Not having a reformer at home is not a reason to give up Pilates. This is stated by Anakarina Balza, who has 25 years of experience as a certified instructor of the method. Today, furthermore, she trains new instructors in Club Pilates España’s Teacher Training program. According to her, the mat offers plenty. “Mat Pilates allows you to improve mobility, stability, muscular strength, and postural control mainly using your own body weight,” she explains.
What does the machine contribute then? Basically, springs. “The main difference with the reformer is that this unit includes a spring system that allows you to regulate resistance, assist certain movements, and expand training possibilities,” Balza notes. That does not mean one modality is inferior. “Both modalities share the principles of the method,” she recalls, although the reformer offers more room to adapt exercises to each level.
To practice at home, Balza proposes a routine of five exercises: cat stretch, bird dog, single leg circle, bridge (bridge) and plank. Each one targets a different area, from the spine to the hip, the glutes, or the abdomen. “The combination allows you to work different areas of the body and develop complementary abilities without the need for specialized equipment,” she explains.
And is there a moment when, without a machine, progress stalls? Balza is clear. “There is no specific moment at which progress stops for not using a reformer, since the exercises can be adapted and progressively increased in difficulty,” she asserts. The mat can deliver real improvements in strength, mobility, stability, and body control, especially with regular practice. The machine, of course, adds resistance and new movements.
The five exercises, one by one
The first, the cat stretch, is performed on all fours. The idea is to mobilize the spine gently, without forcing. The second, the bird dog, starts from the same position. From there, Balza explains, “an arm and the opposite leg are extended while keeping the pelvis stable.” It seems simple, but it requires working on stability and coordination at the same time, because the body must stay still while the arm and leg move away.
The third is the single leg circle, designed to gain hip mobility. It is performed lying on the back and, Balza says, “it consists of drawing circles with one elevated leg without moving the pelvis.” There lies the key to the exercise. The leg moves, but the rest of the body remains stable. If the hip starts to wobble, one of the mistakes she most often sees occurs: losing stability.
The fourth is the bridge, one of the most complete. “Lie on your back with your knees bent and feet flat on the floor, and progressively lift the pelvis until shoulders, hips, and knees are aligned,” she details. The weight is distributed between the feet and the upper back, never on the neck. You can ascend by articulating the spine vertebra by vertebra or keeping it neutral, depending on what each person needs.
The fifth, the plank, strengthens the abdomen and improves overall stability. Here the key is to keep the body aligned from head to heels. Balza warns about the mistakes most commonly made when training without supervision, which apply to all five exercises. “The most habitual errors to avoid are forcing the movements, arching the lower back too much, or losing stability,” she explains.
How much to practice and how to progress
To start, you don’t need a lot of time. Balza proposes two or three sessions per week of 15 to 20 minutes, adapting the exercises to each person’s fitness level. With practice you can add repetitions, try more demanding variants, or include small balance and coordination challenges. Always without losing technique. “Higher intensity does not necessarily mean a more effective workout,” she reminds.
And when do changes become noticeable? Balza recalls that visible results also depend on consistency, the starting level of each person, and their habits. What the mat certainly offers is a way of training that can be sustained over time, because it does not require machines or travels. Just a space in the living room, about twenty minutes, and repeating it several times a week.
