Written by Mia Barnes

Pilates isn’t just stretching in a sunlit studio with incense burning in the background. In fact, some of the strongest, fittest people out there — from elite athletes to special forces — use Pilates to train smarter, stay injury-free, and move better for longer.

So if you’ve ever dismissed it as “not for you,” here’s your wake-up call. Whether you’re male or female, new to fitness or training like a pro — Pilates has something powerful to offer.

1. Build Functional Strength — Not Just Gym Muscles

What it does:

Pilates strengthens the deep stabilising muscles in your core, hips, glutes and back. These muscles don’t just make you look good — they keep you strong, mobile and injury-resistant.

Why it matters:

Typical training routines often favour the larger, visible muscle groups while neglecting smaller stabilisers that support proper alignment and movement. That’s how injuries happen. Pilates helps restore balance and build true functional strength.

“Pilates gives me strength I can actually use in sport and daily life — not just the mirror.”

 

2. Undo the Damage from Sitting All Day

What it does:

Restores spinal mobility, opens up the chest and hips, strengthens the posterior chain — all the things your body needs after years of desk work, driving, or scrolling.

Why it helps:

When we sit all day then jump into high-impact workouts, we overload tight joints and underused muscles. That cycle doesn’t end well. Pilates helps you move well, so you can train well — and stay pain-free doing it.

“Pilates is mobility, posture, and performance rolled into one.”

3. Top Athletes Use It — and You Can Too

Big names who use Pilates:

Serena Williams
LeBron James
Andy Murray
Simone Biles
Cristiano Ronaldo

They’re not doing it for the aesthetics. They’re doing it to:

Recover faster
Train smarter
Improve flexibility, control, and joint health
You don’t have to be a pro athlete to benefit — but this is how pros stay ahead.

“If it’s good enough for the best in the world, it’s good enough for you.”

 

4. Challenge Your Ego — and Strengthen Your Weak Spots

Pilates isn’t easy.

It looks simple — but it’s brutal in the best way. Try holding a roll-up with control. Try slow leg circles with deep core engagement. You’ll feel muscles you didn’t know existed.

Why people love the challenge:

It’s not about reps or weight. It’s about precision, control, and breathing through discomfort. It trains your focus as much as your body.

“Pilates will find your weak spots and make you stronger from the inside out.”

 

5. Reset Your Mind as Well as Your Body

Mental benefits:

• Reduces anxiety and stress
• Improves sleep
• Enhances focus and mental clarity
• Acts as a moving meditation
  

Whether you’re managing a full-on job, raising kids, training for a marathon, or simply trying to stay sane — Pilates gives you space to breathe, both mentally and physically.

“It’s the only time I feel truly present and grounded.”

Final Thought: Strength Redefined

Real strength isn’t just about how much you can lift. It’s about how well you move. How fast you recover. How long you stay pain-free.

Pilates trains all of that — and more. So ditch the outdated stereotypes. Pick up a mat, step into a reformer class, and give it a shot. You might be surprised how good it feels to train like this.

Strong people do Pilates. It’s time you joined them.

Ready to get started? Explore our Weighted Pilates Ball, Tone-Up Wrist & Ankle Weights, Pilates Ball and Pilates Bars — sleek, sculptural tools designed to elevate every move.

Written by Mia Barnes

Creating a home gym doesn’t have to empty your wallet. With a little creativity and some smart choices, you can set up a functional workout space without spending a fortune. Whether you’re into strength training or cardio, here’s how to make it work on a budget.

Prioritise the Essentials

You don’t need fancy machines to get a great workout in. Focus on versatile, affordable equipment like:

• Resistance bands for strength training and stretching.
• Dumbbells or adjustable weights
• A jump rope for affordable cardio
• A Pilates ball for stability, stretching and balance

Use What You Have

Before buying anything, check what’s already in your home. A sturdy chair or ottoman can double as a workout bench, and towels (or paper plates!) can replace sliders for core workouts. Even a backpack filled with books (or adding hand weights to your coat pocket) can act as a weighted vest.

Find Budget-Friendly Alternatives

A gym membership can be pricey; however, creating a home gym and investing in durable, quality equipment you only buy once is a great long-term alternative to keep exercising. It is even better when you don't have to spend time and money driving to get there!

If new equipment isn’t in the budget, look for second-hand options. Check Facebook
Marketplace, Ebay or charity shops. Many people sell barely used fitness equipment for a fraction of the price.

Focus on Bodyweight Exercises

You don’t even need equipment to build strength. Squats, lunges, push-ups, and planks are all effective and free. Bodyweight movements are a fantastic way to build muscle and improve balance. Combine them into circuits for a full-body workout.

