The 8 best Pilates exercises for home (Update 2025)

Pilates is more than just a workout – it’s a path to a stronger, more flexible, and more aware body. However, the journey to the studio is not 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 home you can transform your mat into your personal studio, effectively train your body, and create mental balance.

This comprehensive guide is your key to a successful home practice. We focus on the eight fundamental exercises that form the core of every Pilates routine, from “The Hundred” to the “Shoulder Bridge”. You will receive detailed step-by-step instructions as well as practical variations for every fitness level, whether you are just starting out or looking to refine your technique.

Additionally, we 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 life. Safety is our top priority, which is why we provide you with targeted tips to avoid injuries and ensure correct execution. Pilates is an excellent method to strengthen your posture. Besides the exercises presented here, there are also other effective and simple posture improvement exercises, which you can additionally incorporate into your daily life.

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

1. 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 a perfect core warm-up, as it stimulates the circulation, intensely activates the deep abdominal muscles – the so-called powerhouse, the heart of every Pilates practice – and promotes conscious, powerful Pilates breathing. The exercise consists of 100 powerful arm movements while your core and legs are stabilized, waking up the entire body and preparing it for the subsequent Pilates exercises for home

1.1. The 100: The ultimate core warm-up

The basic idea is simple, but the execution requires concentration and precision (a Pilates principle). It’s about not just completing 100 beats, but controlling each movement.

1. Starting position (supine): You lie on your back, legs either at a 90-degree angle (tabletop) or extended at a 45-degree angle towards the ceiling. Lift your head and shoulders off the ground to activate your upper abdominal muscles.
2. Arm activation: Your arms are long beside your body and move in small, quick pumping motions from the shoulders up and down.
3. The 100 breathing: Simultaneously, you breathe in a controlled manner: five pumping movements long inhaling and five pumping movements long exhaling. This cycle is repeated ten times, leading to the namesake 100 arm pumps

1.2. Practical tips for correct execution

To get the most out of this exercise and avoid injuries, keep the following points in mind:

• Activate the powerhouse: Pull your navel firmly towards your spine to protect your lower back and keep it on the mat. Imagine you are putting on tight jeans and zipping them up – this deep tension is your powerhouse.
• Release the neck: Keep your gaze directed towards your belly button. The distance between your chin and chest should be about a fist’s width. If you experience neck tension, you can occasionally rest your head or place a hand for support at the back of your head.
• Breathing as a motor:The Pilates breathingcontrols the movement. Breathe deeply into the chest (laterally) to keep the powerhouse activated.
• Relax shoulders: Actively pull the shoulder blades away from the ears to avoid tension in the shoulder-neck area. Imagine your shoulders melting backward and downward onto the mat.

Variations for every fitness level

The Hundred can be wonderfully adapted to your current level:

• For beginners: Start with your feet on the mat or with your legs at a 90-degree angle in the tabletop position (Tabletop). If 100 repetitions are too much in the beginning, start with 50 and slowly increase. A great alternative for beginners is also Wall Pilates, where the wall serves as support. Learn more about the basics in our guide for Pilates beginners or book a trial lesson of Pilates in Zurich. 
• For advanced practitioners: To increase the intensity, lower the extended legs further toward the ground without losing contact of the lower back with the mat. Another advancement is to use Pilates rings or light weights in your hands.

2. The Roll-Up

The Roll-Up, in English called “The Roll-Up”, is a fundamental Pilates exercise that impressively combines the flexibility of the spine and the strength of the abdominal muscles. It is a flowing, controlled movement where you roll your spine up and down vertebra by vertebra from the ground.

This exercise stretches the entire back of the body, especially the hamstrings and the back, while also intensely challenging the deep abdominal muscles. As one of the central Pilates exercises for home, it trains body awareness and control like hardly any other.

How The Roll-Up Works

The Roll-Up is about precision and flow, not speed. You start lying on your back with your legs extended and arms stretched overhead. From there, you move your arms forward, lift your head, and slowly and controlled roll up vertebra by vertebra into a seated position where you bend forward over your extended legs. Then you roll back down to the starting position just as controlled.

Practical Tips for Correct Execution

Clean technique is crucial to reap the full benefits of the exercise and protect your back:

• Work vertebra by vertebra: Focus on consciously lifting and lowering each individual vertebra off the mat. Imagine your spine is a string of pearls where you lay down each pearl individually.
• Keep feet on the ground: Actively press your heels into the mat to prevent your legs from lifting while rolling up.
• Breathing as guidance: Inhale to prepare for the movement. Exhale as you slowly roll up and down again. The breath supports the activation of the powerhouse.
• Shoulders remain relaxed: Be sure not to pull your shoulders up to your ears, especially in the upright and forward-bent positions.

Variations for every fitness level

The Roll-Up is challenging but can be very well adapted to your personal level:

• For beginners: If core strength is not sufficient yet or if the hamstrings are shortened, start with bent knees and feet on the ground. You can also hold lightly onto your thighs for support while rolling up and down. Another aid is a small pillow under the lower back.
• For advanced practitioners: To increase the challenge, you can hold a Pilates ring or a resistance band between your hands. This requires more stability in the upper body. The conscious connection of mind and movement is central here, a principle that also plays a large role in Somatic Pilates. Learn more about this mindful approach in our article on Somatic Pilates and the revolution of your fitness..

3. The Swan

The Swan, in English “The Swan” is a fundamental backbend in Pilates that specifically promotes the extension of the spine. As a counter-movement to the many bending postures of our daily lives (such as sitting at a desk), this exercise opens the entire front side of the body. It strengthens the back muscles and sustainably improves your posture. The Swan is one of the essential Pilates exercises for home, to prevent back pain and cultivate an upright, confident posture. The movement comes primarily from the upper back muscles, not from the lower back, which is crucial for the stability of the spine.

