The 8 best Pilates exercises for at home (Update 2025)

Pilates is more than just a workout - it's a path to a stronger, more flexible and more aware body. But getting to the studio isn't always easy, especially with a busy schedule in Zurich. The good news: you don't need expensive equipment or a lot of space to experience the transformative power of Pilates. With the right Pilates exercises for at home you can turn your mat into your personal studio, train your body effectively and create mental balance.

This comprehensive guide is your key to a successful home practice. We focus on the eight most fundamental exercises that form the core of any Pilates routine, from «The Hundred» to «Shoulder Bridge». You'll not only get detailed step-by-step instructions, but also practical variations for every fitness level, whether you're just starting out or want to refine your technique.

We also show you how to combine these exercises into short but highly effective routines of 10 to 30 minutes that can be seamlessly integrated into your daily routine. Safety is paramount, which is why we give you specific tips to avoid injury and ensure correct execution. Pilates is an excellent way to strengthen your posture. In addition to the exercises presented here, there are also other effective and simple Improve posture exercises, that you can also integrate into your everyday life.

Whether you are a working person looking for a balance, a mother wanting to get fit again after pregnancy or an athlete wanting to strengthen your core muscles: this article will give you everything you need for a successful workout. Let's get started together and roll out the mat.

1. the hundred (The Hundred)

The hundred, or "The Hundred", is not only one of the most well-known Pilates exercises, but an absolute classic for your Pilates training at home. It serves as the perfect Core warm-up, as it stimulates the circulation, strengthens the deep abdominal muscles - the so-called Powerhouse, the heart of every Pilates practice - is intensively activated and a conscious, powerful Pilates breathing encourages. The exercise consists of 100 powerful arm movements, while your Hull and your legs are stabilized, which wakes up the whole body and prepares it for the following exercises. Pilates exercises for at home prepared.

1.1 The 100: The ultimate core warm-up

The basic idea is simple, but the execution requires concentration and Precision (a Pilates principle). The aim is not just to complete 100 strokes, but to control every movement.

1. Starting position (supine position): Lie on your back with your legs either at a 90-degree angle (tabletop) or stretched out at a 45-degree angle to the ceiling. Lift your head and shoulders off the floor to activate your upper abdominal muscles.
2. Arm activation: The arms are stretched out long next to the body and move up and down from the shoulder in small, rapid pumping movements.
3. The 100 breath: At the same time, breathe in a controlled manner: for five pumping movements inhale and five pumping movements exhale. This cycle is repeated ten times, resulting in the eponymous 100 arm strokes leads.

1.2 Practical tips for correct execution

To get the most out of this exercise and avoid injury, note the following points:

• Activate the powerhouse: Pull the belly button firmly towards the spine to protect the lower back and keep it on the mat. Imagine you are putting on a pair of tight jeans and zipping them up - this deep Tension is your Powerhouse.
• Relieve the neck: Keep your gaze directed towards your abdominal wall. The distance between your chin and chest should be about a fist's width. If you have neck tension, you can put your head down in between or place a hand on the back of your head for support.
• Breathing as a motor: The Pilates breathing controls the movement. Breathe deeply into the chest (laterally) to keep the powerhouse activated.
• Relax your shoulders: Actively pull your shoulder blades away from your ears to avoid tension in the shoulder/neck area. Imagine that your shoulders Melt backwards and down on the mat.

Variations for every fitness level

The Hundert can be perfectly adapted to your current level:

• For beginners: Start with your feet up on the mat or with your legs at a 90-degree angle in the table position (Tabletop). If 100 repetitions are too much to start with, start with 50 and increase slowly. A great alternative to start with is also Wall Pilates, where the wall serves as a support. Find out more about the basics in our guide to Pilates beginners or book a Pilates trial lesson in Zurich. 
• For advanced users: To increase the intensity, lower your straight legs further towards the floor without the lower back loses the connection to the mat. A further enhancement is the use of Pilates wrestling or light weights in your hands.

2. the roll-up

The roll-up is a basic Pilates exercise that impressively combines flexibility of the spine and strength of the abdominal muscles. It is a flowing, controlled movement in which you roll your spine up and down from the floor vertebra by vertebra.

This exercise stretches the entire back of the body, especially the back of the thighs and the back, while at the same time intensively challenging the deep abdominal muscles. As one of the central Pilates exercises for at home it trains body awareness and control like no other.