Core sliders are a great way to add resistance and strength to bodyweight workouts on a budget without weights.

Get Creative With Cardio

Treadmills and stationary bikes can be pricey, but there are other options. If you can't get out for a run, try high knees, jumping jacks, HIIT (think Joe Wicks) or dance workouts on You Tube. Low-impact cardio like Pilates or Vinyasa yoga can help you deal with chronic conditions like diabetes or osteoporosis. Walking is a great, low impact cardio workout with so many health benefits, and it's free!

Make Use of Free Online Resources

Skip the expensive workout programmes. YouTube has thousands of free workout videos, from yoga to strength training. Fitness apps often have free versions with great workouts, too. We have downloadable workouts available in our Workout Centre to help you get started.

Create a Motivating Space

Your home gym doesn’t need to be fancy. Just clear a small area and keep it organised. A
corner of your living room, garage or even outdoor patio can work. Keeping your equipment in one place helps create a habit of working out regularly. A yoga mat
or foam tiles can make hard floors more comfortable. A mirror — even a small one — can help with form.

Make Your Own Equipment

If you’re handy, you can build some of your own workout equipment. A sandbag or plastic bottle filled with rice can replace traditional weights. A duffel bag stuffed with heavy objects makes a great DIY weight for deadlifts and squats. You can even fill an old basketball with sand to use as a homemade medicine ball. You can read about the benefits of adding light weights to your exercise regime here.

Upgrade Over Time

There’s no need to buy everything at once — start with the essentials and upgrade as your fitness goals evolve. Begin with resistance bands and bodyweight workouts, then add weights and other equipment when your budget allows. The key is to prioritise what you’ll use and invest in quality pieces instead of buying equipment that might collect dust.

Stay Consistent

A home gym is only effective if you use it, so find workouts you enjoy and set a schedule that works for you rather than makes fitness harder. Even short workouts done consistently will lead to progress. The beauty of a home gym is that you have full control over your space and routine. Find our latest blog post here on how to create a consistent routine as part of your daily life that you can stick to.

Make the Most of Your Home Gym

Creating a home gym on a budget is completely possible. Whether you’re shopping  second hand or using free workout resources, there are plenty of ways to stay fit without spending a fortune. The most important thing is to get started and stay committed to your fitness journey.

Ready to amp up your Pilates practice? The resistance of our ankle wrist weights and Pilates bars added to an already great workout will help take it up another level for greater strength and endurance. This full-body workout is designed to sculpt, tone, and strengthen the body from head to toe with Amp ankle and wrist weights combined with 1.5kg Pilates bars (3kg pair). This is an ideal routine for both a new and a seasoned Pilates enthusiast, where many muscle groups are engaged at a time to enhance balance, flexibility, and strength.

We now come to this effective empowering Pilates workout routine, great for working out at home. Get going with a mat, weights, and bars!

Warm-Up (5 minutes)

Start off with a soft, gentle warm-up to get the body ready and blood flowing. Light stretching, arm circles, or marching to get going. This really helps the workout have more impact when you get started. Now you are ready, let's go!

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A post shared by DT Pilates (@d.t.pilates)

Find the full workout post on Instagram here.

Full Body Express Pilates Routine

Each exercise has 10-12 reps to make sure you are targeting every muscle group without overworking one spot. Here's how to perform each one for maximum effect.

Super(wo)man Lifting Weights

• Target muscles: Lower back, glutes, shoulders, core.

• How to do it: Lie face-down on your mat with your arms extended in front, holding onto the Pilates bars. Bring both the arms and legs off the floor, keeping your legs straight, while making sure your core is active throughout the time. At the top of the movement, hold for a second, then lower down, controlled.

• Tip: Pay most attention to squeezing your glutes and maintaining neutrality of your neck, keeping it in line with your spine.

Tricep Push-Back with a Leg Bend

• Target muscles: Triceps, core, glutes.

• How to do it: Stand feet hips-width apart, with your hands grasping a Pilates bar on either side. Slightly bend forward at the hip, bending your elbows at a 90-degree angle. Extend your right leg back while you push both arms back, straightening the elbows. Return to start, then repeat with the opposite leg.

• Tip: Hold your core for stability and ensure that all movements are controlled for maximum burn.

Leg Lift to Shoulder Rock

• Target muscles: Shoulders, core, legs.

• How to do it: Stand tall holding a Pilates bar in each hand at your sides. Lift your right leg up to hip height as you raise the bars to shoulder level. Lower the leg and arms down, then repeat on the other side.
• Tip: Engage your core to keep your balance without swinging arms.