3.1. This is how The Swan works

In this exercise, the focus is on controlling the movement of your upper body.

1. Starting position (prone position): You begin in a prone position, with your forehead resting gently on the mat. Your hands are flat beside your shoulders, elbows close to your body. The legs are extended.
2. Rising (inhalation): Inhale and slowly lift your head, chest, and upper back off the mat by gently supporting yourself with your hands. Your gaze moves forward without straining your neck.
3. Lowering (exhalation): With the exhalation, you return controlled vertebra by vertebra to the starting position. Make sure to initiate the movement primarily from the upper back muscles.

3.2. Practical tips for correct execution

Clean technique is crucial to fully benefit from the exercise and protect the lower back:

• Activate the powerhouse: Pull your navel firmly towards the spine to stabilize the lower back throughout the entire movement. This protects your lumbar spine from overload.
• Keep the neck long: Imagine the neck as the natural extension of your spine. Avoid throwing your head back – mentally balance a book on your head that must not fall off.
• Relax the shoulders: Actively pull your shoulder blades down and back, away from your ears. This creates space and prevents tension in the neck area.
• Breathing as guidance: Use the inhalation, to lift yourself up and create length, and the Exhalation, to lower yourself back down 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 raise your head and chest slightly while keeping your forearms on the ground. Focus fully on initiating the movement from the upper back, without applying too much pressure on the hands.
• For advanced (Swan Dive Prep):) to increase the intensity, fully extend your arms while lifting your torso. Make sure that your hips remain firmly on the mat and the abdominal tension does not diminish.

4. The Scissors (Scissors): Intense core training for your trunk stability

The Scissors, in English called “Scissors”, is a classic Pilates exercise, specifically targeting the deep abdominal muscles, especially the lower abdominal muscles. At the same time, it promotes the stretching and flexibility of the hamstrings and improves the stability of the pelvis. This dynamic exercise requires control and precision and is a staple of many Pilates exercises for home, as it can be performed without any equipment and is highly effective. As with many matwork training exercises, constant abdominal tension is key.

4.1. How the Scissors work

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

1. Starting position (supine): You lie on your back, lifting your head and shoulders slightly off the ground. The legs are extended towards the ceiling, and the hands lightly support the upper leg.
2. The scissor movement: Pull one leg towards your torso in a controlled manner (stretching the hamstrings) while simultaneously lowering the other leg towards the mat.
3. Rhythmic alternation: Continue this scissor-like movement rhythmically and alternately. The upper body remains slightly lifted to keep the abdominal muscles under constant tension.

4.2. Practical tips for correct execution

To maximize the effectiveness of the Scissors and ensure proper posture, pay attention to the following details:

• Abdominal tension is everything: Pull the belly button firmly towards the spine to keep the lower back ((lumbar spine) stable on the mat. Important: Avoid arching your back, especially when lowering the leg.
• Control before speed: Execute the movement slowly and in a controlled manner. It’s not about moving the legs quickly, but making the movement precisely from your Powerhouse zu steuern.
• Atmung als Taktgeber:Exhale as one leg is drawn towards the body, and inhale as the legs switch. A steady breathing rhythm supports the flowing movement.
• Relax the neck and shoulders: Keep the head aligned with the spine. If you have neck issues, the head can also rest on the mat.

4.3. Variations for every fitness level

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

• For beginners: Start with slightly bent knees to relieve the hamstrings. Lower the lower leg only as far as you can keep the lower back stable on the ground. Alternatively, you can place your hands for support under the buttocks.
• For advanced: To increase the challenge, lower the lower leg closer to the ground without losing contact of the back with the mat. You can also perform the exercise without support from the hands on the legs and keep the arms extended alongside the body, which requires additional core stability.

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 improves the mobility of your hip joints while challenging the core muscles intensely. It aims to stretch the hip flexors, strengthen the 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 Pilates exercises for home. The challenge lies in the pelvic control.

5.1. How The Circle works

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

1. Starting position (supine): You lie on your back, one leg is extended to the ceiling while the other is bent or laid long on the mat.
2. The circular movement: The extended leg traces controlled circles in the air, first in one direction, then in the other. The size of the circle is determined by the control of your core.
3. Core control: The central requirement is to keep the upper body and the pelvis completely still and stable on the mat throughout the movement. Only the leg moves in isolation from the hip joint.

5.2. Practical tips for correct execution

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

• Stabilize the core: Activate your Powerhouse, indem du den Bauchnabel sanft zur Wirbelsäule ziehst. Das Becken sollte sich nicht von einer Seite zur anderen bewegen, um die Lendenwirbelsäule zu schützen.
• Kontrollierte Bewegung: Führe die Kreise langsam und bewusst aus. Es geht nicht darum, möglichst grosse oder schnelle Kreise zu malen, sondern die Bewegung zu kontrollieren.
• Atmung nutzen: Atme ein, während du den Halbkreis nach unten und aussen zeichnest, und atme aus, während du den Kreis schliesst und das Bein wieder zur Mitte führst.
• Hüfte geerdet halten: Beide Hüftknochen sollten während der gesamten Übung gleichmässig auf der Matte bleiben. Stell dir vor, deine Hüften sind mit Gewichten beschwert, die sie am Boden halten.

5.3. Variationen für jedes Fitnesslevel

Der Kreis lässt sich ideal an deine individuellen Bedürfnisse anpassen:

• Für Einsteiger: Beginne mit sehr kleinen, kontrollierten Kreisen (wie die Grösse eines Tellers), um ein Gefühl für die Stabilität im Rumpf zu bekommen. Du kannst das nicht arbeitende Bein auch aufgestellt lassen, um dem unteren Rücken mehr Halt zu geben.
• Für Fortgeschrittene: Vergrössere allmählich den Radius der Kreise, aber nur so weit, wie du die Stabilität im Becken und Oberkörper halten kannst. Um die Dehnung in der Beinrückseite zu intensivieren, kannst du das auf der Matte liegende Bein aktiv in den Boden pressen.

6. Die Brücke (The Bridge / Shoulder Bridge)

Die Brücke, auch bekannt als Shoulder Bridge, ist eine fundamentale Pilates-Übung, die gezielt die gesamte hintere Muskelkette stärkt. Sie ist besonders effektiv für die Kräftigung der Gesässmuskulatur (Gluteus), der Oberschenkelrückseiten (Hamstrings) und des unteren Rückens. Gleichzeitig mobilisiert sie die Wirbelsäule und verbessert die Stabilität im Rumpf, was sie zu einer idealen Übung macht, um die Körperhaltung zu verbessern und Rückenschmerzen vorzubeugen. Als eine der vielseitigsten Pilates Übungen für Zuhause fördert sie Kraft, Beweglichkeit und dein Körperbewusstsein.

6.1. So funktioniert die Brücke

Hier ist der fliessende Ablauf, bei dem die Gelenke in eine gerade Linie gebracht werden:

1. Startposition (Rückenlage): Du liegst auf dem Rücken, die Füsse sind hüftbreit aufgestellt und die Knie zeigen zur Decke. Die Arme liegen entspannt neben dem Körper.
2. Aufrollen (Ausatmung): With the exhale, you engage the glutes and lift the pelvis vertebra by vertebra off the ground, until your body forms a straight line from shoulders to knees.
3. Lowering (inhale): At the top, hold the position briefly (focus on the tension in the glutes) and then slowly and controlled roll down with the inhale vertebra by vertebra again.

6.2. Practical tips for correct execution

Pay attention to clean technique to get the maximum benefit from the exercise and avoid strain errors:

• Initiate movement from the glutes: Focus on engaging the glutes to lift the pelvis. Avoid drawing strength from the lower back.
• Articulate the spine: Imagine how you lift each individual vertebra off the mat one by one and then lay it back down – like a velcro that you slowly open and close.
• Keep shoulders relaxed: The neck and shoulders remain relaxed on the ground throughout the exercise. The weight rests on the shoulder blades, not on the neck.
• Stable knee position: Ensure that your knees remain hip-width apart and parallel throughout the entire movement.

6.3. Variations for every fitness level

The bridge can be easily adjusted to make it simpler or more challenging:

• For beginners: Start by lifting the pelvis slightly and holding the position statically for a few breaths before lowering it again. Focus entirely on activating the glutes.
• For advanced: Lift one leg straight up towards the ceiling in the bridge position. Keep the pelvis stable and parallel to the ground. Perform small lowering and lifting movements with the pelvis (pulses). Those who want to deepen their Pilates practice will find further suggestions and course offerings in the ultimate guide to Pilates in Zurich.

7. The side-lying series (Side-Lying Series)

The side-lying series is a powerful sequence that is often underestimated, but is essential for overall core strength. It specifically targets the lateral abdominal muscles, the hip stabilizers (especially the gluteus medius) and the outer sides of the thighs. These muscle groups are crucial for good posture, a stable pelvis and the prevention of back and even knee problems. As a core component of many Pilates exercises for home, this series ensures balanced strengthening of the entire body and shapes a slim, defined waist.

7.1. This is how the side-lying series works

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

1. Starting position (side-lying): You lie stable on one side, supported on your forearm or with your head on the stretched lower arm. Your torso 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 front and back kicks (Front and Back Kicks).
3. Focus on isolation: The goal is to control the movements precisely and exclusively from the hip joint, without the rest of the body – especially your pelvis – tipping or moving.

Practical tips for correct execution

To achieve maximum effect and ensure clean technique, you should pay attention to the following points:

• Keep the torso stable: Activate your powerhouse by pulling your navel towards your spine. Imagine there is a small gap under your waist to the mat to avoid sinking – a small mouse could run underneath.
• Quality over quantity: It’s not about lifting the leg as high as possible, but executing the movement in a controlled manner from the hip. A smaller, more precise movement is more effective than an uncontrolled swing.
• Hips stacked: Make sure that your hips are stacked exactly on top of each other remain. Avoid tipping forward or backward, as this affects the target muscle (Gluteus Medius) relieves.
• Train both sides: Complete the entire exercise series on one side before switching to the other. A balanced training of both sides is essential for the muscular balance.

Variations for every fitness level

The side-lying series can be easily adjusted to your personal fitness level:

• For beginners: Start with a smaller range of motion. You can also bend the lower leg to create a more stable base. Start with 8–10 repetitions per movement and side, and fully concentrate on the correct execution.
• For advanced: To increase the intensity, you can place a resistance band around your thighs or ankles. Also, ankle weights significantly increase the difficulty. Additionally, vary the tempo of the movements: perform them once slowly and controlled, and then in another round a bit faster.

