You don’t always need hefty equipment to reap the mental and physical benefits of Pilates. These low-impact, gentle yet serious strength workouts have been proven to help reduce lower back pain, decrease body fat, enhance flexibility, and even improve mental well-being. Whether you are new to Pilates or experienced, you can do these exercises without any equipment.

1. Plank Walker

• Spread your arms in a plank position
• Bring your right knee towards your chest
• Next, extend the leg back
• Point your toes towards the ceiling
• Do this 5 times and follow with the other leg

2. Thigh Stretch

• Kneel on the floor with knees under the hip
• Tilt your upper body back till around 45 degrees
• Maintain a straight line from the head to the knees
• Come back to the starting point

3. Kneeling Side Kick

• Kneel down with hips above your knees
• Keep left hand on the ground
• Extend your right leg out while holding your right hand behind your head
• Raise your right leg till the height of your hip and lower it
• Do it 10 times and repeat with the other leg

4. Double-leg stretch

• Lie down on your back
• Lift your shoulders slightly
• Raise both your legs and bring them close to your chest
• Circle your arms around the chest and hug your knees

5. Scissors

• Lie on your back
• Lift your head and neck off the ground
• Raise left leg 1 inch from the ground and lift your right leg to the ceiling.
• Touch your ankle with your hands
• Repeat with your left leg

6. Hundred

• Lie on your back with arms on either side
• Raise your head, neck, and shoulders
• Raise your knee and bend it at a 90-degree angle
• In this position, pump your arms up and down
• Repeat as many times as you can

7. Swan

• Lie on your stomach
• Keep your hands underneath your shoulders
• Raise your head slightly
• Lift your chest and extend your arms forward and lift your legs 1 inch above the mat
• Bend your elbows to form a W shape.
• Hold and then bring everything down on the mat