Finding time to workout can be a challenge for a lot of people, but according to Brooke Shields' pilates teacher, Nofar Hagag, there's a 12-minute routine you can do at home that will leave you feeling energized and reset for the day.
Nofar - founder of NYC based Nofar Method - told Best Quality Designer Handbag : "Twelve minutes is just enough time to feel strong, connected, and proud of yourself when every movement is intentional. In just twelve minutes, the body feels worked, aligned, energized, and organized."
The workout is listed below, along with other pilates tips - and if they are good enough for Brooke...
12 minute at-home pilates routine
1) Begin standing with large hip circles, five in each direction to warm up the hips and release the lower back after sitting or lying down for too long. Come down to the mat and move into tabletop core crunches, drawing both elbows to both knees for ten controlled reps.
2) Then rotating in opposite elbow to opposite knee for ten reps each side, repeating the entire series twice to deeply activate the abdominals without rushing.
3) Transition to side-lying oblique crunches for ten reps on each side.
4) Followed by a side plank (knees or full) held for 20–30 seconds per side to wake up the waist, hips, and posture.
5) From there, come onto all fours for a focused glute sequence: single-leg lifts, straight-back donkey kicks, fire hydrants, and controlled leg circles, twenty reps for each movement and for the circle 10 each direction.
6) Before repeating the glutes series on the other leg, please give your knees and wrists a break from all-fours position with a dead bug variation on your back, extending opposite arm and leg for ten reps per side, then both arms and legs together for ten.
7) Repeat the full all-fours glute series on the second side, then complete the workout strong with a forearm plank and try to hold plank for 1 minute and finish Child's Pose to reset and breathe.
How many times a week should you be doing Pilates?
From home you should do it daily, even if they are short sessions. It's ideal for posture, injury prevention, and nervous system balance. Consistency matters more than intensity. Even 10–20 minutes counts.
What are the best Pilates moves for toning your body?
Arms: straight arms plank with opposite shoulder tap, and triceps dips with a chair. You're strengthening the arms while challenging posture and shoulder stability.
Core: tabletop crunches (both elbows to knees, then opposite elbow to opposite knee) and Plank with hip twists. It trains deep abdominal muscles (transverse abs).
Legs: wall static squats and side-lying leg series. You're strengthening and improving muscle tone and joint health at the same time. Glutes: donkey kicks and fire hydrants on all-fours.
Glutes are trained for strength, and supporting the hips, knees, and lower back.
Surprising health benefits of pilates
Pilates improves overall strength, posture, and spinal alignment by training the body to move with control, balance, and connection. By strengthening the muscles that support the spine and joints, it helps reduce back, neck, and joint pain while also playing a key role in injury prevention.
Pilates also enhances balance and coordination, and promotes body awareness, At the same time, Pilates supports stress reduction and nervous system regulation, leaving the body feeling not only stronger, but calmer, more grounded, and aligned.