8. The abdominal roll-up / Criss-Cross

The Criss-Cross, often seen as a dynamic highlight of an abdominal muscle 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 intensely targets the oblique abdominal muscles (Obliques. This exercise not only improves strength in the core, but also promotes coordination and rotational stability of the spine, making it one of the most effective Pilates exercises for home. 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): You lie on your back, hands loosely behind your head, legs in tabletop position (Tabletop). Lift your head and shoulders off the ground.
2. The rotation: Alternately bring one elbow to the opposite knee, while stretching the other leg long forward. The movement is flowing and controlled.
3. Drive: The rotation is driven by the power of the lateral abdominal muscles (Obliques). Make sure that the rotation comes from the waist and the rib cage, not by 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 area: The twist should come from the waist and the chest. Imagine your shoulder moving towards your knee, not just your elbow.
• Keep the pelvis stable: The pelvis and the lower back remain stable and firmly on the mat throughout the exercise. Avoid rocking back and forth.
• Maintain abdominal tension throughout: Pull the navel firmly towards the spine to keep the powerhouse engaged and protect the back.
• Keep the neck neutral: The hands serve only as a light support for the head. Keep the neck long and the gaze angled upward.

Variations for every fitness level

The Criss-Cross is challenging but can be easily adjusted to your personal fitness level:

• For beginners: Start with a slower movement to learn the coordination. Extend the leg higher towards the ceiling instead of flat over the ground to relieve the lower back.
• For advanced: To increase intensity, perform the movement even slower and more controlled to enhance muscle tension. Lower the extended leg further towards the ground without the back leaving the mat. Pause briefly at the endpoint of each rotation to maximize rotational stability.

8 Pilates exercises in comparison

Exercise	Implementation effort	Resource requirement	Expected results	Ideal use cases	Main benefits
The Hundred	Low–Moderate; breath and neck coordination needed	Very low; mat; short (1–2 min)	Core activation, improved breath control, endurance	Warm-up before Pilates, short core session, at home	Effective warm-up; activates deep abdominal muscles
The Roll-Up	Moderate; requires slow, controlled spinal movement	Low; mat; time-intensive, slow execution	Improved spinal flexibility, stretch for the back	Mobility and flexibility sequences, Pilates classes	Promotes spinal flexibility; combines stretching and strengthening
The Swan	Moderate; caution with back or shoulder problems	Low; mat; space needed in prone position	Strengthening the back muscles, improved posture	Posture correction, compensation for hunched exercises	Back strengthening; posture improvement
The Scissors	High; high body control and neck stability required	Very low; mat; high intensity	Intensive abdominal training, improved leg coordination	Short intense core workouts, conditioning training	Time-saving; very effective abdominal training
The Circle	Moderate; good hip control and stability needed	Low; mat; optional cushion	Improved hip mobility, outer thigh strengthening	Hip mobility, balance training, rehab adjunct	Targeted hip work; improves balance
The Shoulder Bridge	Moderate; correct hip and shoulder alignment important	Low; mat	Glute and hamstring strength, increased hip stability, back relief	Strength building for glutes/hamstrings, back pain prevention	Strong glute training; reduces back pain
Side-Lying Series	Low–Moderate; many variations, coordination required	Low; mat	Strengthening the outer thighs, improved lateral trunk stability	Knee pain prevention, targeted hip stability, rehab	Trains neglected muscle groups; easily modifiable
Abdominal roll-up / Criss-Cross	High; strong core muscles and clean technique required	Low; mat	Intensively strengthens the obliques, improved rotational stability	Advanced core sessions, sport-specific rotation	Very effective for lateral abdominal muscles; rotary stability

9. Your path to a sustainable practice: Here’s how it continues

You now have a comprehensive insight into eight fundamental and effectivePilates exercises for homereceived. From the activating power of“Hundred”to the precisetrunk rotationof“Criss-Cross”– you now possess the knowledge to establish a powerful and balancingPilates routineright in your living room. This is more than just a list of movements; it is your personal toolbox for astronger core, a improved posture and an increased Körperbewusstsein.

Die wahre Magie von Pilates entfaltet sich jedoch nicht in einer einzigen, perfekten Trainingseinheit, sondern durch die Kraft der Wiederholung und der kontinuierlichen Verfeinerung. Wie Joseph Pilates once said: “It is not what you do, but how you do it.” True change happens when you choose Consistency instead of perfection.

9.1. Concrete steps for your home practice

The transition from theory to practice can be challenging. To ensure that you remain inspired and also take action, we have put together concrete, actionable steps for you:

• Start small, but consistent: Choose only three to four of the presented Pilates exercises that feel best for you. Instead of committing to a one-hour session, begin with a short, realistic 15-minute routine. An example could be: 1 minute of Hundred, followed by 8-10 repetitions each of Bridge, Scissors and Swan.
• Focus on quality, not quantity: Concentrate on the precise execution and activation of the deep abdominal muscles with each individual repetition. A slowly and controlled executed Roll is far more valuable than ten quick, jerky attempts. Breathe consciously and connect the Pilates breathing with the movement – this is the essence of the method.
• Create your space: Set up a small, dedicated corner in your home that you exclusively use for your Pilates practice. An unrolled mat can serve as a visual anchor that gently reminds you to take this valuable time for yourself.
• Listen to your body: Respect the signals of your body – this is the key to a long-term injury-free practice. For a holistic support of your Pilates practice a balanced and healthy diet is also essential.

9.2. FAQ – Quick answers to your Pilates home practice

Here we answer common questions related to Pilates training at home that appear to give you maximum clarity.

Q: How often should I do the Pilates exercises at home to see results?A: Consistency beats intensity. Ideally, 3-4 short sessions (15-20 minutes) per week. You’ll notice an improvement in your core stability and your posture after just a few weeks.

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 like a Pilates ring or a Theraband is optional for advanced students to increase intensity. In contrast to Reformer training, which you find in a studio, mat work is ideal for beginners.

