The 8 best Pilates exercises for home (Update 2025)

Pilates is more than just a workout - it’s a path to a stronger, more flexible and more conscious body. But getting to the studio isn’t always easy, especially with a busy schedule in Zurich. The good news: You don’t need expensive equipment or a lot of space to experience the transformative power of Pilates. With the right Pilates exercises for home you can transform your mat into your personal studio, train your body effectively and create mental balance.

This comprehensive guide is your key to a successful home practice. We focus on the eight most fundamental exercises that form the heart of every Pilates routine, from “The Hundred” to “Shoulder Bridge.” Not only will you receive detailed step-by-step instructions, but also practical variations for every fitness level, whether you’re just starting out or want to refine your technique.

We’ll also show you how you can combine these exercises into short but highly effective routines of 10 to 30 minutes that can be seamlessly integrated into your everyday life. Safety is our top priority, which is why we give you specific tips to avoid injuries and ensure correct execution. Pilates is an excellent way to strengthen your posture. In addition to the exercises presented here, there are also other effective and simple Körperhaltung verbessern Übungen that you can also integrate into your everyday life.

Whether you are a working person looking for balance, a mother who wants to get fit again after pregnancy, or an athlete who wants to specifically strengthen your core muscles: This article gives you everything you need for successful training. Let’s start together and roll out the mat.

1. The Hundred

The Hundred, or “The Hundred”, is not only one of the most famous Pilates exercises, but also an absolute classic for your Pilates training at home. It serves as the perfect core warm-up as it stimulates circulation, intensively activates the deep abdominal muscles - the so-called powerhouse, the heart of every Pilates practice - and promotes conscious, powerful Pilates breathing. The exercise consists of 100 powerful arm movements while stabilizing your core and legs, awakening the entire body and preparing it for the following Pilates exercises at home.

1.1. The 100: The ultimate core warm-up

The basic idea is simple, but execution requires concentration and precision (a Pilates principle). It’s about not just completing 100 strokes, but controlling every movement.

1. Starting position (supine position): You lie on your back with your legs either at a 90 degree angle (tabletop) or stretched out at a 45 degree angle to the ceiling. Lift your head and shoulders off the floor to engage your upper abdominal muscles.
2. Arm activation: The arms are stretched out long next to the body and move up and down from the shoulder in small, quick pumping movements.
3. The 100 breathing: At the same time you breathe in a controlled manner: inhale for five pumping movements and exhale for five pumping movements. This cycle is repeated ten times, resulting in the eponymous 100 arm strokes.

1.2. Practical tips for correct execution

To get the most out of this exercise and avoid injury, keep the following points in mind:* Activate Powerhouse: Pull the belly button firmly toward the spine to protect the lower back and keep it on the mat. Imagine putting on a pair of tight jeans and zipping them up - that deep tension is your powerhouse.

• Relieve neck pressure: Keep your gaze directed towards your abdominal wall. The distance between your chin and chest should be about the width of a fist. If you have neck tension, you can lay your head down occasionally or place a hand on the back of your head for support.
• Breathing as a motor: The Pilates breathing controls the movement. Breathe deeply into the chest (laterally) to keep the powerhouse activated.
• Relax your shoulders: Actively pull your shoulder blades away from your ears to avoid tension in the shoulder and neck area. Imagine your shoulders melting back and down onto the mat.

Variations for every fitness level

The Hundred can be easily adapted to your current level:

• For beginners: Start with your feet planted on the mat or with your legs at a 90 degree angle in the table position (Tabletop). If 100 repetitions are too many at the beginning, start with 50 and increase slowly. A great alternative to get started with is Wall Pilates, where the wall serves as support. Find out more about the basics in our guide for Pilates beginners or book yourself a Probestunde Pilates in Zürich.
• For advanced users: To increase intensity, lower your straight legs further toward the floor without letting your lower back lose connection to the mat. Another improvement is the use of Pilates rings or light weights in your hands.

2. The Roll-Up

The Roll-Up is a fundamental Pilates exercise that impressively combines spinal flexibility and abdominal strength. It is a flowing, controlled movement in which you roll your spine up and down from the floor, vertebra by vertebra.

This exercise stretches the entire back of the body, especially the hamstrings and back, while intensely engaging the deep abdominal muscles. As one of the central Pilates exercises for home, it trains body awareness and control like no other.

This is how the role works

The reel is about precision and flow, not speed. You start lying on your back with your legs straight and your arms stretched above your head. From there, bring your arms forward, lift your head and slowly and controlledly roll up, vertebra by vertebra, into a sitting position where you bend forward over your straight legs. Then roll back to the starting position in the same controlled manner.

Practical tips for correct execution

Clean technique is crucial to get the full benefit of the exercise and protect your back:* Work vertebra by vertebra: Concentrate on consciously releasing each individual vertebra from the mat and putting it down again. Imagine your spine is a string of beads where you place each bead one at a time.

• Keep feet on the ground: Actively press heels into the mat to prevent legs from lifting as you roll up.
• Breathing as a guide: Inhale to prepare the movement. Exhale as you slowly roll up and down. Breathing supports the activation of the powerhouse.
• Shoulders remain relaxed: Be careful not to pull your shoulders toward your ears, especially in the upright and hunched over positions.

