Free Workout

   
   

Free Home Pilates Workout

   

A calm, elegant routine that tightens your core, lifts your glutes, and restores posture — in ten focused minutes.

 
   

    Shop the Easy Body System ·     Jump to the Free Workout Video  

   

Easy Body System brings studio-grade Pilates mechanics into an elegant, compact board you can use anywhere. This free program is designed for women who want visible results without the gym grind: low impact, high control, and addictively smooth.

 

Use this page as your go-to: save it, share it, and repeat the flow 3–5 days per week. If you’re new to Pilates, move slowly, breathe naturally, and stop any motion that doesn’t feel right for your body.

       
   

Why this workout works

   

Pilates rewards precision, control, and alignment. The Easy Body System board mimics reformer mechanics with smooth tension and guided glide paths, so every inch of movement engages stabilizers while protecting your joints. Expect:

   
         
  • Deep core activation for a tighter waist and better balance
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  • Glute lift & hip stability for shape and support
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  • Postural strength that looks (and feels) elegant
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  • Low-impact intensity that you can repeat consistently
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It’s strength without chaos — quiet power you’ll actually stick with.

 
   
   

The 10-Minute Easy Body Flow

   

Move slowly. Keep your ribs knit, pelvis neutral, and shoulders relaxed. Breathe: inhale to prepare, exhale on effort.

       
     

1) Gliding Core Pulls — 2 minutes

     

Targets: deep abs (transverse), pelvic floor, hip flexor control

     
           
  1. Anchor bands to the board. Lie supine with knees bent, feet on the floor, light band tension in hands.
    2.        
  2. Exhale and glide hands toward hips, gently imprinting ribs down. Pause. Inhale to return.
    3.        
  3. Keep neck long; think “corset wrap” rather than crunch.
    4.      
     

Cues: low ribs heavy · chin slightly tucked · slow 3-1-3 tempo.

   
       
     

2) Standing Leg Extensions — 2 minutes

     

Targets: glute max/med, hamstrings, balance

     
           
  1. Stand tall, light hold on bands for balance. Soften standing knee.
    2.        
  2. Extend working leg straight back against tension; squeeze glute at end range.
    3.        
  3. Return with control; switch legs at 60 seconds.
    4.      
     

Cues: hips square · ribs stacked over pelvis · don’t arch low back.

   
       
     

3) Side Glides — 2 minutes

     

Targets: obliques, lateral hip, adductors

     
           
  1. Kneel or stand sideways with inside knee/foot on the glide. Spine tall, core braced.
    2.        
  2. Glide the leg out; exhale to draw in, lifting through the side waist.
    3.        
  3. Switch sides at 60 seconds.
    4.      
     

Cues: crown tall · shoulders quiet · pelvis level.

   
       
     

4) Reverse Core Press — 2 minutes

     

Targets: deep abs, chest/serratus, shoulder stability

     
           
  1. Kneel facing anchor, hands in bands, elbows slightly forward of ribs.
    2.        
  2. Exhale and press forward, knitting ribs in; inhale to resist back.
    3.        
  3. Neck long; think “wrap the ribs” instead of push-up power.
    4.      
     

Cues: ribs knit · shoulders down-and-wide · slow control.

   
       
     

5) Cool-Down Stretch — 2 minutes

     

Targets: hamstrings, thoracic extension, breath

     
           
  1. Seated on the board, reach long through heels; inhale to lengthen spine.
    2.        
  2. Exhale, fold gently from hips; hold 20–30 seconds, breathe calmly.
    3.      
     

Cues: softness in jaw · heavy shoulders · smooth exhales.

   
 
   
   

Follow-along video

   

Prefer to watch and move? Use the guided 10-minute sequence below. No sign-ups, no downloads.

       
         
 
   
   

Form cues & breathing

   
         
  • Pelvis neutral: avoid tucking or arching; think “zip up” through low abs.
    •      
  • Ribs knit: soften front ribs to keep spine long and stable.
    •      
  • Shoulders wide: keep traps soft; feel length through fingertips.
    •      
  • Breathing: inhale to prepare; exhale on effort to deepen core.
    •    
   

If you experience pain, stop and modify. Consult a professional if you have injuries, are pregnant, or have health concerns.

 
   
   

Weekly plan & progressions

   

Beginner (Weeks 1–2): Do the 10-minute flow 3 days/week. Focus on slow tempo and breath.

   

Intermediate (Weeks 3–4): 4–5 days/week. Add one extra set to Exercises 1–4 (extend each to ~2:30).

   

Progressions: increase band tension slightly; add 5–10 second end-range holds; maintain elegance over intensity.

   

Upgrade or replace bands & accessories →

 
   
   

Benefits you’ll feel

   
     
Core definition
Deep engagement without crunches
     
Glute lift
Round, lifted shape with joint-friendly work
     
Posture & poise
Stand taller; move with ease
     
Calm energy
Clarity that carries into your day
   
 
       
   

FAQ

   
      Is this beginner-friendly?      

Yes. The routine is low-impact and teaches control first. Start with lighter tension and smaller ranges.

   
   
      How often should I do it?      

3–5 times per week. Consistency matters more than intensity. You can layer it after walks or light cardio.

   
   
      Will it bulk my legs?      

No. This is controlled, low-load work that favors long, lean muscle development and joint-friendly strength.

   
   
      Do I need anything besides the board?      

Grip socks or a mat can help with stability, but the board provides the resistance and glide you need.

   
   
      What if I have tight hips or a sensitive back?      

Shorten your range and slow your tempo. Keep ribs knit and pelvis neutral. If symptoms persist, consult a professional before continuing.

   
 
   
   

Keep learning: