How Much Space Do You Need for Pilates at Home?

How much space do you need for mat Pilates?

Start with the mat. A typical exercise mat is about 1.8 metres long and 60 centimetres wide. Then add the space your body takes up when it moves.

• Length. You need room above your head to reach your arms overhead, and below your feet to point your toes.
• Width. Leave room to stretch your arms out to each side and to swing a leg out in side-lying exercises.
• Height. If you do standing work with your arms overhead, check for low light fixtures, shelves or a ceiling fan.

To test it, lie on the floor where the mat will go and stretch out in every direction. If you touch anything, move it or move the mat.

Do you need a Reformer for Pilates at home?

You can do Pilates on a mat or on specialized equipment such as the Reformer, Cadillac, Chair and Barrel. Researchers describing the method in a 2012 systematic review said exercises can be mat-based or involve specialized equipment.

Mat work is a complete form of Pilates in its own right, with the same principles of centring, concentration, control, precision, flow and breathing. On the mat you work with your own body weight against gravity. Equipment adds springs that can support you or add resistance. That’s useful, and you don’t need it for the work to count as Pilates.

I go through the differences in mat vs Reformer Pilates.

How much space does a Reformer need?

A Reformer needs a lot more room than a mat. It’s a long machine, and you need space around it too, so you can get on and off, stand at the end and walk past it. The footprint varies by model, so check the manufacturer’s dimensions and measure your room before you buy.

If your condo building has a studio with Reformers, you may not need to own one at all.

What equipment do you need for Pilates at home?

You need very little.

• A mat. A cushioned mat makes rolling and kneeling exercises more comfortable on a hard floor.
• Grip socks. I highly recommend them, especially on smooth floors where your feet might slide.
• Small props, if you like. A resistance band, a small soft ball, a ring or light hand weights add variety and resistance.
• Comfortable clothes. Choose something breathable and easy to move in.

How should you set up the room?

A few practical things make a small space work better.

• Choose a flat surface. A hard floor with a non-slip mat is ideal. A thick rug under the mat can feel unstable for kneeling and standing balance work.
• Clear the edges. Move coffee tables and plant pots far enough away that a stretched arm or a leg circle won’t catch them.
• Mind the light. Natural light is lovely. Just avoid lying with the sun directly in your eyes.
• Let some air in. You’ll get warm, so a window or a fan helps.

Is mat Pilates quiet enough for a condo?

Mat Pilates is very quiet. There’s no jumping, running or dropped weights, and most of it happens lying, sitting or kneeling, so very little noise carries to the unit below. If you live in a condo and have avoided home workouts because of the neighbours, Pilates is one of the easiest options to keep up.

Is Pilates at home as effective as at a studio?

Home practice can be just as effective. It comes down to the quality of your instruction and how regularly you practise. A studio gives you equipment and a teacher. At home you skip the travel, and the routine is easier to keep.

Where home practice can fall short is feedback, because a video can’t see you. It’s easy to repeat an exercise for weeks with your ribs flared or your pelvis tipped and never know. A few sessions with an instructor will catch it, and so will filming yourself on your phone and comparing it with the video you’re following.

Sources

• Wells C, Kolt GS, Bialocerkowski A. Defining Pilates exercise: a systematic review. Complementary Therapies in Medicine, 2012. https://pubmed.ncbi.nlm.nih.gov/22579438/