Variations for every fitness level

The role is demanding, but can be easily adapted to your personal level:

• For beginners: If your abdominal strength is not yet sufficient or the backs of your thighs are shortened, start with your knees bent and your feet planted. You can also lightly hold onto your thighs to help you roll up and down. Another help is a small pillow under the lower back.
• For advanced users: To increase the challenge, you can hold a Pilates ring or thera band between your hands. This requires more stability in the upper body. The conscious connection between mind and movement is central here, a principle that also plays a major role in Somatic Pilates. Learn more about this mindful approach in our article on Somatic Pilates und die Revolution Ihrer Fitness.

3. The Swan

The swan, called “The Swan” in English, is a fundamental backbend in Pilates that specifically promotes extension of the spine. As a countermovement to the many bending postures in our everyday lives (such as sitting at a desk), this exercise opens the entire front of the body. It strengthens the back muscles and sustainably improves your posture. The swan is one of the essential Pilates exercises for home to prevent back pain and cultivate an upright, confident posture. The movement comes primarily from the upper back muscles, not the lower back, which is crucial for spine stability.

3.1. This is how The Swan works

This exercise focuses on controlling the movement of your upper body.

1. Starting position (stomach position): You start lying on your stomach, your forehead resting gently on the mat. The hands are placed flat next to the shoulders, the elbows close to the body. The legs are stretched.
2. Straightening (Inhalation): Inhale and slowly lift your head, chest, and upper back off the mat, gently supporting yourself with your hands. The gaze moves forward without overextending the neck.
3. Lowering (exhalation): As you exhale, you return to the starting position in a controlled manner vertebrate by vertebra. Make sure that you initiate the movement primarily from the upper back muscles.

3.2. Practical tips for correct execution

Clean technique is crucial to get the full benefit of the exercise and protect the lower back:* Activate Powerhouse: Pull the belly button firmly toward the spine to stabilize the lower back throughout the movement. This protects your lumbar spine from overload.

• Keep your neck long: Imagine that your neck is the natural extension of your spine. Avoid throwing your head back - mentally balance a book on your head so that it doesn’t fall down.
• Relax shoulders: Actively pull the shoulder blades down and back, away from the ears. This creates space and prevents tension in the neck area.
• Breathing as a guide: Use the inhalation to raise yourself up and create length, and the exhalation to lower yourself back down in a controlled manner.

3.3. Variations for every fitness level

The swan can be easily adapted to your individual needs and fitness level:

• For beginners (Baby Swan): Only lift your head and chest slightly and leave your forearms on the floor. Concentrate fully on initiating the movement from the upper back without putting much pressure on the hands.
• For advanced users (Swan Dive Prep): To increase intensity, fully extend your arms as you raise your upper body. Make sure that the hips remain firmly on the mat and that the abdominal tension does not relax.

4. Scissors: Intensive core training for your core stability

The scissors, known in English as “Scissors”, are a classic Pilates exercise that specifically strengthens the deep abdominal muscles, especially the lower abdominal muscles. At the same time, it promotes the stretch and flexibility of the hamstrings and improves the stability of the pelvis. This dynamic exercise requires control and precision and is an integral part of many Pilates exercises for home as it can be carried out without any accessories and is highly effective. As with many exercises in matwork training, constant abdominal tension is key.

4.1. This is how the scissors work

The scissors is a rhythmic, scissor-like movement controlled from the powerhouse.

1. Starting position (supine position): You lie on your back and lift your head and shoulders slightly off the floor. The legs are stretched towards the ceiling, the hands lightly support the upper leg.
2. The scissor movement: Pull one leg towards your upper body in a controlled manner (hamstring stretch) while simultaneously lowering the other leg towards the mat.
3. Rhythmic alternation: Continue this scissor-like movement rhythmically and alternately. The upper body remains slightly raised to keep the abdominal muscles under constant tension.

4.2. Practical tips for correct execution

To maximize the effectiveness of the scissors and ensure correct posture, pay attention to the following details:* Abdominal tension is everything: Pull the belly button firmly toward the spine to keep the lower back (lumbar spine) stable on the mat. Important: Avoid a hollow back, especially when the leg is lowered.

• Control before speed: Execute the movement slowly and in a controlled manner. It’s not about moving your legs quickly, but rather controlling the movement precisely from your powerhouse.
• Breathing as a pacemaker: Exhale as one leg is pulled towards the body and inhale as the legs switch. An even breathing rhythm supports flowing movement.
• Relax your neck and shoulders: Keep your head in line with your spine. If you have neck problems, you can also leave your head on the mat

4.3. Variations for every fitness level

The scissors can be easily adjusted to your personal fitness level, so everyone can benefit from this exercise:

• For beginners: Start with your knees slightly bent to take pressure off the backs of your thighs. Lower your lower leg only as far as you can keep your lower back stable on the floor. Alternatively, you can place your hands under your buttocks for support.
• For advanced users: To increase the challenge, lower the bottom leg deeper toward the floor without losing back contact with the mat. You can also do the exercise without supporting your hands on your legs and keeping your arms long next to your body, which requires additional core stability.