Q: What is the difference between Pilates and yoga for beginners?A: Both promote the connection of body and mind. However, Pilates (also known as Contrology) focuses very strongly on the core muscles (Powerhouse) and the precise, controlled movement, often in a fixed sequence. Yoga places more emphasis on flexibility and longer holds (asanas).

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 also includes recovery and nutrition. What you give your body as fuel has a direct impact on your energy, concentration, and your ability to build and recover muscles. For holistic support of your Pilates practice, a balanced and healthy diet is essential. Consider your nutrition as a partner to your physical effort 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, tackle 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 corrects postural mistakes that you might not notice yourself and ensures that you get the full potential out 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, tackle new challenges, or simply feel the motivating energy of a group. This is where professional guidance in a studio can make all the difference. Our experienced Pilates trainers correct postural mistakes that you might not notice yourself and ensure that you get the full potential out of each exercise.

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

The presented Pilates exercises for home are your foundation. Build upon it, be patient with yourself, and celebrate the small progress. Every day you step onto 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 on Manessestrasse 120, 8045 Zurich, we offer you professional guidance and a motivating community to refine your technique and achieve your goals. Discover our diverse classes and let’s shape your path to greater strength and well-being together. Visit our Pilates Studio page here and book your first session today.

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Wir hatten ein tolles Wochenende mit dem Templeshape Team! Die Herzlichkeit und Wärme waren vom ersten Moment an spürbar. Dani und Mira haben uns ganz toll bekocht, gingen auch auf Unverträglichkeiten ein, ohne mit der Wimper zu zucken. Die Trainings und das Yoga waren ganz toll. Wärmstens zu empfehlen und würde ich sofort wieder machen!

Templeshape's Wildhaus Retreat felt like A BIG WARM HUG <3Thank you Dani & Mira and Co for nourishing my soul, mind and body with your delicious and nutritious meals, bootcamp, yoga, community, and most of all your soulful warmth. I will be back for more!

I just came back from a weekend retreat organized by templeshape.ch with Dani and Mira, and I can honestly say it was life-changing!From the very first moment we arrived, everything was so thoughtfully prepared – a beautiful welcome bag, the most wonderful house (private and cozy), and a warm, inspiring atmosphere.The retreat program was perfectly balanced:Friday: A deeply grounding yoga session with Mareen followed by Mira’s heavenly homemade dinner.Saturday: We started strong with an energizing bootcamp led by Dani, enjoyed a delicious organic vegetarian (with vegan & gluten-free options) breakfast, and listened to Dani’s powerful and personal nutrition input that truly touched us all. Later, we prepared our own pre-workout snack, went on a dreamy hike in the stunning Toggenburg region, and closed the day with another beautiful yoga session and a soul-nourishing dinner.Sunday: Despite sore muscles, Dani pushed us (in the best way!) in another bootcamp, followed by what must have been the best breakfast ever. We then enjoyed a short creative workshop, before being sent home with homemade banana bread and hearts full of inspiration.Every detail was taken care of with so much love – the food, the activities, the group spirit, and the personal touches from Dani and Mira. The group dynamic was unique, the inputs for women were truly empowering, and the whole weekend left me feeling inspired, connected, and recharged.If you’re looking for a retreat that combines movement, mindfulness, delicious healthy food, nature, and genuine community – this is it. I can’t wait to join again!

This is the first retreat I have ever been on, and it was a fantastic experience from the start to finish. Dani, Gerrit, Mira and Maureen were so welcoming, open and authentic, setting the tone for a wonderful weekend. They went above and beyond, like letting me borrow a yoga mat and hiking boots as I’d travelled from London and had limited space to bring things. The food was delicious (including the impromptu fondue thank you!), healthy and filling. The bootcamps were challenging and the yoga was restorative. My muscles may be sore writing this, but my heart is full. This was a great weekend to bring summer towards an end and begin to welcome in Autumn.

I joined the most amazing Weekend retreat organized by Dani, Mira and team. The combination of intense workouts, excellent yoga, and the best (homemade!) food I‘ve ever had, together with the beautiful humans who made this happen is really something incredibly unique. I can only recommend joining the Templeshape community, whether for a retreat or the regular workouts in Zurich! A huge thank you!

Very charismatic and nice crew. I absolutely loved the retreat in Wildhaus. A great mix of sports, outdoors and relaxing. The delicious food was the cherry on the top.5 stars are not enough! Thank you templeshapers 🤗

Amazing people, amazing program, amazing food & amazing surrounding!!! Just a perfect weekend. Thanks so much!

Letzte Woche war ich zum ersten Mal in der neuen Location von Templeshape am Circle. Das Studio ist sehr modern und top ausgestattet. Mir hat besonders die herzliche, fast schon freundschaftliche Atmosphäre gefallen, wo man sich von Anfang an Willkommen gefühlt hat.Mein Schwager und ich waren als Pilates Neulinge bei Elena im Pilates Flow. Der Kurs hat und mega Spass gemacht. Die Übungen konnten durch unterschiedliche Gewichte und Resistenzbänder individuell angepasst werden, was auch Beginnern wie uns, einen guten Einstieg geboten hat. Wir hatten danach noch 2 Tage, das hat und aber nicht davon abgehalten für nächste Woche schon die nächste Stunde zu buchen. Zudem ist die Buchungsapp super easy zu bedienen und bei Fragen war Dani von Templeshape eine super schnelle Ansprechspartnerin. Liebe Grüsse Näsi

It was an amazing experience, surrounded by kind and genuinely positive people—with no exceptions. It filled my heart with joy. Both Livia and Selina were absolutely incredible as bootcamp and yoga teachers. Despite the rainy weather, we truly enjoyed every moment.💪🏼I highly recommend going on a retreat with Templeshape 😌. Everything was well-organized, and the people had golden hearts.🤍

