10 Pilates Board Exercises You Can Do at Home (With Step-by-Step Guide)

Looking for an effective full-body workout at home without bulky gym equipment? The Pilates Board is your perfect solution. Compact, portable, and versatile, it allows you to strengthen your core, tone muscles, improve flexibility, and even stretch—all from the comfort of your home.

In this guide, we’ll show you 10 Pilates Board exercises suitable for beginners and advanced users alike. Each move comes with step-by-step instructions and tips to maximize results.

Whether you have a small apartment, a busy schedule, or are looking for a travel-friendly workout, these exercises will help you get stronger, leaner, and more flexible.

1. Plank Roll-Out

Target Muscles: Core, shoulders, arms

How to Do It:

1. Place your hands on the Pilates Board handles and assume a plank position.

2. Engage your core and slowly roll the board forward.

3. Roll back to the starting position.

4. Repeat 10–12 times.

Tip: Keep your hips aligned and avoid sagging your back to prevent injury.

2. Bicycle Crunch

Target Muscles: Obliques, abs

How to Do It:

1. Lie on your back on the board, holding the handles for stability.

2. Bring your right elbow toward your left knee while extending the right leg.

3. Alternate sides in a pedaling motion.

4. Complete 12–15 reps per side.

Tip: Move slowly for maximum core engagement.

3. Side Plank with Resistance

Target Muscles: Obliques, shoulders, glutes

How to Do It:

1. Position one hand on the board, stacking feet on top of each other.

2. Lift hips to form a straight line.

3. Hold for 20–30 seconds, switch sides.

Tip: Engage your glutes and keep your body straight.

4. Push-Up with Board

Target Muscles: Chest, shoulders, triceps, core

How to Do It:

1. Place hands on the Pilates Board handles in a push-up position.

2. Lower your chest toward the board slowly.

3. Push back up to starting position.

4. Repeat 10–15 reps.

Tip: Keep elbows close to your body for safer shoulder engagement.

5. Resistance Band Row

Target Muscles: Upper back, biceps, shoulders

How to Do It:

1. Attach the resistance bands on the board.

2. Hold the handles, knees slightly bent, back straight.

3. Pull the bands toward your torso, squeeze shoulder blades.

4. Slowly return to starting position.

5. Repeat 12 reps.

Tip: Focus on controlled movements rather than speed.

6. Squat with Resistance Bands

Target Muscles: Quadriceps, glutes, hamstrings

How to Do It:

1. Stand on the board, feet shoulder-width apart.

2. Hold the resistance band handles at your shoulders.

3. Perform a squat, lowering hips to 90 degrees.

4. Push through heels to return upright.

5. Repeat 12–15 reps.

Tip: Keep knees behind toes and core engaged.

7. Glute Bridge

Target Muscles: Glutes, hamstrings, lower back

How to Do It:

1. Lie on your back with knees bent and feet on the board.

2. Lift hips toward the ceiling, squeeze glutes at the top.

3. Slowly lower back down.

4. Repeat 12–15 reps.

Tip: Keep your core tight to avoid arching your lower back.

8. Leg Side Lifts

Target Muscles: Outer thighs, glutes, core

How to Do It:

1. Lie on your side on the board, legs extended.

2. Lift top leg to hip height, hold for 1–2 seconds.

3. Lower slowly, repeat 12–15 times per side.

Tip: Keep your upper body stable and avoid rocking.

9. Back Extension Stretch

Target Muscles: Lower back, spinal flexibility

How to Do It:

1. Lie face down on the board with hands under shoulders.

2. Slowly lift your chest while keeping hips on the board.

3. Hold for 10–15 seconds, repeat 3–5 times.

Tip: Avoid hyperextending the back; gentle lift is enough.

10. Shoulder Stretch

Target Muscles: Shoulders, chest, upper back

How to Do It:

1. Sit on the board with legs extended.

2. Hold the resistance bands, gently pull arms back to open chest.

3. Hold 15–20 seconds, repeat 2–3 times.

Tip: Keep shoulders relaxed and breathe deeply.

Bonus: 30-Minute Full-Body Pilates Board Routine

Example Schedule:

• Warm-up: 5 minutes of plank roll-outs + shoulder stretch

• Core & Upper Body: Bicycle crunch + push-ups + resistance band row

• Lower Body: Squats + glute bridges + leg side lifts

• Cool-down: Back extension + shoulder stretch

Complete 2–3 rounds, depending on fitness level.

Why Use the JuSai 6-in-1 Portable Pilates Board?

Lowest Price: $129

The JuSai 6-in-1 Pilates Board is perfect for these exercises because:

• It’s foldable and portable for small spaces or travel

• Comes with resistance bands for adjustable intensity

• Includes app-guided workouts to follow along

• Durable and safe for all fitness levels

Whether you’re a beginner or experienced, this board supports full-body home workouts without bulky equipment.

👉 Shop the JuSai 6-in-1 Portable Pilates Board here

With these 10 exercises, your Pilates Board can give you a complete home workout—strengthening core, toning muscles, and improving flexibility.

The best part? You don’t need a gym or expensive machines. By incorporating the JuSai 6-in-1 Portable Pilates Board into your routine, you can enjoy professional-level Pilates anywhere, anytime.

✨ Start today and transform your home workouts!