5. The Circle: Improved hip mobility and core stability

The circle, also known as “The Circle” or “One Leg Circle”, is a seemingly simple but extremely effective Pilates exercise that improves the mobility of your hip joints while intensively challenging the core muscles. It aims to stretch the hip flexors, strengthen the thigh muscles and stabilize the deep abdominal and back muscles. This exercise is a prime example of how Pilates combines movement and stability and is therefore one of the fundamental Pilates exercises for home. The challenge lies in pelvic control.

5.1. This is how The Circle works

In this exercise, the leg is moved isolated from the hip joint while the torso remains firmly anchored.

1. Starting position (supine position): You lie on your back with one leg stretched towards the ceiling while the other is bent or stretched on the mat.
2. The circular movement: The stretched leg draws controlled circles in the air, first in one direction, then in the other. The size of the circle is determined by the control of your torso.
3. Corso control: The central requirement is to keep the upper body and pelvis completely still and stable on the mat throughout the entire movement. Only the leg moves isolated from the hip joint.

5.2. Practical tips for correct execution

To perform the exercise correctly and safely, you should pay attention to the following details:* Stabilize your core: Activate your powerhouse by gently pulling your belly button toward your spine. The pelvis should not move from side to side to protect the lumbar spine.

• Controlled movement: Perform the circles slowly and consciously. It’s not about painting the largest or fastest possible circles, but about controlling the movement.
• Use Breathing: Inhale as you draw the semicircle down and out, and exhale as you close the circle and bring the leg back to the center.
• Keep Hips Grounded: Both hip bones should remain evenly on the mat throughout the entire exercise. Imagine your hips are weighted down to hold them to the ground.

5.3. Variations for every fitness level

The circle can be ideally adapted to your individual needs:

• For beginners: Start with very small, controlled circles (like the size of a plate) to get a feel for the stability in the core. You can also leave the non-working leg up to provide more support for the lower back.
• For advanced users: Gradually increase the radius of the circles, but only as much as you can maintain stability in the pelvis and upper body. To intensify the stretch in the back of the leg, you can actively press the leg lying on the mat into the floor.

6. The Bridge (The Bridge / Shoulder Bridge)

The bridge, also known as Shoulder Bridge, is a fundamental Pilates exercise that specifically strengthens the entire posterior muscle chain. It is particularly effective for strengthening the gluteus muscles (gluteus), the hamstrings and the lower back. At the same time, it mobilizes the spine and improves core stability, making it an ideal exercise to improve posture and prevent back pain. As one of the most versatile Pilates exercises for home, it promotes strength, mobility and your body awareness.

6.1. This is how the bridge works

Here is the smooth process of bringing the joints into a straight line:

1. Starting position (supine position): You lie on your back with your feet hip-width apart and your knees pointing towards the ceiling. The arms lie relaxed next to the body.
2. Roll up (exhalation): As you exhale, tense your gluteal muscles and lift your pelvis off the floor, vertebra by vertebra, until your body forms a straight line from your shoulders to your knees.
3. Lowering (inhalation): Hold the position briefly at the top (focus on the tension in your buttocks) and then slowly and controlledly roll down again as you inhale, vertebrate by vertebra.

6.2. Practical tips for correct execution

Make sure you use clean technique to get the maximum benefit from the exercise and avoid stress errors:* Initiate movement from the glutes: Focus on contracting the glutes to lift the pelvis. Avoid drawing power from the lower back.

• Articulating the spine: Imagine releasing each individual vertebra from the mat one by one and putting it back down again - like a Velcro fastener that you slowly open and close.
• Keep shoulders relaxed: The neck and shoulders remain relaxed on the floor throughout the entire exercise. The weight rests on the shoulder blades, not on the neck.
• Stable knee position: Make sure your knees remain hip-width apart and parallel throughout the movement.

6.3. Variations for every fitness level

The bridge can be easily customized to make it simpler or more challenging:

• For beginners: Start by lifting the pelvis just slightly and holding the position static for a few breaths before lowering it again. Focus entirely on activating the glutes.
• For advanced users: In the bridge position, lift one leg straight towards the ceiling. Keep your pelvis stable and parallel to the floor. Perform small lowering and raising movements with the pelvis (Pulses). If you would like to deepen your Pilates practice, you will find further suggestions and course offerings in ultimativen Guide for Pilates in Zurich.

7. The Side-Lying Series

The side lying row is a powerful sequence that is often underestimated, but is essential for holistic core strength. It specifically targets the side abdominal muscles, the hip stabilizers (especially the gluteus medius) and the outer sides of the thighs. These muscle groups are crucial for good posture, a stable pelvis and the prevention of back and even knee problems. As an integral part of many Pilates exercises for home, this series ensures balanced strengthening of the entire body and shapes a slim, defined waist.

7.1. This is how the side position series works

The Side-Lying Series requires a stable starting position and isolated leg movements.

1. Starting position (side lying): You lie stable on one side, supported on your forearm or with your head on your outstretched lower arm. Your core remains tense throughout the exercise and your body forms a long, straight line.
2. The Moves: From this stable base, perform various leg movements. Examples include the controlled raising and lowering of the upper leg (Side Leg Lifts), circular movements (Leg Circles) or forward and back swings (Front and Back Kicks).
3. Focus on isolation: The goal is to control the movements precisely and exclusively from the hip joint without the rest of the body - especially your pelvis - tipping or moving.