I just returned from a one-week yoga & bootcamp retreat in Crete organized by Templeshape and I must say I am struggling to get back to reality today! Despite the quite unstable weather (it rained 80% of the time), I had such a wonderful time connecting with incredible women there, making new meaningful connections and experimenting new things, be it the location itself (amazing modern Greek villa!), sports, local activities, local food, well-being and nutrition workshops, traditional Greek restaurant with live shows, wine tasting, Greek cooking workshop etc. Everything was so nicely organized and thought after thanks to the owners Dani and Mira that weren’t there but that had organized everything in the background, and also and foremost thanks to our dear hostesses on-site, Livia and Selina, that made our experience at the villa absolutely unforgettable. THANK YOU for everything you have done for us and for taking such good care of each of us with such empathy.I truly enjoyed the relaxing and grounded yoga sessions of Selina and Livia’s challenging sweaty bootcamps by the pool or by the beach!A big thank you as well to the whole team, maids, masseuses and the beloved cooking team that made our stay so enjoyable, relaxing, and fun at the same time as well. I’ll miss our dancing evenings and much more. As said multiple times, this is no goodbye but see you around in Tsüri!! With love & warm regards, Elodie

Ich bin so glücklich, zufrieden und verzaubert vom Retreat auf Kreta nach Hause gekommen. Es war mein erstes Retreat und schon immer mal ein Traum von mir so was zu machen. Es hat meine Erwartungen total erfüllt sogar übertroffen. Es war der hammer!!!Es war so schön, wir hatten eine lässige Gruppe, es wurde getanzt und viel gelacht. Die Villa mit Blick auf das Meer ist traumhaft. Das Essen ist so lecker, gesund und alles frisch zubereitet. Das Training hat riesen Spass gemacht, mit Bootcamp und Yoga war es total abwechslungsreich. Die beiden hosts (Selina & Livia) haben das Retreat mit herzblut, viel Motivation und so liebevoll geleitet🫶 Ich danke euch von Herzen und auch an das Templeshape Team für die durchaus professionelle Organisation.❤️Ich werde bestimmt wieder ein Retreat mit Templeshape buchen und kann es jedem empfehlen!

Ich habe zusammen mit meinem Mami das Retreat in Kreta besucht. Uns hat es wirklich sehr gut gefallen. Die beiden Hosts (Livia und Selina) waren wirklich super. Zwei ganz tolle Menschen mit viel Energie und Passion❤️. Wir haben uns gleich von Beginn an wohlgefült und die Bootcamp und Yoga Sessions waren wirklich sehr gut. Die Villa ist traumhaft und unsere Truppe war ebenfalls super. Wir hatten eine tolle Altersdurchmischung und hatten wirklich viel Spass, schöne und lustige gemeinsame Momente. Auch für eigene Aktivitäten blieb genügend Zeit. Danke an Tempelshape für diese tolle Woche 😊

the mix of BootCamp and Yogaat the nicest places (beach, pool)outdoor !with great teacherswith best healthy local foodwas just amazing

„Ein extrem sympathisches Team und ein durchdachtes Training für alle Level – auch für Fortgeschrittene. Das Essen ist fantastisch, und man lernt auf spielerische Weise viel über sich selbst und seinen Körper. Eigene Ideen werden spontan integriert, was das Ganze sehr persönlich macht. Ich wäre am liebsten noch länger geblieben – tolle Teilnehmer:innen und eine Atmosphäre, die Lust auf mehr macht. Ab jetzt definitiv ein jährliches Must-Do!“

Great bootcamps, food and people! And the villa to match.

This is an AMAZING studio offering a wide diversity of activities, from yoga, to bootcamps, pilates and kettlebell training. The vibe, the teachers, the community make it even more fun to work out, without loosing sight of the prize!!! You get a good endorphin kick after each class.After being enrolled for >1.5 years I had to relocate, but if I could bring something with me, it would be this studio!!! Thanks so much to Dani, Mira and all the teachers for the excellent environment you created, for keeping an eye on everyone and making each training great. I will miss it a lot!!Wishing all the best to the team!!!

Super schöne Woche in Fuerteventura! Vielen Dank für die vielen schönen Eindrücke und Momente. Von Anfang an hat uns Sophia vor Ort super herzlich empfangen und durch die ganze Woche begleitet! Das Essen, die mega Villa, die tollen Menschen, das Pilates und das Surfen, es hat alles gepasst und war toll organisiert. Ich kann Sophia und das ganze Team in Fuerteventura wärmstens empfehlen und würde jederzeit diese Reise nochmals machen.

Super workouts, super trainer, super location. Man fühlt sich hier wirklich wohl, glücklich und fertig 😁

Was für eine schöne Erfahrung!Ganz verzaubert fühle ich mich nach dieser Woche intensiver Leichtigkeit und gelassener Lebensfreude und ich danke allen Beteiligten:Templeshape für die Planung und ihr Gelingen, höchste Qualität zu bieten, Sophia für die herzliche und effiziente Betreuung, Vanessa für ihre verwöhnende, inspirierte Kochkunst, Robbie für seine kraftvollen und heilsamen Massagen, Louise für ihr Strahlen und die motivierenden Pilatesstunden und uns allen, die wir von Fremden ganz schnell zu Freunden wurden."We shaped a temple !" Danke!

It was the BEST week in Fuerteventura. gorgeous villa with healthy and delicious food prepared by flavour queen Vanessa. Solid pilates lessons from Louise to prepare for surfing and expert massages from Robbie to recover afterwards. Most importantly, Sophia's heartfelt and fun approach quickly formed us into a comfortable group with many adventures and laughs.