How the roll works

The roll is about precision and flow, not speed. You start lying on your back with your legs straight and arms stretched over your head. From there, bring your arms forward, lift your head and roll slowly and in a controlled manner, vertebra by vertebra, upwards into a seated position in which you bend forward over your outstretched legs. Then roll back to the starting position in the same controlled manner.

Practical tips for correct execution

A proper technique is crucial to get the full benefit of the exercise and protect your back:

• Working vertebra by vertebra: Concentrate on consciously releasing each individual vertebra from the mat and laying it down again. Imagine that your spine is a string of pearls in which you lay down each pearl individually.
• Keep your feet on the ground: Actively press your heels into the mat to prevent your legs from lifting when you roll up.
• Breathing as a guide: Breathe in to prepare for the movement. Breathe out as you slowly roll up and down. Breathing supports the activation of the powerhouse.
• Shoulders remain relaxed: Be careful not to pull your shoulders towards your ears, especially in the upright and bent-forward position.

Variations for every fitness level

The role is demanding, but can be adapted very well to your personal level:

• For beginners: If your abdominal strength is not yet sufficient or the backs of your thighs are shortened, start with your knees bent and your feet up. You can also hold onto your thighs lightly to support yourself as you roll up and down. Another aid is a small cushion under your lower back.
• For advanced users: To increase the challenge, you can hold a Pilates ring or a Theraband between your hands. This requires more stability in the upper body. The conscious connection between mind and movement is central here, a principle that also plays a major role in Somatic Pilates. Find out more about this mindful approach in our article on Somatic Pilates and the fitness revolution.

3. the swan (The Swan)

The swan, in English "The Swan" is a fundamental Backbend in Pilates, which specifically Stretching the spine promotes. As a counter-movement to the many bending postures of our everyday lives (such as sitting at a desk), this exercise opens up the entire front of the body. It strengthens the Back muscles and improves your Posture sustainable. The swan is one of the essential Pilates exercises for at home, to Prevent back pain and cultivate an upright, self-confident posture. The movement comes primarily from the upper back muscles, not the lower back, which is important for the Stability of the spine is crucial.

3.1 How The Swan works

This exercise focuses on controlling the movement of your upper body.

1. Starting position (prone position): Start in a prone position with your forehead resting gently on the mat. Your hands are placed flat next to your shoulders and your elbows are close to your body. The legs are stretched out.
2. Straighten up (inhalation): Inhale and slowly lift your head, chest and upper back off the mat by gently supporting yourself with your hands. Look forward without straining your neck.
3. Lowering (exhalation): With the exhalation you return in a controlled manner Vortex for vortex back to the starting position. Make sure that you perform the movement primarily from the upper back. Back muscles initiate.

3.2 Practical tips for correct execution

Proper technique is crucial to get the full benefit of the exercise and to maximize the lower back to protect:

• Activate the powerhouse: Pull the Belly button firmly to the spine to keep the lower back during the entire movement. This protects your lumbar spine from overloading.
• Keep neck long: Imagine that your neck is the natural extension of your body. Spine. Avoid throwing your head back - mentally balance a book on your head that must not fall off.
• Relax your shoulders: Actively pull the shoulder blades down and back, away from the ears. This creates space and prevents Tensions in the neck area.
• Breathing as a guide: Use the Inhalation, to straighten you up and create length, and the Exhalation, to lower yourself again in a controlled manner.

3.3 Variations for every fitness level

The Swan can be easily adapted to your individual needs and fitness level:

• For beginners (Baby Swan): Only lift your head and chest slightly and keep your forearms on the floor. Concentrate fully on keeping the movement from the upper back without exerting much pressure on the hands.
• For advanced (Swan Dive Prep): To increase the intensity, fully extend your arms as you raise your upper body. Make sure that your hips remain firmly on the mat and that the Abdominal tension does not diminish.

4. the scissors (Scissors): Intensive core training for your core stability

The scissors, in English "Scissors" is a classic Pilates exercise, which specifically targets the deep Abdominal muscles, especially the lower abdominal muscles. At the same time, it promotes Elongation and flexibility of the Backs of the thighs (hamstrings) and improves the Stability of the pelvis. This dynamic exercise demands control and precision and is an integral part of many Pilates exercises for at home, as it can be performed without any accessories and is highly effective. As with many exercises in matwork training, the constant Abdominal tension the key.

4.1 How the scissors work

The scissor is a rhythmic, scissor-like movement that is controlled from the powerhouse.

1. Starting position (supine position): Lie on your back and lift your head and shoulders slightly off the floor. Your legs are stretched towards the ceiling and your hands are slightly supporting your upper leg.
2. The scissor movement: Pull one leg towards your upper body in a controlled manner (stretching the hamstrings) while simultaneously lowering the other leg towards the mat.
3. Rhythmic change: Continue this scissor-like movement rhythmically and alternately. The upper body remains slightly raised to keep the abdominal muscles under constant tension.

4.2 Practical tips for correct execution

To maximize the effectiveness of the scissors and ensure a correct posture, pay attention to the following details:

• Abdominal tension is everything: Pull the belly button firmly towards the spine in order to lower back (Lumbar spine) to remain stable on the mat. Important: Avoid a hollow back, especially when the leg is lowered.
• Control before speed: Perform the movement slowly and in a controlled manner. The aim is not to move your legs quickly, but to perform the movement precisely from your body. Powerhouse to control.
• Breathing as a clock: Breathe out as one leg is pulled towards the body and breathe in as the legs alternate. A steady breathing rhythm supports the flowing movement.
• Relax your neck and shoulders: Keep your head in line with your spine. If you have neck problems, you can also keep your head on the mat

4.3 Variations for every fitness level

The scissors can be easily adapted to your personal fitness level so that everyone can benefit from this exercise:

• For beginners: Start with your knees slightly bent in order to Backs of the thighs to relieve the pressure. Only lower the lower leg as far as you can lower back stable on the floor. Alternatively, you can place your hands under your buttocks for support.
• For advanced users: To increase the challenge, lower your lower leg deeper towards the floor without losing contact between your back and the mat. You can also perform the exercise without the support of the hands on the legs and keep the arms long next to the body, which provides additional support. Torso stability required.

5 The Circle: Improved hip mobility and core stability

The circle, also known as "The Circle" or "One Leg Circle", is a seemingly simple, but extremely effective Pilates exercise, that increase the mobility of your Hip joints improved and at the same time the Core muscles intensively. It aims to stretch the hip flexors, which Thigh muscles and stabilize the deep abdominal and back muscles. This exercise is a prime example of how Pilates combines movement and stability and is therefore one of the fundamental exercises in Pilates. Pilates exercises for at home. The challenge lies in the Pool control.

5.1 How the circle works

In this exercise, the leg is moved in isolation from the hip joint while the trunk remains firmly anchored.

1. Starting position (supine position): You lie on your back with one leg stretched towards the ceiling and the other bent or long on the mat.
2. The circular motion: The outstretched leg draws controlled Circles into the air, first in one direction, then in the other. The size of the circle is determined by the control of your torso.
3. Torso control: The central requirement is to keep the upper body and Basin remain completely still and stable on the mat during the entire movement. Only the leg moves in isolation from the Hip joint out.

5.2 Practical tips for correct execution

To perform the exercise correctly and safely, you should pay attention to the following details:

• Stabilize the torso: Activate your Powerhouse, by gently pulling your belly button towards your spine. The Basin should not move from one side to the other, in order to avoid the Lumbar spine to protect.
• Controlled movement: Draw the circles slowly and deliberately. The aim is not to draw the biggest or fastest circles possible, but to control.
• Use breathing: Breathe in as you draw the semicircle down and out, and breathe out as you close the circle and bring the leg back to the center.
• Keep hips grounded: Both hip bones should remain evenly on the mat throughout the exercise. Imagine that your hips are weighted down with weights that keep them on the floor.

5.3 Variations for every fitness level

The circle can be ideally adapted to your individual needs:

• For beginners: Start with very small, controlled circles (like the size of a plate) to get a feel for the Stability in the torso to get. You can also leave the non-working leg raised to give the lower back more support.
• For advanced users: Gradually increase the radius of the circles, but only to the extent that you can Stability in the pool and upper body. To intensify the stretch in the back of the leg, you can actively press the leg lying on the mat into the floor.

6. the bridge (The Bridge / Shoulder Bridge)

The bridge, also known as Shoulder Bridge, is a fundamental Pilates exercise, which specifically strengthens the entire posterior muscle chain. It is particularly effective for strengthening the Gluteal muscles (gluteus), the Backs of the thighs (hamstrings) and the lower back. At the same time, it mobilizes the Spine and improves stability in the core, making it an ideal exercise to improve the Improve posture and Prevent back pain. As one of the most versatile Pilates exercises for at home it promotes strength, flexibility and body awareness.

6.1 How the bridge works

Here is the flowing sequence in which the joints are brought into a straight line:

1. Starting position (supine position): Lie on your back with your feet hip-width apart and your knees pointing towards the ceiling. Your arms are relaxed next to your body.
2. Roll up (exhalation): As you exhale, tense the Gluteal muscles and lift the pelvis Vortex for vortex from the floor until your body forms a straight line from your shoulders to your knees.
3. Lowering (inhalation): At the top, hold the position briefly (focus on the tension in your buttocks) and then roll slowly and in a controlled manner as you inhale. Vortex for vortex again.

6.2 Practical tips for correct execution

Pay attention to proper technique to get the maximum benefit from the exercise and avoid loading errors:

• Initiate movement from the buttocks: Concentrate on finding the Gluteal muscles to lift the pelvis. Avoid using the strength from the lower back to get.
• Articulate the spine: Imagine how you release each individual vertebra from the mat one by one and put it down again - like a Velcro fastener, which you slowly open and close.
• Keep your shoulders relaxed: The neck and shoulders remain relaxed on the floor throughout the exercise. The weight rests on the Shoulder blades, not on the neck.
• Stable knee position: Make sure that your knees remain hip-width apart and parallel throughout the movement.

6.3 Variations for every fitness level

The bridge can be easily customized to make it easier or more challenging:

• For beginners: Start by raising the pelvis only slightly and holding the position for a few breaths before lowering it again. Concentrate fully on the activation of the Gluteal muscles.
• For advanced users: In the bridge position, lift one leg straight up towards the ceiling. Keep the pelvis stable and parallel to the floor. Perform small lowering and lifting movements with the pelvis (Pulses). Those who Deepen your Pilates practice would like to find ultimate guide to Pilates in Zurich further suggestions and courses.

7. the Side-Lying Series

The lateral position series is a powerful sequence that is often underestimated, but is essential for a holistic Torso strength is indispensable. It is aimed specifically at the Lateral abdominal muscles, which Hip stabilizers (in particular the Gluteus medius) and the outer thighs. These muscle groups are crucial for good Posture, a Stable basin and the prevention of back pain and even Knee complaints. As an integral part of many Pilates exercises for at home this series provides a balanced strengthening of the entire body and shapes a slim, defined waist.

7.1 How the lateral position series works

The Side-Lying Series requires a stable starting position and isolated leg movements.

1. Starting position (lateral position): Lie stable on one side, supported on your forearm or with your head on your outstretched lower arm. Your Hull remains tense throughout the exercise and the body forms a long, straight line.
2. The movements: From this stable base, you perform various leg movements. Examples include the controlled lifting and lowering of the upper leg (Side Leg Lifts), circular movements (Leg Circles) or forward and backward swings (Front and Back Kicks).
3. Focus on isolation: The aim is to perform the movements precisely and exclusively from the Hip joint without affecting the rest of the body - especially your Basin - tilts or moves.

Practical tips for correct execution

To achieve the maximum effect and ensure a clean technique, you should observe the following points:

• Keep the torso stable: Activate your Powerhouse, by pulling your belly button towards your spine. Imagine there is a small gap below your waist to the mat to prevent it from sinking - a small mouse could pass underneath.
• Quality before quantity: It's not about lifting the leg as high as possible, but about the movement itself. controlled from the Hip to lead. A smaller one, More precise movement is more effective than an uncontrolled swing.
• Hips over each other: Make sure that your Hips stacked exactly on top of each other stay in place. Avoid tilting forwards or backwards, as this will strain the target muscles (Gluteus medius) is relieved.
• Both sides train: Perform the entire series of exercises on one side before switching to the other. Training both sides equally is important for the muscular balance essential.

Variations for every fitness level

The lateral position series can be easily adapted to your personal fitness level:

• For beginners: Start with a smaller amplitude of movement. You can also bend the lower leg to create a More stable base to create. Start with 8-10 repetitions per movement and side and concentrate fully on the correct execution.
• For advanced users: To increase the intensity, you can use a Resistance band around your thighs or ankles. Also Foot weights significantly increase the level of difficulty. Also vary the speed of the movements: Perform them slowly and in a controlled manner once and then a little more quickly in another round.

8. the abdominal roll-up / criss-cross

The Criss-Cross, often considered the dynamic highlight of an ab series, is a powerful exercise that goes far beyond the straight abdominal muscles. It combines an upper body rotation with a leg movement, similar to cycling, and targets the abdominal muscles intensively. oblique abdominal muscles (Obliques). This exercise not only improves strength in the Hull, but also promotes the Coordination and the Rotational stability of the spine, making it one of the most effective Pilates exercises for at home makes. It requires a clean, precise technique, controlled from your Powerhouse.

8.1 How the criss-cross works

This exercise requires precise coordination of the upper body and legs.

1. Starting position (preparation): Lie on your back with your hands loosely behind your head and your legs in the table position (Tabletop). Lift your head and shoulders off the floor.
2. The rotation: Alternate between bringing one elbow to the opposite knee while extending the other leg forwards. The movement is fluid and controlled.
3. Drive: The rotation is controlled by the force of the lateral abdominal muscles (Obliques) are driven. Make sure that the rotation from the Waist and the Chest does not come from pulling on the head.

Practical tips for correct execution

To maximize the effectiveness of the criss-cross and protect the neck, the following points are crucial:

• Rotation from the chest: The rotation should come from the waist and chest. Imagine that your shoulder is moving towards your knee, not just your elbow.
• Keep the pool stable: The Basin and the lower back remain stable and firm on the mat throughout the exercise. Avoid rocking back and forth.
• Maintain abdominal tension throughout: Pull the Belly button firmly to the spine in order to Powerhouse activated and to protect the back.
• Keep the neck neutral: The hands only serve as a light support for the head. Keep your neck long and your gaze slanted upwards.

Variations for every fitness level

The criss-cross is challenging, but can be easily adapted to your personal fitness level:

• For beginners: Start with a slower movement in order to Coordination to learn. Extend your leg higher towards the ceiling instead of flat above the floor to lower back to relieve the burden.
• For advanced users: To increase the intensity, perform the movement even more slowly and in a more controlled manner to increase muscle tension. Lower the straight leg further towards the floor without the back leaving the mat. Take a short break at the end point of each rotation in order to Rotational stability to maximize.

8 Pilates exercises in comparison

Exercise	Implementation effort	Resource requirements	Expected results	Ideal use cases	Main advantages
The Hundred (The Hundred)	Low-Moderate; breathing and neck coordination required	Very low; mat; short (1-2 min)	Core activation, improved breathing control, endurance	Warm-up before Pilates, short core unit, at home	Effective warm-up; activate deep abdominal muscles
The Roll-Up	Moderate; requires slow, controlled spinal movement	Low; mat; time-consuming, slow execution	Improved spinal flexibility, stretching of the back	Mobility and flexibility sequences, Pilates classes	Promotes spinal flexibility; combines stretching and strengthening
The Swan (The Swan)	Moderate; caution with back or shoulder problems	Low; mat; space required in prone position	Strengthening the back muscles, improved posture	Posture correction, compensation for bent-over exercises	Back strengthening; posture improvement
The scissors (Scissors)	High; high body control and neck stability required	Very low; mat; high intensity	Intensive abdominal training, improved leg coordination	Short intensive core workouts, fitness training	Time-saving; very effective abdominal training
The Circle	Moderate; good hip control and stability required	Low; mat; optional cushion	Improved hip mobility, outer thigh strengthening	Hip mobility, balance training, rehab adjunct	Targeted hip work; improves balance
The bridge (Shoulder Bridge)	Moderate; correct hip and shoulder alignment important	Low; mat	Gluteal and hamstring strength, increased hip stability, back relief	Strength building for buttocks/hamstrings, back pain prevention	Strong buttock training; reduces back pain
Side-Lying Series	Low-moderate; many variations, coordination required	Low; mat	Strengthening of the outer thighs, improved lateral trunk stability	Knee pain prevention, targeted hip stability, rehab	Trains neglected muscle groups; easy to modify
Abdominal roll-up / criss-cross	High; strong core muscles and clean technique required	Low; mat	Intensive strengthening of the obliques, improved rotational stability	Advanced core sessions, sport-specific rotation	Very effective for lateral abdominal muscles; rotational stability

9. your path to a sustainable practice: what to do next

You now have a comprehensive insight into eight basic and effective Pilates exercises for at home preserved. From the activating power of the "One hundred" to the precise Torso rotation of the "Criss-Cross" - You now have the knowledge to create a powerful and balancing Pilates routine right in your living room. This is more than just a list of moves; it's your personal toolbox for a stronger hull, a Improved posture and an increased Body awareness.

However, the true magic of Pilates does not unfold in a single, perfect training session, but through the power of the Repetition and the continuous refinement. How Joseph Pilates once said: "It's not what you do, it's how you do it." True change happens when you stand up for Consistency instead of perfection.

9.1 Concrete steps for your home practice

The transition from theory to practice can be challenging. To help you not only stay inspired, but also take action, we have put together concrete, actionable steps for you:

• Start small, but consistently: Choose only three to four of the presented Pilates exercises that feel best for you. Instead of committing to an hour-long session, start with a short, realistic 15-minute routine. An example could be: 1 minute One hundred, followed by 8-10 repetitions each of Bridge, Scissors and Swan.
• Focus on quality, not quantity: With every single repetition, concentrate on the Precise execution and the activation of the deep Abdominal muscles. Slow and controlled execution Role is far more valuable than ten quick, jerky attempts. Breathe consciously and connect the Pilates breathing with the movement - this is the heart of the method.
• Create your own space: Set up a small, permanent corner in your home that you can use exclusively for your Pilates practice uses. An unrolled mat can serve as a visual anchor, gently reminding you to take this precious time for yourself.
• Listen to your body: Respect your body's signals - this is the key to a long-term injury-free practice. For holistic support of your Pilates practice is also a balanced and healthy eating essential.

9.2 FAQ - Quick answers about your Pilates home practice

Here we answer frequently asked questions in connection with the Pilates training at home emerge to give you maximum clarity.

Q: How often should I do the home Pilates exercises to see results?A: Consistency beats intensity. Ideally, you should do 3-4 short sessions (15-20 minutes) per week. After just a few weeks, you will notice an improvement in your Core stability and your Posture notice.

Q: Do I necessarily need special Pilates equipment for training at home?A: No. The presented Mat exercises (Mat Pilates) only require a mat. Small equipment such as a Pilates ring or a Theraband are optional for advanced users to increase the intensity. In contrast to the Reformer Training, that you can find in a studio, Matwork is ideal for getting started.

Q: What is the difference between Pilates and yoga for beginners?A: Both promote the connection between body and mind. Pilates (also Contrology however, focuses very strongly on the Core muscles (Powerhouse) and the precise, controlled Movement, often in a set sequence. Yoga places more emphasis on flexibility and longer postures (Asana).

9.3 Holistic success: body and mind in harmony

A sustainable fitness routine does not end on the mat. It is part of a holistic lifestyle that includes recovery and nutrition. What you give your body as fuel has a direct impact on your energy, your concentration and your ability to build and regenerate muscles. For a holistic support of your Pilates practice, a balanced and healthy diet is also important. healthy eating essential. Consider your diet as a partner to your physical exertion in order to achieve the best results.

Your Pilates practice at home is the perfect starting point. It gives you flexibility and autonomy. But there will come a point when you want to refine your technique, master new challenges or simply feel the motivating energy of a group. This is where professional guidance in a studio can make all the difference. An experienced trainer will correct postural errors that you might not notice yourself and ensure that you reach the full potential of each exercise.

9.4 The next level: Pilates classes in Zurich at Templeshape

Your Pilates practice at home is a perfect starting point. But there will come a point when you want to refine your technique, master new challenges or simply feel the motivating energy of a group. This is where professional instruction in a studio can make all the difference. Our experienced Pilates Trainer correct postural errors that you may not notice yourself and ensure that you realize the full potential of each exercise.

Are you ready to Pilates practice to the next level? With Templeshape GmbH in Zurich Wiedikon we offer you professional Mat Pilates lessons and a motivating community to refine your technique and achieve your goals. Our studios (Manessestrasse 120, Zurich Wiedikon and Circle 61, Kloten Circle) are easily accessible and offer Pilates as well as Yoga and HIIT Fitness courses.

The presented Pilates exercises for at home are your foundation. Build on it, be patient with yourself and celebrate the small steps forward. Every day you get on your mat is a victory for your health and well-being.

Are you ready to take your Pilates practice to the next level? At Templeshape GmbH at Manessestrasse 120, 8045 Zurich, we offer you professional guidance and a motivating community to refine your technique and achieve your goals. Discover our wide range of courses and let us shape your path to greater strength and well-being together. Visit our Pilates Studio Page here and book your first lesson today.