Practical tips for correct execution

To achieve the maximum effect and ensure clean technique, you should pay attention to the following points:* Keep your core stable: Activate your powerhouse by pulling your belly button towards your spine. Imagine there was a small gap from the mat under your waist to prevent sinking - a small mouse could pass under it.

• Quality over quantity: It’s not about lifting the leg as high as possible, but rather guiding the movement from the hip in a controlled manner. A smaller, more precise movement is more effective than an uncontrolled swing.
• Hips on top of each other: Make sure to keep your hips exactly stacked on top of each other. Avoid tilting forward or backward as this takes pressure off the target muscles (Gluteus Medius).
• Work Both Sides: Perform the entire series of exercises on one side before switching to the other. Even training on both sides is essential for muscular balance.

Variations for every fitness level

The side position range can be easily adjusted to your personal fitness level:

• For beginners: Start with a smaller range of motion. You can also bend the bottom leg to create a more stable base. Start with 8-10 repetitions per movement per side and concentrate fully on correct execution.
• For advanced users: To increase the intensity, you can place a resistance band around your thighs or ankles. Foot weights also significantly increase the level of difficulty. Also vary the pace of the movements: do them slowly and in a controlled manner once and then do them a little more quickly in another round.

8. The abdominal rollup/criss cross

The Criss-Cross, often considered the dynamic highlight of an abdominal series, is a powerful exercise that goes far beyond the rectus abdominis muscles. It combines an upper body rotation with a leg movement, similar to riding a bike, and intensively targets the obliques (obliques). This exercise not only improves core strength, but also promotes coordination and rotational stability of the spine, making it one of the most effective Pilates exercises to do at home. It requires clean, precise technique, controlled from your powerhouse.

8.1. This is how the Criss Cross works

This exercise requires precise coordination of the upper body and legs.

1. Starting position (preparation): You lie on your back, your hands loosely behind your head, your legs in the table position (tabletop). Lift your head and shoulders off the floor.
2. The Rotation: Alternate bringing one elbow to the opposite knee while extending the other leg forward. The movement is fluid and controlled.
3. Propulsion: The rotation is powered by the force of the lateral abdominal muscles (obliques). Make sure the rotation comes from the waist and chest, not from pulling on the head.

Practical tips for correct execution

To maximize the effectiveness of the Criss-Cross and protect the neck, the following points are crucial:* Rotation from the chest: The rotation should come from the waist and chest. Imagine your shoulder moving toward your knee, not just your elbow.

• Keep pelvis stable: The pelvis and lower back remain stable and firm on the mat throughout the entire exercise. Avoid rocking back and forth.
• Maintain abdominal tension throughout: Pull the belly button firmly towards the spine to keep the powerhouse activated and protect the back.
• Keep the neck neutral: The hands only serve as light support for the head. Keep your neck long and your gaze slanted upwards.

Variations for every fitness level

The Criss-Cross is demanding, but can be easily adapted to your personal fitness level:

• For beginners: Start with a slower movement to learn coordination. Extend your leg higher toward the ceiling instead of flat on the floor to take pressure off your lower back.
• For advanced users: To increase intensity, perform the movement even slower and more controlled to increase muscle tension. Lower your straight leg further to the floor without letting your back leave the mat. Take a short break at the end point of each rotation to maximize rotational stability.

8 Pilates exercises in comparisonExercise | Implementation effort | Resource requirement | Expected results | Ideal use cases | Main advantages

---|---|---|---|---|--- The Hundred | Low–Moderate; Breathing and neck coordination required | Very low; Mat; short (1–2 min) | Core activation, improved breath control, endurance | Warm-up before Pilates, short core session, at home | Effective warm-up; activate deep abdominal muscles The Roll-Up | Moderate; requires slow, controlled spinal movement | Small amount; Mat; time-consuming, slow execution | Improved spinal flexibility, back stretching | Mobility and flexibility sequences, Pilates classes | Promotes spinal flexibility; combines stretching and strengthening The Swan (The Swan) | Moderate; Be careful if you have back or shoulder problems Small amount; Mat; Space required in prone position | Strengthening back muscles, improving posture | Posture correction, compensation for bent-over exercises | back strengthening; Posture improvement Scissors | High; high body control and neck stability required | Very low; Mat; high intensity | Intense abdominal training, improved leg coordination | Short-intensive core workouts, fitness training | Time saving; very effective abdominal training The Circle | Moderate; good hip control and stability necessary | Small amount; Mat; optional padding | Improved hip mobility, outer thigh strengthening | Hip mobility, balance training, rehabilitation adjunct | Targeted hip work; improves balance The Bridge (Shoulder Bridge) | Moderate; correct hip and shoulder alignment important | Small amount; mat | Glute and hamstring strength, increased hip stability, back relief | Strength building for glutes/hamstrings, back pain prevention | Strong glute training; reduces back pain Side-Lying Series | Low–Moderate; many variations, coordination required | Small amount; mat | Strengthening the outer thighs, improved lateral trunk stability | Knee pain prevention, targeted hip stability, rehabilitation | Trains neglected muscle groups; easily modifiable Abdominal rollup / criss-cross | High; strong core muscles and clean technique required | Small amount; mat | Intensive strengthening of the obliques, improved rotational stability | Advanced core sessions, sport-specific rotation | Very effective for obliques; rotational stability