I am what you can say a retreat addict but there is a reason why…because once you’ve had a taste of just one amazing experience, you want to have it again. But not all retreats are equal and only a few leave you with not only the beautiful memories to keep and amazing vistas to remember but also the feeling of having met family. This last week in Fuerteventura at Templeshape Pilates and Surf where all that and more. From the warm reception by Sophia, the hostess, who came to pick me up even late into the evening because of the disastrous flight mishaps of the day to the friendly and homelike greeting from all at breakfast the next day, from the amazingly rich and healthy foods of Mother Earth made by Vanessa to the healing hands of Robbie to knock out all the knots and stresses stored up in the body, from the rigorous tumbles of the surf in Playa Blanca under the reassuring gaze of our surf coaches, Joan and Sam, to the downward dogs and Pilates 100s of our lovely instructor, Louise, all warmed the soul while surrounded by the long dormant Calderon Hondo and guarded by the bright constellation of Orion and Jupiter above in the most beautiful, architecturally designed villa I have ever stayed at. There is a reason that many movies have been filmed on this island. It is stunning! It is always amazing how quickly a group of seeming strangers become like old friends and family in just a few days and this one certainly felt just like that. A great way to start 2025! Thank you to all!

Whatever your reasons will be when you are thinking about doing a retreat with templeshape - do it! You will find exactly that and so much more. From the first moment on you will feel like being on holiday with old friends, where you can be yourself with and relax and meet new friends. From sunrise surfs, coming home to the amazing breakfast cooked by the fairy godmother of the kitchen Vanessa, to having a nap on the couch, while listening to conversations and Jazi induced laughs from your new friends, cooking classes, Pilates and templeshape queen Dani’s signature burn served by the pool, to sunset drinks by the ocean - it will be an experience you will never forget. Plus points if you bring your mum for even more laughter, wisdom and fun. Thank you Templeshape for this wonderful week in Fuerteventura - my body, mind and heart are still overflowing with joy and I will cherish these moments for a long time. I can still feel the sun on my skin even now when being back in ice cold foggy Switzerland. Thank you ❤️

I could not have wished for a more fun, enjoyable week in Fuerteventura with Dani and the Templeshape team. It was just the perfect tonic I needed in every way for body, mind and soul.I loved every minute, met some like-minded, new friends, ate far too much nutritious, delicious food, really enjoyed the pilates, loved the surfing, plus creative ateliers "crafted" specially for us.Dani cared for us all so much, nothing was ever too much trouble. Every attention to detail from the beyond stunning, yet welcoming villa, our generously thoughtful Templeshape goodie bags (the best ever!) upon arrival...programme timing and all were exemplary. Big thanks equally to our amazing chef Vanessa and to Robbie and his team for our massages...I really didn't want to leave and can't wait to return to this magical volcanic isle and on another retreat with Templeshape. Hopefully also together with some of the amazing girls I was also lucky to meet.Dani, Gerrit, you are the best and again I cannot thank you enough!

Vielen vielen Dank an Dani und Gerrit von Templeshape für duese wunderbare Retreatwoche🙏🙏Alles war perfekt organisiert und ich habe mich sehr sehr wohl gefühlt. Die Villa ein traumhafte Filmkulisse und die Zimmer mit eigenen Terrassen mit Blick auf den Vulcano - traumhaft. Die Gruppe war einfach toll und die Atmosphäre sehr heiter und entspannt.Surfen, Pilates und Sunrise-Vulcano-Hike einfach nur SUPER!!! Vanessa unsere Cooking-Queen hat uns von morgens bis abends kulinarisch verwöhnt und die Kochkurssessions waren sehr inspirierend und haben großen Spaß gemacht. Das Chillen am Pool hat unglaublich gut getan.Ich fliege sehr zufrieden und beglückt nach hause und freue mich schon auf‘s nächste Templeshape-Retreat😃Muchas gracias🙏😘😘

If you're looking for a Pilates retreat with cooking sessions in a beautiful setting, this is it! I attended a retreat on the stunning island of Fuerteventura with TempleShape, and it was an incredible experience. The retreat offered a wonderful mix of activities, from morning walks and Pilates sessions to HIIT training, making it easy to stay active and feel energized.The group was a fantastic blend of people, all sharing the fun of movement and relaxation. We also enjoyed delicious home-cooked meals together, with valuable nutrition and cooking insights that added depth to the experience. TempleShape took care of every travel detail, which made everything feel easy and seamless. I was able to fully relax and enjoy my time off, knowing everything was thoughtfully organized. Highly recommend!

Das Retreat in Fuerteventura war der HAMMER!!! Unsere Hosts unschlagbar freundlich und hilfsbereit!!! Das Essen war sehr lecker und mit viel Liebe zubereitet!! Wer noch nie bei Templeshape im Retreat war muss dies unbedingt noch nachholen!!!!

I know now where i will be next year, making lasting memories 🙂

I had a blast at the Templeshape Retreat in Spain and last year in Sardinia- both times great people, amazing food and warm conversations. The combination of bootcamp in the morning and yoga in the evening is amazing- can only recommend!

Aus dem Alltag raus und ein Retreat mit Templeshape nach Spanien (Cambrils) gebucht. Einer meiner besten Entscheidungen im Leben. Mit einem grossen Lächeln und offenem Herzen wurden wir Gäste in der schönen Villa empfangen. Die Harmonie der Gruppe war vor der ersten Minute an spürbar. Eine Woche mit abwechslungsreichen Sporteinheiten (Yoga&Bootcamp), sensationellen und immer mit Herz angerichteten Mahlzeiten, gute Gespräche, herzhaftes Lachen und einfach nur ein Dasein von Glück konnte ich miterleben. Ein grosses DANKESCHÖN an das Team von Templeshape! Immer wieder würde ich mit Euch in ein Retreat eintauchen.

