No studio? No problem – this five-move Pilates hotel room workout will strengthen your core and fire up your glutes

Short on space? This equipment-free Pilates routine is perfect for maintaining strength, mobility and posture while you’re away

Holidays are the perfect opportunity to rest and recharge, but that doesn’t mean your Pilates practice has to disappear completely. The good news? You don’t need a studio, a reformer or even a mat to stay consistent.

This quick 10-minute routine can be done in the space of your hotel room to wake up your glutes, strengthen your entire core and improve your mobility before you head out for the day. Better still, it’s gentle enough to leave you feeling energised rather than exhausted, making it the perfect way to start your morning.

It’s consistency that delivers results and squeezing in a short session while you’re away can help you return home feeling strong, mobile and ready to pick up where you left off.

How to do it

Start by warming up with a few minutes of marching on the spot before taking several slow, deep breaths, reaching your arms overhead as you inhale and lowering them as you exhale. Next, perform five standing roll downs. Stand with your feet hip-width apart, gently tuck your chin towards your chest and slowly roll down through your spine, one vertebra at a time. Pause at the bottom before slowly stacking your spine back up to standing.
Then move on to the following five exercises as a circuit, completing the recommended repetitions before moving on to the next exercise. Rest for 60 seconds after each circuit and repeat three rounds in total.

Move 1: Glute bridge with leg extension
Reps: 12 per leg x 3 sets

Why do it?
This move strengthens all three glute muscles while also challenging your hamstrings, deep core and hip stabilisers. It’s excellent for improving pelvic stability, helping to support the lower back while building functional lower-body strength.

How to do it
Lie on your back with your knees bent, feet hip-width apart and arms resting by your sides. Inhale to prepare. As you exhale, gently engage your core, tilt your pelvis and slowly lift your spine off the floor into a bridge position.

Keeping your hips lifted and level, extend one leg until it’s straight, then, keeping your leg straight, slowly lift it towards the ceiling without allowing your pelvis to drop or rotate. Lower the leg back to the starting position with control before repeating all the repetitions on one side. Return the foot to the floor, lower your hips and repeat on the opposite side.

Move 2: Plank to pike
Reps: 10
Why do it?
This full-body Pilates move strengthens your deep core, shoulders and upper body, while improving spinal mobility and hamstring flexibility.

How to do it
Start in a high plank with your hands directly beneath your shoulders, legs extended and your body forming a straight line from head to heels. Engage your core and, keeping your shoulders stable, press through your hands as you lift your hips up and back into an inverted V position. Focus on lengthening through your spine and gently drawing your heels towards the floor. Pause briefly before slowly returning to the plank with control. That’s one rep.

Move 3: Glute bridge with hip pulses
Reps: 12 pulses x 3
Why do it?
This move targets your glutes, hamstrings, core and lower back. The small pulsing movement also increases time under tension, helping to build muscular endurance and activate the glutes more effectively. You can also make it harder by squeezing a cushion between your legs. This also engages the inner thighs (adductors).

How to do it
Lie on your back with your knees bent, feet hip-width apart and arms resting by your sides. Engage your core, tuck your pelvis slightly and slowly lift your hips into a bridge position until your body forms a straight line from your shoulders to your knees. From here, perform 12 small pulses by lifting your hips a few centimetres higher before returning to the starting bridge position each time. Keep your core engaged and avoid arching your lower back. Lower your hips back to the floor with control before repeating. Repeat this cycle three times.

Move 4: Alternating dead bug
Reps: 20 (10 per side)

Why do it?
The dead bug is a great exercise for strengthening your core without putting any pressure on your lower back. It also targets the transverse abdominis, obliques and pelvic floor while helping to improve posture, coordination and core control.

How to do it
Lie on your back with your knees bent to 90 degrees in a tabletop position and your arms extended towards the ceiling above your shoulders. Gently flatten your lower back into the floor by engaging your core and slightly tilting your pelvis.

As you exhale, slowly extend your right arm overhead while simultaneously straightening your left leg until it hovers just above the floor. Keep your lower back pressed into the floor throughout the movement. Inhale as you return to the starting position before repeating on the opposite side. Continue alternating sides until you’ve completed all the repetitions.

Move 5: The hundred
Reps: Complete 10 full breath cycles (100 arm pulses)

Why do it?
One of Pilates’ most iconic exercises, the hundred strengthens your deep core while improving muscular endurance, breathing control and circulation. It also challenges your shoulders, arms and legs, making it an excellent full-body finisher.

How to do it
Lie on your back with your knees in a tabletop position and your arms by your sides. Lift your head, neck and shoulders off the floor and extend your legs to roughly a 45-degree angle, or keep your knees bent if you need a gentler option.

Keeping your core engaged and your lower back gently pressed into the floor, begin pumping your arms up and down in small, controlled movements. Inhale for five arm pumps, then exhale for five arm pumps. Continue until you’ve completed 10 full breath cycles (100 arm pumps), then slowly lower yourself back to the floor with control.

And breathe…

Remember that as you move through each exercise, focus on slow, controlled movements rather than rushing through the repetitions. Keep your ribs gently connected, maintain a long spine and think about engaging the muscles you’re working with every rep.

Although it’s a quick routine that can be done almost anywhere, moving with intention and control will help strengthen the deep muscles of your core and help you get the most from every exercise.