9. Your path to a sustainable practice: This is how it continues

You have now received a comprehensive insight into eight basic and effective Pilates exercises for home. From the activating power of the “Hundred” to the precise torso rotation of the “Criss-Cross” - you now have the knowledge to establish a powerful and balancing Pilates routine right in your living room. This is more than just a list of moves; it’s your personal toolbox for a stronger core, improved posture and increased body awareness.However, the true magic of Pilates does not unfold in a single, perfect training session, but through the power of repetition and continuous refinement. As Joseph Pilates once said, “It’s not what you do, but how you do it.” True change comes when you choose consistency over perfection.

9.1. Concrete steps for your home practice

The transition from theory to practice can be challenging. So that you not only stay inspired, but also take action, we have put together concrete, actionable steps for you:

• Start small but consistently: Choose only three to four of the featured Pilates exercises that feel best for you. Instead of committing to a one-hour session, start with a short, realistic 15-minute routine. An example could be: 1 minute of Hundred, followed by 8-10 repetitions each of Bridge, Scissors and Swan.
• Focus on quality, not quantity: Focus on precise execution and activating the deep abdominal muscles with each and every rep. One slow and controlled roll is far more valuable than ten quick, jerky attempts. Breathe consciously and combine Pilates breathing with movement - this is the heart of the method.
• Create your space: Set up a small, fixed corner in your apartment that you use exclusively for your Pilates practice. An unrolled mat can serve as a visual anchor, gently reminding you to take this valuable time for yourself.
• Listen to your body: Respect your body’s signals - this is the key to a long-term injury-free practice. For holistic support of your Pilates practice, a balanced and healthy diet is also essential.

9.2. FAQ – Quick answers about your Pilates home practice

Here we answer common questions that arise in connection with Pilates training at home to give you maximum clarity.

Q: How often should I do home Pilates exercises to see results? A: Consistency beats intensity. 3-4 short sessions (15-20 minutes) per week are ideal. After just a few weeks you will notice an improvement in your core stability and your posture.

Q: Do I necessarily need special Pilates equipment for training at home? A: No. The mat exercises (Mat Pilates) presented only require a mat. Small equipment such as a Pilates ring or a Theraband are optional for advanced users to increase the intensity. In contrast to the Reformer Training that you find in a studio, Matwork is ideal for getting started.

Q: What is the difference between Pilates and yoga for beginners? A: Both promote the mind-body connection. However, Pilates (also called Contrology) focuses very much on the core muscles (powerhouse) and precise, controlled movement, often in a set order. Yoga places more emphasis on flexibility and longer holding positions (asanas).

9.3. Holistic success: body and mind in harmonyA sustainable fitness routine doesn’t end on the mat. It is part of a holistic lifestyle that also includes regeneration and nutrition. What you fuel your body has a direct impact on your energy, concentration, and ability to build and repair muscle. For holistic support of your Pilates practice, a balanced and gesunde Ernährung is essential. Consider your diet as a partner to your physical effort to achieve the best results.

Your home Pilates practice is the perfect place to start. It gives you flexibility and autonomy. But there will come a point when you want to refine your technique, overcome new challenges or simply feel the motivating energy of a group. This is exactly where professional guidance in a studio can make the difference. An experienced trainer will correct posture errors that you may not notice yourself and ensure that you achieve the full potential of each exercise.

9.4. The next level: Pilates courses in Zurich at Templeshape

Your Pilates practice at home is a perfect starting point. But there will come a point when you want to refine your technique, overcome new challenges or simply feel the motivating energy of a group. This is exactly where professional guidance in a studio can make the difference. Our experienced Pilates trainers correct posture errors that you may not notice yourself and ensure that you achieve the full potential of each exercise.

Are you ready to take your Pilates practice to the next level? At Templeshape GmbH in Zurich Wiedikon we offer you professional Mat Pilates lessons and a motivating community to refine your technique and achieve your goals. Our studios (Manessestrasse 120, Zurich Wiedikon and Circle 61, Kloten Circle) are easily accessible and, in addition to Pilates, also offer yoga and HIIT fitness courses.

The Pilates exercises for home presented here are your foundation. Build on it, be patient with yourself and celebrate the small progress. Every day you step on your mat is a victory for your health and well-being.

Are you ready to take your Pilates practice to the next level? At Templeshape GmbH at Manessestrasse 120, 8045 Zurich, we offer you professional guidance and a motivating community to refine your technique and achieve your goals. Discover our diverse courses and let us shape your path to more strength and well-being together. Visit our Pilates Studio Seite here and book your first lesson today.

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I joined the most amazing weekend retreat organized by Dani, Mira and team. The combination of intense workouts, excellent yoga, and the best (homemade!) food I’ve ever had, together with the beautiful humans who made this happen is really something incredibly unique. I can only recommend joining the Templeshape community, whether for a retreat or the regular workouts in Zurich! A huge thank you!

