Hot mat Pilates classes are filling up, and "hot mat pilates near me" is one of the fastest-rising Pilates searches right now. If there is no heated studio nearby, or the class price puts you off, you may be wondering whether you can do it at home. Short answer: you can do the same mat workout at home, but you should not try to copy a studio hot room. Here is why, and what to do instead.
This article is general information, not medical advice. Exercising in heat is not suitable for everyone. If you are pregnant, have a heart or blood pressure condition, or take medication that affects how you handle heat, talk to your doctor before trying any heated workout. Full disclosure: Pilamie sells a home Pilates kit and we link to it below.
What is hot mat Pilates?
It is a mat Pilates class taught in a heated room. Studios describe their rooms as anywhere from the mid 80s to around 100°F, often with added humidity. The moves are the same as a regular mat class: bridges, planks, leg series and core work, sometimes with light props.
Can you do hot mat Pilates at home?
You can do the workout. Recreating the heat is the part to be careful with. A studio has controlled heating, ventilation and an instructor watching the room. A bathroom with a space heater has none of those. Studios themselves warn about overheating and dehydration, and those risks are harder to manage alone.
A sensible home version is a warm room, not a hot one:
- Close the windows and let the room sit at a comfortable warm temperature.
- Skip space heaters next to your mat. They are a burn and fire risk around towels and bands.
- Do not block ventilation.
- Never exercise alone in a small sealed, heated space.
What you need
- A mat with good grip. Sweat makes smooth mats slippery.
- A towel to lay over the mat and another for your hands.
- Water within reach. Drink before, during and after.
- Grip socks. They help when feet get damp.
- Light props. A ring, a soft ball and a light loop band are what many mat classes use.
- Light, breathable clothes.
A 20-minute warm-room mat routine
- Breathing and pelvic tilts, 2 minutes.
- Glute bridge with a loop band above the knees, 3 sets of 10.
- Toe taps, 16 alternating.
- Side-lying leg series: lifts, small circles, 10 each, both sides.
- Forearm plank, 3 holds of 15 to 20 seconds.
- Ring squeeze between the knees in a bridge hold, 12 slow squeezes.
- Stretch: hamstrings with a strap, then rest on your back for a minute.
Take a sip of water between moves and rest whenever you need to.
When to stop
Stop, cool down and drink water if you feel dizzy, light-headed or sick, get a headache, or notice cramping. Leave the warm room. If symptoms do not ease quickly, get medical help.
Looking after your props
Wipe sweat off bands, ring pads and the ball after each session and let them dry before they go back in the bag. Store them away from heaters and direct sun.
Props for the routine
The Pilamie Home Pilates Kit has the ring, ball, five loop bands, stretching strap and two pairs of grip socks used above, for $49.99 with free tracked US shipping and 30-day returns. A mat is not included.
Related: what you need for mat Pilates and Pilates in a small apartment.