You do not need a spare room to do Pilates at home. A space the size of a yoga mat is enough for a full session, and small props pack away into a single bag. This guide shows how to set up a Pilates corner in a small apartment, which equipment fits (and which does not), how to keep the noise down for the neighbors, and a 20-minute routine that never leaves the mat.
Full disclosure: Pilamie sells a home Pilates kit, and we link to it below. Any compact props will work.
How much space do you need for Pilates?
A standard mat is about 72 by 24 inches (183 by 61 cm). Add a little room at each side so you can stretch your arms out, and you need roughly 7 by 4 feet of clear floor. That is less than the space in front of most couches. For wall Pilates, pick a stretch of wall with the same clear floor in front of it.
Equipment that suits a small space
| Prop | Why it fits |
|---|---|
| Mat | Rolls up and stands in a corner or under the bed |
| Pilates ring | Flat, about 15 in across, hangs on a hook |
| Soft mini ball | Deflates flat for storage or travel |
| Resistance bands | Weigh almost nothing and fold into a pocket-sized pile |
| Stretching strap | Rolls up like a belt |
| Grip socks | Live in the drawer with your other socks |
What does not fit well: a full reformer needs about 8 by 2.5 feet of floor on its own, and folding models are still heavy to move. For most apartment dwellers, a mat plus small props gives you most of the same moves in a fraction of the space. See reformer-style moves you can do on a mat.
Keeping it quiet for the neighbors
- Pilates is naturally quiet. There is no jumping, and most moves are done lying or seated.
- Use a mat on hard floors. It softens the sound of knees and elbows on the floor.
- Lower slowly. Control the way down in bridges and leg lifts, which is better technique anyway.
- Skip the weights. Bands and a ring give resistance without the risk of dropping anything.
A 20-minute Pilates routine that stays on the mat
- Warm-up (3 minutes). Lying on your back: pelvic tilts, knee drops side to side, and slow arm reaches overhead.
- Bridge with ball squeeze (3 minutes). Ball between the knees, lift and lower the hips slowly. 2 sets of 10 to 12.
- Ring inner-thigh press (2 minutes). Lie on your back, ring between the ankles with legs raised, press and release. 12 to 15 reps.
- Banded clams (3 minutes). On your side, loop band above the knees, lift the top knee and lower. 12 per side.
- Dead bug (2 minutes). Arms up, knees over hips. Lower opposite arm and leg slowly, then switch. 8 per side.
- Seated band row and ring chest press (3 minutes). Long band around the feet for rows, then ring between the palms for presses. 12 of each.
- Side-lying leg lifts (2 minutes). 10 slow lifts per side, adding a band when they feel easy.
- Stretch (2 minutes). Strap hamstring stretch on each side, then hug your knees in.
Make it a habit in a small home
- Keep everything in one bag next to where you roll the mat out, so setup takes under a minute.
- Link it to something you already do, such as right after your morning coffee or before dinner.
- Follow a plan so you are not deciding what to do each day.
One bag, 14 pieces
The Pilamie Home Pilates Kit packs into one drawstring bag: a ring, a ball that deflates flat, five loop bands, a long band, a figure-8 band, a stretching strap, a toner and two pairs of grip socks. It is $49.99 with free tracked US shipping and includes our 28-Day Pilates Challenge plan. Add your own mat and you are set.
Want to use a wall as well? Try our wall Pilates routine with props.