Very charismatic and nice crew. I absolutely loved the retreat in Wildhaus. A great mix of sports, outdoors and relaxing. The delicious food was the cherry on the top.5 stars are not enough! Thank you templeshapers 🤗

Amazing people, amazing program, amazing food & amazing surroundings!!! Just a perfect weekend. Thanks so much!Last week I went to Templeshape’s new location on the Circle for the first time. The studio is very modern and well equipped. I particularly liked the warm, almost friendly atmosphere, where you felt welcome right from the start. As Pilates newbies, my brother-in-law and I went to Elena’s Pilates Flow. The course was great fun. The exercises could be individually adapted using different weights and resistance bands, which also offered beginners like us a good start. We still had 2 days after that, but that didn’t stop us from booking the next lesson for next week. The booking app is also super easy to use and Dani from Templeshape was a super quick contact if I had any questions. Kind regards, Näsi

It was an amazing experience, surrounded by kind and genuinely positive people—with no exceptions. It filled my heart with joy. Both Livia and Selina were absolutely incredible as bootcamp and yoga teachers. Despite the rainy weather, we truly enjoyed every moment.💪🏼I highly recommend going on a retreat with Templeshape 😌. Everything was well-organized, and the people had golden hearts.🤍

I just returned from a one-week yoga & bootcamp retreat in Crete organized by Templeshape and I must say I am struggling to get back to reality today! Despite the quite unstable weather (it rained 80% of the time), I had such a wonderful time connecting with incredible women there, making new meaningful connections and experimenting new things, be it the location itself (amazing modern Greek villa!), sports, local activities, local food, well-being and nutrition workshops, traditional Greek restaurant with live shows, wine tasting, Greek cooking workshop etc. Everything was so nicely organized and thought after thanks to the owners Dani and Mira that weren’t there but that had organized everything in the background, and also and utmost thanks to our dear hostesses on-site, Livia and Selina, who made our experience at the villa absolutely unforgettable. THANK YOU for everything you have done for us and for taking such good care of each of us with such empathy.I truly enjoyed the relaxing and grounded yoga sessions of Selina and Livia’s challenging sweaty bootcamps by the pool or by the beach!A big thank you as well to the whole team, maids, masseuses and the beloved cooking team that made our stay so enjoyable, relaxing, and fun at the same time as well. I’ll miss our dancing evenings and much more. As said multiple times, this is no goodbye but see you around in Tsüri!! With love & warm regards, Elodie

I came home from the retreat in Crete so happy, satisfied and enchanted. It was my first retreat and it had always been a dream of mine to do something like that. It totally met my expectations and even exceeded them. It was awesome!!!It was so nice, we had a relaxed group, we danced and laughed a lot. The villa with a view of the sea is fantastic. The food is so delicious, healthy and everything is freshly prepared. The training was a lot of fun, with boot camp and yoga it was totally varied. The two hosts (Selina & Livia) led the retreat with passion, a lot of motivation and so lovingly🫶 I would like to thank you from the bottom of my heart and also to the Templeshape team for the very professional organization.❤️I will definitely book a retreat with Templeshape again and can recommend it to everyone!I attended the retreat in Crete with my mom. We really really liked it. The two hosts (Livia and Selina) were really great. Two really great people with a lot of energy and passion❤️. We felt comfortable right from the start and the boot camp and yoga sessions were really very good. The villa is fantastic and our group was also great. We had a great mix of ages and really had a lot of fun, beautiful and funny moments together. There was also enough time for your own activities. Thanks to Tempelshape for this great week 😊

the mix of BootCamp and Yogaat the nicest places (beach, pool)outdoor!with great teacherswith best healthy local foodwas just amazing

“An extremely friendly team and well-thought-out training for all levels - even advanced ones. The food is fantastic and you learn a lot about yourself and your body in a playful way. Your own ideas are spontaneously integrated, which makes the whole thing very personal. I would have liked to stay longer - great participants and an atmosphere that makes you want more. Definitely an annual must-do from now on!”

Great bootcamps, food and people! And the villa to match.

This is an AMAZING studio offering a wide variety of activities, from yoga, to bootcamps, pilates and kettlebell training. The vibe, the teachers, the community make it even more fun to work out, without losing sight of the prize!!! You get a good endorphin kick after each class.After being enrolled for >1.5 years I had to relocate, but if I could bring something with me, it would be this studio!!! Thanks so much to Dani, Mira and all the teachers for the excellent environment you created, for keeping an eye on everyone and making each training great. I will miss it a lot!!Wishing all the best to the team!!!

Super nice week in Fuerteventura! Thank you for the many beautiful impressions and moments. From the very beginning, Sophia gave us a warm welcome on site and accompanied us throughout the whole week! The food, the mega villa, the great people, the Pilates and the surfing, everything was perfect and well organized. I can highly recommend Sophia and the whole team in Fuerteventura and would do this trip again at any time.