Ich war im September im Marokko Retreat, es war einfach super! Das Gesamtpaket mit Workouts (Bootcamp, Yoga, Surfen), das leckere Essen, die unvergesslichen Ausflüge und die wunderbaren Menschen machten das Retreat perfekt! Zwischen den Programmpunkten konnte man gut am Pool die Sonne oder die Aussicht von der schönen Villa geniessen. Ein grosses Dankeschön an Sophia und Elettra für die tolle Woche!

Spent wonderful time during a retreat in Wildhaus, amazing people, great activities! Wholesome experience ❤️ Thank you so much!

I'm really impressed with my experience at Temple Shape so far! I first came across them while exercising in the park, where I noticed a group of people doing a workout together. My curiosity led me to ask what was going on, and that’s how I met Dani. She was super kind and quickly shared all the details about Temple Shape.What I discovered was beyond my expectations. They have a great studio in town, but during the summer, they take their workouts outdoors, which has been a great way to mix things up. They also offer sessions at cool spots like the 25th Hotel West, where you can even relax in the sauna afterward—definitely a nice touch! And their retreats around Europe sound amazing. I’m excited to check those out too.Being new to Zurich, I’m glad to have found a community that’s so welcoming and focused on health and wellness. The studio has a great vibe, with a cozy space to hang out, grab some healthy snacks, and connect with others before and after classes.Thanks to the team at Temple Shape for the warm welcome, looking forward to more great sessions with you all!

War einfach Mega!! Ich freue mich so sehr nochmals die Erfahrung wiederholen zu dürfen! Danke viel Bielefeld mals!

Great place! After my first yoga class, I fell in lovethanks to Rada for a very great experience ❤️️

Das Retreat-Wochenende in Wildhaus war super! Feines Essen, wunderbare Gesellschaft und eine gute Zeit miteinander 🙂 Mira, Dani und Gerrit tun alles dafür, dass man sich jede Sekunde wohl fühlt. Ich kann es von Herzen nur weiterempfehlen. Ich kann es zu 100% von Herzen nur weiterempfehlen 🙂

Das Retreat in Wildhaus war fantastisch. Es stimmte von A-Z alles, von der Unterkunft über das köstliche und liebevoll zubereitete Essen, den sportlichen Aktivitäten über die herzliche Gastfreundschaft. Man hat sich von der ersten Sekunde an sehr wohl und geschätzt gefühlt.Vielen Dank für ein wunderschönes, spannendes und lehrreiches Wochenende.❤️

I signed up for the retreat at Wildhaus and it was my first retreat ever. I don’t think I could have asked for a better one. Dani, Mira and Gerrit will go out of their way in every aspect to make sure you’re looked after. Despite not knowing anyone when I walked in, it felt like home from the first meal. The workouts were well planned and enjoyable, the food was healthy and delicious, the hikes were refreshing and all activities well thought out. There are several activities where you get to know people you’re staying with as well as becoming aware about yourself and fitness in general. Made a few good friends from this trip as well. Will definitely recommend this!!

Wir haben das Wochenende im Retreat in Wildhaus total genossen und sind super happy. Dani, Mira und Gerit haben uns rundum verwöhnt. Nicht nur, dass es an nichts gefehlt hat, wir wurden zusätzlich mit frischen und unglaublich leckeren Speisen versorgt. Die Yoga- und Bootcamp-Sessions waren intensiv, doch gerade deshalb besonders wirksam – man fühlt sich danach einfach grossartig:) Die herzliche und authentische Art von Dani, Mira und Gerit haben wir sehr geschätzt. Man spürt, dass sie ihre Arbeit mit grosser Leidenschaft machen und mit Herz dabei sind. Wir haben uns sehr wohl gefühlt und werden gerne wiederkommen. Vielen Dank für ein wirklich tolles Wochenende und die tollen Gespräche! <3 Alice und Bettina

After doing lots of Yoga, Pilates and workout classes at Templeshape, I also decided to go for one of their retreats, so I joined the one in Wildhaus. As I actually already expected, it was an amazing experience that I can just recommend! It’s an amazing mix of Yoga and workouts as well as a few other activities and on top their will spoil you with self cooked treats and meals! As in their studio it was a really welcoming atmosphere!Mira, Dani and Gerrit were amazing hosts and I can’t wait to join one of the other retreats too!! A big thanks to all of them for making this experience so unique!

Super nice!!! Recently joined the weekend retreat in Wildhaus and it was really nice. It was my first time doing Yoga and Mira was super helpful and patient. And Dani’s bootcamps were the best way to start the day!!They created a warming atmosphere through the whole weekend. And the food was really amazing!!!Totally recommended!!

I just attended a weekend retreat in Wildhaus, and it was a beautiful experience. Dani, Mira, and Gerrit are amazing hosts who make you feel right at home from the moment you arrive. We had so much fun throughout the retreat. The work out classes were very intense—Dani showed no mercy, but it was worth every drop of sweat. After the yoga sessions with Mira, I felt like a new person. The food was exceptionally delicious, prepared with so much love and attention to detail.Also the house itself is stunning; it's spacious yet cozy, set in a beautiful mountain location. Overall, it was a wonderful experience, filled with special moments shared with new friends. I'm very grateful for this unforgettable retreat.

sehr schönes Yoga Studio, ich habe die HIIT Yogaklasse bei Ina besucht mit dem HalloYoga Buch und es war mega. Sie geht auf die individuellen Fortschritte ein und ist mega sympathisch.

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