Hydrant

• Target muscles: Glutes, hips, core.

• How to: Start on all fours, with your wrists directly under your shoulders. Keeping the knee bent, lift your right leg out to the side at a 90-degree angle. Lower back down, hovering over the mat. Complete one round and return to the starting position, repeat on the left side.

• Tip: This is where the magic of a strong core comes into play to avoid arching of your lower back.

Hydrant to Leg Extend

• Target muscles: Glutes, core, hamstrings.

• How to do it: From the hydrant position, lift right leg out to side, extension straight. Bend knee to return to hydrant, then lower back down.

• Tip: Engage your core to maintain stability and avoid swaying from one side to the other.

Leg Extend to Diagonal Tap

• Target muscles: Glutes, core, inner thighs.

• How to do it: Start on all fours and extend your right leg straight back. Tap it across to the left diagonally; lift and return to original position. Once you have completed one round on your right leg, return to the start position and repeat with your left leg.

• Tip: Keep core braced to maintain balance without side-to-side rocking.

Knee to Elbow

• Target muscles: Core, obliques, shoulders.

• How to do it: Begin by lying in a high plank with wrists under shoulders. Bring your right knee up toward your right elbow, drawing your obliques in. Return to plank and then repeat with the left knee.

• Tip: Keep hips level and avoid sagging as you bring each knee forward.

Cool Down (5 minutes)

Finish your workout with a well-deserved cool-down, which allows your muscles to catch their breath. Take in seated forward folds, child's pose, or a gentle spinal twist. Breathe deeply, letting your body release tension and celebrate the hard work you've completed!

Pro Tips

• Focus on Control: Pilates focuses a lot on slow, controlled movements that build muscle without strain.
• Engage Your Core: Throughout each exercise, remember to keep your core tight for stability and proper form.
• Breathe Mindfully: Exhale as you lift or extend, and inhale as you return to the starting position.

Why This Workout Works

This full-body Pilates routine is specially designed to engage your entire body while strengthening your core and centre with each exercise. Using Amp's ankle weights, wrist weights, and Pilates weights adds some efficient resistance to each move. Since Pilates is low-impact, it makes for a great choice with regard to exercise that is easy on the joints but very effective at the same time. From the development of strength and firming of muscles to truly mindful sets of exercise one can do at home, this Pilates routine will make sure your workout is well-balanced.

So roll out your mat, gear up with Amp weights and bars, and get ready to experience that rewarding burn from head to toe!

Follow Dan here for more great workouts and Pilates tips and guidance @d.t.pilates.

What Are Core Sliders, Exactly?

Core sliders are small disk-like exercise accessories that can add an extra level of challenge and diversity to your standard home workout routine. Core sliders are commonly designed from tough plastic (or try our beautiful bamboo discs),featuring a smooth slide side and a padded foam surface on the other.

They can be used on all sorts of floors: yoga mats, carpet, hardwood, and tile. They allow for full range of motion in exercises and are a very valuable addition to your fitness toolkit, whether you're a new beginner or an experienced exerciser.

What Do Core Sliders Do?

Here are some of the benefits of incorporating core sliders into your routine:

Increased Core Strength: Core sliders activate your core throughout the range of motion, thus creating a powerful stability force within the central part.

Stability and Balance: Using core sliders will require constant engagement with stabilizing muscles, which enhances general balance and coordination.

Gentle on the Joints: The smooth gliding motion would be easy on your joints. It makes core sliders a wonderful option for low impact exercises.

Versatility: They can be used for a wide range of activities and modes of exercise that target all muscles in your body, including the core, back, arms, and legs.

Portability: Light in weight and compact, core sliders are easily portable, making it easy to carry them with you. So, you can keep on doing your routine exercises even when you are traveling out.

How to Use Core Sliders

You can easily incorporate core sliders into your routine, as this is one real and very effective way to take the intensity up a notch. Here is what you need to do in a step-by-step guide:

Warm-Up Begin with a gentle warm-up exercise to make those muscles ready for the workout. Warm-ups can include dynamic stretches or light cardio.

Variations of planks:

Basic Plank: Place the sliders under your feet in a high plank position and hold the plank with your core tight.

Mountain Climbers: From the plank position, slide one knee up to your chest and return back to the starting position; switch, then continue with this running-like mountain climber motion.

Out and in: Start in the plank position with your feet together. Slide feet out to the side at the same time and then pull them back in keeping your core engaged and your weight forward over your shoulders.

Lunges:

Reverse Lunges: Stand with one foot on a slider. Then pull that foot back into a lunge position with the core engaged and return to the starting position. Repeat this movement on the other side.

 Lateral Lunges: Stand with one foot on a slider. Slide that foot out to the side into a lateral lunge position with the core engaged, and then slide back to the starting position. Repeat on the other side.

Curtsy Lunge: Stand on one foot with the other on a slider. Slide the other foot back beside the working leg, behind you in a curtsy position, trying to stay as tall as possible through the body, then return to the standing starting position. Perform this movement for 10 reps before doing it on the other side.

Core Exercises:

Knee Tucks/Bear: In a plank position, place sliders under your feet and pull both knees toward your chest before extending them back out.

Pikes: From plank position, slide feet towards hands by lifting hips up to ceiling, keeping legs straight.

Upper Body:

Push-Ups: Sliders under hands from high plank position, perform push up allowing hands to slide out at bottom.

Arm Circles: Kneeling on the floor with sliders placed under both your hands, now move in circular motion to involve your shoulders and arms.

Cooldown: Conclude your workout and support muscular recovery by a cool-down, including static stretch and deep breathing exercises.

Why Use Core Sliders in Your Routine

Core sliders further your home workouts and provide more benefits, such as:

Greater muscle activation: By using core sliders, you create an instability that will make the muscles work even harder in controlling and balancing. It increases strength gains.

Activation of multiple muscles mimicking natural movements: Therefore, core sliders engage many muscle groups at the same time, hence functional training for functional fitness.

Injury Prevention: Strengthening your core, back, and arms helps to stabilize your entire body, reducing the risk of injury during other activities.

Flexibility and Mobility: The sliding motion helps improve your range of motion, contributing to better flexibility and joint health.

Variety and Challenge: Mixing in core sliders with your current routine can spruce things up a bit by changing things just enough to give you the challenges needed to prevent monotony in your workout regimen.

Conclusion

Core sliders are indeed an awesome and versatile product to enhance your routine home workout. These sliders in your routine will definitely make your core stronger and more stable towards an overall fitter version of yours. Find our range here. Try them and see their benefits for yourself!

Verbessern Sie Ihr Bauchmuskeltraining und bringen Sie Ihre Fitness mit gewichteten Core-Workouts auf das nächste Level. Bei amp möchten wir Ihnen helfen, Ihre Fitnessziele bequem von zu Hause aus zu erreichen. Heute beschäftigen wir uns mit Core-Workouts und den Vorteilen von Gewichten zur Steigerung von Widerstand und Kraft.

Core-Workouts zielen auf die Muskeln im Bauch, Rücken und Becken ab. Diese Übungen sind nicht nur ein wesentlicher Bestandteil der allgemeinen Fitness, sondern bieten auch eine Vielzahl von Vorteilen, darunter eine verbesserte Körperhaltung, mehr Stabilität und Gleichgewicht, ein geringeres Verletzungsrisiko und eine verbesserte sportliche Leistung.

Stellen Sie sich nun vor, Sie könnten diese Vorteile noch steigern, indem Sie Gewichte in Ihr Rumpftraining einbauen. Dadurch erhöhen Sie den Widerstand, gegen den Ihre Rumpfmuskulatur arbeiten muss, was zu mehr Kraft und Ausdauer führt. Diese zusätzliche Herausforderung kann zu definierteren Muskeln und einem höheren Kalorienverbrauch führen und ist somit eine effektive Möglichkeit, Ihre Fitnessziele zu erreichen.

Eine starke Körpermitte ist für Frauen nicht nur aus ästhetischen Gründen, sondern auch für die funktionelle Fitness entscheidend. Eine starke Körpermitte stützt die Wirbelsäule und beugt Rückenschmerzen vor. Sie spielt auch bei alltäglichen Aktivitäten wie Heben, Beugen und Drehen eine wichtige Rolle. Egal, ob Sie eine Fitnessbegeisterte, eine vielbeschäftigte Mutter oder eine Profisportlerin sind, eine starke Körpermitte ist die Grundlage eines gesunden, aktiven Lebensstils. Lassen Sie uns gemeinsam eine starke, kraftvolle Körpermitte aufbauen.

So funktioniert dieses Core-Workout mit Gewichten von Sarah, Find UR Fit

Dieses gewichtete Core-Workout umfasst 4 Übungen, ergänzt durch Amp Wellbeing Dumbbell Strength Bars . Arbeiten Sie jede Übung durch und absolvieren Sie jeweils 9 Wiederholungen, bevor Sie mit der nächsten fortfahren. Alternativ können Sie mit 8 Wiederholungen pro Runde beginnen und eine Wiederholung pro Runde hinzufügen, um eine progressive Überlastung sowie allgemeine Kraft und Entwicklung aufzubauen.

Bei Bedarf können Sie zwischen den Wiederholungen eine kurze Pause von 10 Sekunden einlegen. Es ist wichtiger, beim Wiederholen der Übungen die Form beizubehalten, als müde weiterzumachen und sich zu verletzen. Machen Sie zwischen den Runden 20 bis 30 Sekunden Pause.

Stellen Sie die Uhr auf 9 Minuten und sehen Sie, wie viele Runden Sie schaffen!

Core-Training mit Gewichten

1. Halber Sit-up mit Überkopfheben
2. Crunches mit Gewichten
3. Sitzen in Deadbug stecken
4. Gewichtete Scherenbeine

Lesen Sie weiter, um vollständige Übungsanweisungen zu erhalten.

Halber Sit-up mit Überkopfheben

• Setzen Sie sich mit gebeugten Knien und den Füßen auf dem Boden hin, halten Sie das Gewicht mit beiden Händen vor sich und lehnen Sie sich mithilfe Ihrer Bauchmuskeln nach hinten in eine halbe Sit-up-Position.
• Richten Sie sich wieder in eine sitzende Position auf und halten Sie die Position, während Sie Ihre Bauchmuskeln verwenden, um sich wieder nach oben zu erheben und die Arme über den Kopf zu strecken.
• Kehren Sie langsam wieder zur Hälfte in die Ausgangsposition zurück und wiederholen Sie die Übung 9-mal.

Crunches mit Gewichten

• Legen Sie sich mit gebeugten Knien und den Füßen auf dem Boden auf den Boden, halten Sie die Kraftstangen mit beiden Händen und strecken Sie die Arme zur Decke hoch.
• Benutzen Sie Ihre Bauchmuskeln, um sich in eine Crunch-Position zu erheben.
• Kehren Sie zum Boden zurück und senken Sie sich mit einer langsamen und kontrollierten Bewegung ab. Wiederholen Sie die Übung 9 Mal.

Sitzen in Deadbug stecken

• Legen Sie sich mit ausgestreckten Armen und Beinen auf den Boden und halten Sie die Hantel mit beiden Händen.

• Heben Sie langsam die Arme, halten Sie dabei Ihre Ellbogen direkt über Ihren Schultern und halten Sie Ihre Arme gerade, während Sie gleichzeitig Ihre Knie in einen 90-Grad-Winkel bringen.
• Halten Sie Ihre Wirbelsäule gerade, indem Sie Ihren unteren Rücken in den Boden drücken (um ein Hohlkreuz zu vermeiden) und Ihre Körpermitte die ganze Zeit angespannt halten.
• Wenn Sie oben angekommen sind, rollen Sie sich in die Hockposition auf und setzen Sie sich auf, ohne die Füße auf dem Boden zu platzieren und dabei das Gleichgewicht zu halten.
• Senken Sie sich mithilfe Ihrer Bauchmuskeln langsam wieder in die liegende Position ab und senken Sie die Beine langsam gerade vor sich ab, während Sie die ausgestreckten Arme hinter Ihren Kopf senken. Wiederholen Sie die Bewegung 9 Mal.

Gewichtete Scherenbeine

• Legen Sie sich mit gestreckten Beinen auf den Boden. Halten Sie mit den Armen die Hantel direkt über dem Kopf, halten Sie dabei Ihre Ellbogen auf einer Linie mit Ihren Schultern und spannen Sie Ihren Rumpf an.
• Achten Sie darauf, dass Ihr unterer Rücken auf den Boden gedrückt wird, um eine gerade Wirbelsäule ohne Krümmung im Rücken beizubehalten.
• Senken Sie langsam jedes Bein nacheinander auf den Boden. Halten Sie dabei Ihre Wirbelsäule gerade, um ein Hohlkreuz zu vermeiden, und halten Sie Ihre Beine gerade. Wiederholen Sie jede Seite 9 Mal.

Wenn Sie bereit sind, Ihr Bauchmuskeltraining auf ein neues Niveau zu bringen, sind unsere Amp Wellbeing Dumbbell Strength Bars als 1,5 kg-Stangen (3 kg-Paar), 2 kg-Stangen (4 kg-Paar) oder 2,5 kg-Stangen (5 kg-Paare) erhältlich. Weitere Workouts wie dieses zum Einstieg finden Sie in unserem Workout Center . Lassen Sie uns wissen, was Sie sonst noch sehen möchten und wie Sie vorankommen!