Pilates class with nothing more than a sticky mat. Here's what you need to know to start incorporating mat-style Pilates into your home workout routine.

Pilates on-demand

What is Pilates on-demand, and how is mat-based Pilates different from equipment-based Pilates?

Pilates is a low-impact exercise regime that focuses on lengthening the spine and strengthening the core. Typical mat or equipment-based exercises are based on the moves developed by Joseph Pilates. When doing mat-based Pilates, you use your body to create resistance. Whereas, a reformer or tower Pilates class utilizes pulleys and springs on the equipment to create resistance. While Joseph Pilates may have created the moves in the method, you will ultimately bring them to life.

"Mat classes are a great place for beginners to start," says Doctor of Physical Therapy and Nationally Certified Pilates Instructor Amy DiRuzzo. "You can learn the basics of Pilates movements anywhere or anytime. You may practice these total-body workouts on their own or supplement cardio exercise to feel energized, connected, and strong," she explains.

Health benefits of Pilates

Pilates is known for core strengthening. Here are some other benefits that you can expect from consistent Pilates workouts:

What's the difference between yoga and Pilates?

While you can find both types of workouts online, yoga and Pilates are different. Originating in the dance community, Pilates is a methodology of movement with an emphasis on strengthening your core muscles. One fundamental goal of Pilates is to transform how your body moves throughout your day as well as during a Pilates workout. Better posture while sitting at the computer or driving a car can come from regular Pilates practice and the resulting body awareness it brings.

All Pilates exercises work the body uniformly, meaning that even when you think you are doing an exercise mainly for the abdominals, you are also recruiting every muscle in your body to help with the task. Many people turn to Pilates for injury prevention or after an injury as the workouts help correct muscular imbalances. If you are trying to lose weight, Pilates is a great addition to other aerobic activities such as bike riding or walking. Generally, an intermediate Pilates workout burns about 20% more calories than a Hatha yoga workout.

Among the health benefits of Pilates is increased energy; however if you are looking for a way to decompress and center yourself, you may want to check out yoga. Originating as a way to prepare the body for meditation, yoga helps build strength and flexibility with an emphasis on the mind-body connection. Just like Pilates, yoga is considered a low-impact form of exercise. To find out more about the mental and physical benefits of yoga plus some online yoga resources, check out: MyNetDiary/yoga.

Tweaking your Pilates workouts to enhance weight loss

Here are some key points to remember if you are trying to lose weight and want to do Pilates.

Video resources for Pilates on-demand

Ready to reap some of the health benefits of Pilates?

Workout with Amy DiRuzzo Pilates on-demand

Arms & Abs with Weights If you are trying to lose weight, this is a great 33-minute intermediate workout.

Full Body Flow My personal favorite! This intermediate 30-minute workout targets the abs, glutes, and upper back.

Pilates Sculpt Standing Workout If you are short on time, this 14-minute standing workout is for you! These standing exercises engage the large lower body muscles while strengthening the upper body using 3 to 5 pound weights.

Pilates Sculpt with Loop Band This condensed workout focuses on strengthening the abs, glutes, and shoulders using a resistance band.

Intermediate Mat Pilates Ready for a longer workout? This video targets the core, upper back, and hips.

Other videos on-demand

Pop Pilates for Beginners - Total Body Workout Recommended for someone who wants to check out Pilates for the first time or for someone who has not practiced for a while.

Good Morning Pilates Routine A 10-minute standing pilates and stretching routine with no equipment needed, from "The Girl with the Pilates Mat."

10-minute Standing Pilates and Abs Workout -10-minute standing pilates and no equipment needed, from "The Girl with the Pilates Mat."


Your Ultimate Pilates Body Challenge, by Brooke Siles
Pilates for Beginners: Core Pilates Exercises & Easy Sequences to Practice at Home, by Katherine Corp and Kimberly Corp


New Body Pilates- Beginner
The Secret to Flat Abs

Tracking your Pilates workout using MyNetDiary

Track the minutes of your Pilates workout by tapping on Exercise from your dashboard. Next, search for Pilates, and you'll see three different levels: beginner, intermediate, and advanced. Select the appropriate level and number of active minutes in your workout.

Check out this post for additional tips and tricks for logging exercise in MyNetDiary.

When to move beyond online classes

While Pilates on-demand is convenient and affordable, you'll want to find professional instruction to take your workout to the next level. Look for a certified Pilates instructor with a background in physical therapy. Ideally, you want to find an instructor with a trained eye, willing to closely watch you complete the exercises. A professional Pilates instructor will notice when one part of your body overcompensates, while another part is falling behind. This type of attention to detail is best accomplished in a small class or private Pilates session. It may take some time to find the right studio and best instructor to suit your unique fitness goals. Ultimately, finding the right instructor will help you stay accountable and reach your fitness goals faster.

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Exercise->Injury Recovery Exercise->Pilates / Yoga / Core
Jul 20, 2020

Start Your Free
Food Diary Today

Sign up Devices