Great workouts, great trainer, great location. You really feel comfortable, happy and ready here 😁

What a beautiful experience! I feel completely enchanted after this week of intense lightness and relaxed joy of life and I would like to thank everyone involved: Templeshape for the planning and their success in offering the highest quality, Sophia for the warm and efficient care, Vanessa for her pampering, inspired cooking, Robbie for his powerful and healing massages, Louise for her radiance and the motivating Pilates lessons and all of us, who quickly became friends from strangers.”We shaped a temple!” Thanks!

It was the BEST week in Fuerteventura. gorgeous villa with healthy and delicious food prepared by flavor queen Vanessa. Solid pilates lessons from Louise to prepare for surfing and expert massages from Robbie to recover afterwards. Most importantly, Sophia’s heartfelt and fun approach quickly formed us into a comfortable group with many adventures and laughs.I am what you can say a retreat addict but there is a reason why…because once you’ve had a taste of just one amazing experience, you want to have it again. But not all retreats are equal and only a few leave you with not only the beautiful memories to keep and amazing vistas to remember but also the feeling of having met family. This last week in Fuerteventura at Templeshape Pilates and Surf where all that and more. From the warm reception by Sophia, the hostess, who came to pick me up even late into the evening because of the disastrous flight mishaps of the day to the friendly and homelike greeting from everyone at breakfast the next day, from the amazingly rich and healthy foods of Mother Earth made by Vanessa to the healing hands of Robbie to knock out all the knots and stresses stored up in the body, from the rigorous tumbles of the surf in Playa Blanca under the reassuring gaze of our surf coaches, Joan and Sam, to the downward dogs and Pilates 100s of our lovely instructor, Louise, all warmed the soul while surrounded by the long dormant Calderon Hondo and guarded by the bright constellation of Orion and Jupiter above in the most beautiful, architecturally designed villa I have ever stayed at. There is a reason that many movies have been filmed on this island. It’s stunning! It is always amazing how quickly a group of seeming strangers become like old friends and family in just a few days and this one certainly felt just like that. A great way to start 2025! Thank you all!

Whatever your reasons will be when you are thinking about doing a retreat with templeshape - do it! You will find exactly that and so much more. From the first moment on you will feel like being on holiday with old friends, where you can be yourself and relax and meet new friends. From sunrise surfs, coming home to the amazing breakfast cooked by the fairy godmother of the kitchen Vanessa, to having a nap on the couch, while listening to conversations and Jazi induced laughs from your new friends, cooking classes, Pilates and Templeshape queen Dani’s signature burn served by the pool, to sunset drinks by the ocean - it will be an experience you will never forget. Plus points if you bring your mum for even more laughter, wisdom and fun. Thank you Templeshape for this wonderful week in Fuerteventura - my body, mind and heart are still overflowing with joy and I will cherish these moments for a long time. I can still feel the sun on my skin even now when being back in ice cold foggy Switzerland. Thank you ❤️

I couldn’t have wished for a more fun, enjoyable week in Fuerteventura with Dani and the Templeshape team. It was just the perfect tonic I needed in every way for body, mind and soul.I loved every minute, met some like-minded, new friends, ate far too much nutritious, delicious food, really enjoyed the pilates, loved the surfing, plus creative ateliers “crafted” specially for us.Dani cared for us all so much, nothing was ever too much trouble. Every attention to detail from the beyond stunning, yet welcoming villa, our generously thoughtful Templeshape goodie bags (the best ever!) upon arrival…program timing and all were exemplary. Big thanks equally to our amazing chef Vanessa and to Robbie and his team for our massages…I really didn’t want to leave and can’t wait to return to this magical volcanic isle and on another retreat with Templeshape. Hopefully also together with some of the amazing girls I was also lucky to meet.Dani, Gerrit, you are the best and again I cannot thank you enough!Many thanks to Dani and Gerrit from Templeshape for this wonderful retreat week🙏🙏Everything was perfectly organized and I felt very, very comfortable. The villa is a fantastic film set and the rooms with their own terraces with a view of the Vulcano - fantastic. The group was just great and the atmosphere was very cheerful and relaxed. Surfing, Pilates and Sunrise Vulcano Hike were just GREAT!!! Vanessa, our cooking queen, spoiled us with culinary delights from morning to evening and the cooking class sessions were very inspiring and great fun. Chilling out by the pool felt incredibly good. I’m flying home very satisfied and happy and I’m already looking forward to the next Templeshape retreat😃 Muchas gracias🙏😘😘

If you’re looking for a Pilates retreat with cooking sessions in a beautiful setting, this is it! I attended a retreat on the stunning island of Fuerteventura with TempleShape, and it was an incredible experience. The retreat offered a wonderful mix of activities, from morning walks and Pilates sessions to HIIT training, making it easy to stay active and feel energized.The group was a fantastic blend of people, all sharing the fun of movement and relaxation. We also enjoyed delicious home-cooked meals together, with valuable nutrition and cooking insights that added depth to the experience. TempleShape took care of every travel detail, which made everything feel easy and seamless. I was able to fully relax and enjoy my time off, knowing everything was thoughtfully organized. Highly recommend!

The retreat in Fuerteventura was AMAZING!!! Our hosts are unbeatably friendly and helpful!!! The food was very tasty and prepared with a lot of love!! If you’ve never been to a retreat at Templeshape, you definitely have to do it!!!!

