Whether you’re away on vacation or for work, your workouts should suffer even if you don’t have access to a gym. Recently, when traveling, I’ve found myself looking for a Pilates workout that requires absolutely no equipment, so I can work out for 20 minutes in my hotel room. Read on to find my favorite workout from Laura Wilson, celebrity trainer and founder Normal Pilates (Opens in a new tab).
“Even doing the shortest of exercises on a regular basis can still be effective, and will help you stay mentally and physically strong during the holiday season,” Wilson said. “From the airport to the hotel to your family or friends’ home, incorporating 20 minutes of movement will help you ring in the new year feeling healthy and your best self!”
Her workout below includes just five different exercises, but on repeat, they work hard.
Looking for more Pilates-inspired workouts? Check out these 8 Pilates exercises target your core for maximum burnin addition to this 30-Minute Pilates Workout with over 4 million views. You can also read more about whether Pilates for weight loss works here.
What is a Pilates exercise without equipment?
Wilson shared a no-equipment Pilates workout with Tom’s guide:
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leg taps
- Start on your backFlat spine with legs in tabletop position (90 degrees bent at hips and knees)
- inhale: Keeping your knee bent at a 90-degree angle, lower one foot toward the mat
- Exhale: Using your abdominal muscles, pull the leg back to the table top
- Repeat 10 reps on each side. Then do another set of 10, lower both legs together. To increase the challenge, perform the same sequence with straight legs
- Remember to keep your back flat. Only go lower in the range of motion where your spine remains flat
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Lateral bend with leg raise
- Start by lying on your side, supported on your lower elbow. The legs are together and stacked. The upper arm is bent with your hand resting on the mat
- inhale: Bring
- Exhale: Keep your legs connected and lift them off the mat. Think of squeezing the hip all the way up to the rib cage
- inhale: Slowly lower your legs until you reach the mat
- Repeat 10-20 reps on each side
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Side plank with hip raise
- Start with a side plank on the hand or elbow. The legs may be staggered or stacked (more advanced). Put a water bottle in the upper handle and reach it to the ceiling
- inhale: Bring
- Exhale: Slowly lower the arm so that it is parallel to the ground
- inhale: Reach with your arm back up, maintaining a side plank
- Make sure to keep the shoulders square in front. Do not let your torso rotate while lowering the arm. Control arm movement in both directions
- Repeat 10-15 reps on each side. 2-3 sets.
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Crunches with lower lift
- Lie on your back with your hands behind your headFeet flat on the mat, hips distance apart
- hook up a bit To bring your shoulder blades off the floor, draw your core in toward your spine and keep your lower back flat on the floor
- Lift your legs upright and slowly with less control at an angle of 45 degrees Then raise them to the starting position.
- Repeat 10-15 reps for 2-3 sets
Lateral body wrap (oblique V)
- Lie on your side with your lower arm extended, top hand on groin, and legs together (Modification: Use your lower forearm to support yourself and your upper hand on the floor for more stability)
- inhale: Simultaneously set up and lift both legs and torso off the mat
- Exhale: Rotate your pelvis back, reaching your top hand toward your toes to create a V shape.
- inhale: Stop a little later at the top
- Exhale: Round your lower back and rotate your ribcage as you lower yourself to the starting position.
- Repeat 5-10 reps before switching sides
- Repeat 5-10 reps on the other side. Do 2-3 sets in total.
I Just Tried a Simple No-Equipment Pilates Workout While Traveling – Here’s What Happened
I don’t know about you, but I get antsy when I’m traveling—sitting for hours on end makes me feel a little anxious, not to mention a little stiff. I suffer from sciatica and often find that spending too much time in a sitting position will exacerbate my lower back pain. With that in mind, I opted to run briskly (I always carry a sports bra and running shoes when I travel and was “that” girl on henpecked/weekends away with friends), then do pilates.
I’m a huge Pilates fan—I once went on a week-long Pilates retreat in Thailand, and I love how Pilates really sculpts my core. This exercise is wonderfully simple yet deceptively difficult. It’s a slow burner, and really works the oblique muscles, as well as the deep core and the visible six-pack external muscles along the front of the body.
I was able to complete the workout in less than 10 minutes and really felt like I was hitting my stomach hard. It’s also adaptable – Wilson offers adjustments to make your workout easier and more challenging. It’s important to remember to keep your lower back pressed into the floor throughout the exercise to avoid putting too much pressure on your spine, plus if you’re completely new to Pilates, feel free to take breaks between exercises.
This was a good workout and I definitely felt it in my core by the end of the workout. It also proves that you don’t need a lot of time — or any equipment — to blast your heart out on the go.
Looking for more travel workout inspiration? Here are two Full body exercises you can do anywherePlus Chris Hemsworth Bodyweight Workout 200 reps.
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