Warming up before your Pilates class helps activate the right muscles, improve circulation, and set your mind for controlled movement. While Pilates itself builds heat through resistance and focus, arriving with your body prepped can help you get more out of every session.

These five warm-up exercises are simple, low-impact, and require no equipment. You can do them in the studio lobby, at home, or before stepping onto the reformer classes near you.

1. Standing Roll Down

Start with your feet hip-width apart. Inhale to prepare, then exhale as you slowly roll down through your spine, bringing your chin toward your chest and reaching for the floor. Pause at the bottom, then slowly roll back up. This helps loosen your back and hamstrings while connecting breath with movement.

2. Pelvic Tilt on the Mat

Lie on your back with knees bent and feet flat. Inhale to neutral, then exhale and gently tuck your pelvis, pressing your lower back into the mat. Inhale to release. Repeat several times to engage your core and bring awareness to your spine.

3. Cat-Cow Stretch

Start on all fours with hands under shoulders and knees under hips. Inhale to arch your back (cow), lifting your chest and tailbone. Exhale to round the spine (cat), drawing your navel in. This warms up the spine and helps with articulation before reformer work.

4. Standing Arm Circles

Stand tall with arms extended out to the sides. Begin small, slow circles forward, gradually increasing size. Reverse direction after 10–15 seconds. This prepares your shoulders and improves blood flow to the upper body.

5. Marching Glute Activation

While standing or lying on your back, lift one knee toward your chest while keeping your core engaged. Alternate legs in a slow, steady rhythm. This wakes up your hip flexors, glutes, and stabilizers—key players in many reformer exercises.

Warming up isn’t just about movement—it’s about preparing your body and mind. These simple exercises take only a few minutes but can help you feel more connected and in control throughout your session.

Coming to class soon? Arrive early, move with intention, and let your warm-up set the tone for a strong and focused workout at FIT 407.