I know now where I will be next year, making lasting memories 🙂

I had a blast at the Templeshape Retreat in Spain and last year in Sardinia- both times great people, amazing food and warm conversations. The combination of bootcamp in the morning and yoga in the evening is amazing- can only recommend!

Get out of everyday life and book a retreat with Templeshape in Spain (Cambrils). One of my best decisions in life. We were welcomed guests into the beautiful villa with a big smile and an open heart. The harmony of the group was noticeable before the first minute. I was able to experience a week with varied sports sessions (yoga & boot camp), sensational meals that were always prepared with heart, good conversations, hearty laughter and just an existence of happiness. A big THANK YOU to the Templeshape team! I would immerse myself in a retreat with you again and again.

I was at the Morocco Retreat in September, it was just great! The overall package with workouts (boot camp, yoga, surfing), the delicious food, the unforgettable excursions and the wonderful people made the retreat perfect! Between the program items you could enjoy the sun by the pool or the view from the beautiful villa. A big thank you to Sophia and Elettra for the great week!

Spent wonderful time during a retreat in Wildhaus, amazing people, great activities! Wholesome experience ❤️ Thank you so much!I’m really impressed with my experience at Templeshape so far! I first came across them while exercising in the park, where I noticed a group of people doing a workout together. My curiosity led me to ask what was going on, and that’s how I met Dani. She was super kind and quickly shared all the details about Templeshape.What I discovered was beyond my expectations. They have a great studio in town, but during the summer, they take their workouts outdoors, which has been a great way to mix things up. They also offer sessions at cool spots like the 25th Hotel West, where you can even relax in the sauna afterward—definitely a nice touch! And their retreats around Europe sound amazing. I’m excited to check those out too.Being new to Zurich, I’m glad to have found a community that’s so welcoming and focused on health and wellness. The studio has a great vibe, with a cozy space to hang out, grab some healthy snacks, and connect with others before and after classes.Thanks to the team at Templeshape for the warm welcome, looking forward to more great sessions with you all!

It was simply mega!! I’m so happy to be able to repeat the experience again! Thank you very much Bielefeld!

Great place! After my first yoga class, I fell in love thanks to Rada for a very great experience ❤️️

The retreat weekend in Wildhaus was great! Fine food, wonderful company and a good time together 🙂 Mira, Dani and Gerrit do everything to make you feel comfortable every second. I can only recommend it wholeheartedly. I can only recommend it 100% from the bottom of my heart:)

The retreat in Wildhaus was fantastic. Everything was perfect from A to Z, from the accommodation to the delicious and lovingly prepared food, the sporting activities and the warm hospitality. You felt very comfortable and valued from the first second. Thank you for a wonderful, exciting and educational weekend.❤️

I signed up for the retreat at Wildhaus and it was my first retreat ever. I don’t think I could have asked for a better one. Dani, Mira and Gerrit will go out of their way in every aspect to make sure you’re looked after. Despite not knowing anyone when I walked in, it felt like home from the first meal. The workouts were well planned and enjoyable, the food was healthy and delicious, the hikes were refreshing and all activities well thought out. There are several activities where you get to know people you’re staying with as well as becoming aware about yourself and fitness in general. Made a few good friends from this trip as well. Will definitely recommend this!!

We really enjoyed the weekend at the retreat in Wildhaus and are super happy. Dani, Mira and Gerit spoiled us completely. Not only was there nothing missing, we were also provided with fresh and incredibly delicious food. The yoga and boot camp sessions were intense, but that’s why they were particularly effective - you just feel great afterwards:) We really appreciated the warm and authentic nature of Dani, Mira and Gerit. You can feel that they do their work with great passion and put their hearts into it. We felt very comfortable and will be happy to come back. Thank you for a really great weekend and the great conversations! <3 Alice and BettinaAfter doing lots of Yoga, Pilates and workout classes at Templeshape, I also decided to go for one of their retreats, so I joined the one in Wildhaus. As I actually already expected, it was an amazing experience that I can just recommend! It’s an amazing mix of yoga and workouts as well as a few other activities and on top they will spoil you with self-cooked treats and meals! As in their studio it was a really welcoming atmosphere!Mira, Dani and Gerrit were amazing hosts and I can’t wait to join one of the other retreats too!! A big thanks to all of them for making this experience so unique!

Super nice!!! Recently joined the weekend retreat in Wildhaus and it was really nice. It was my first time doing Yoga and Mira was super helpful and patient. And Dani’s bootcamps were the best way to start the day!!They created a warming atmosphere throughout the whole weekend. And the food was really amazing!!!Totally recommended!!

I just attended a weekend retreat in Wildhaus, and it was a beautiful experience. Dani, Mira, and Gerrit are amazing hosts who make you feel right at home from the moment you arrive. We had so much fun throughout the retreat. The work out classes were very intense—Dani showed no mercy, but it was worth every drop of sweat. After the yoga sessions with Mira, I felt like a new person. The food was exceptionally delicious, prepared with so much love and attention to detail.Also the house itself is stunning; it’s spacious yet cozy, set in a beautiful mountain location. Overall, it was a wonderful experience, filled with special shared moments with new friends. I’m very grateful for this unforgettable retreat.

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