10 Pilates Board Exercises You Can Do at Home with | CoreForceLife
10 Pilates Board Exercises You Can Do at Home (Step-by-Step Guide by CoreForceLife)
Looking for a powerful full-body workout at home without bulky gym gear? The CoreForceLife Pilates Board is your perfect solution. Compact, portable, and versatile, it helps you strengthen your core, tone muscles, improve flexibility, and stretch—all from the comfort of your home.
In this guide, we’ll show you 10 CoreForceLife Pilates Board exercises designed for beginners and advanced athletes alike. Each move comes with step-by-step instructions and pro tips to maximize your results.
Whether you live in a small apartment, have a busy schedule, or need a travel-friendly fitness option, these exercises will help you get stronger, leaner, and more flexible.
1. Plank Roll-Out
Targets: Core, shoulders, arms
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Place hands on the CoreForceLife Pilates Board handles, plank position.
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Engage your core, slowly roll the board forward.
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Roll back to starting position.
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Repeat 10–12 times.
💡 Pro Tip: Keep hips aligned—avoid sagging your back.
2. Bicycle Crunch
Targets: Obliques, abs
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Lie on your back on the board, grip handles for stability.
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Bring right elbow toward left knee, extend right leg.
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Alternate in pedaling motion.
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Do 12–15 reps per side.
💡 Pro Tip: Slow and controlled = maximum core burn.
3. Side Plank with Resistance
Targets: Obliques, shoulders, glutes
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Place one hand on board, stack feet.
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Lift hips, forming a straight line.
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Hold 20–30 seconds, switch sides.
💡 Pro Tip: Squeeze glutes to stay aligned.
4. Push-Up with Board
Targets: Chest, shoulders, triceps, core
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Place hands on CoreForceLife Board handles.
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Lower chest toward board, then press back up.
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Do 10–15 reps.
💡 Pro Tip: Keep elbows close to protect shoulders.
5. Resistance Band Row
Targets: Upper back, biceps, shoulders
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Attach bands to board.
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Hold handles, knees soft, back straight.
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Pull toward torso, squeeze shoulder blades.
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Slowly release. Do 12 reps.
💡 Pro Tip: Focus on control, not speed.
6. Squat with Resistance Bands
Targets: Quads, glutes, hamstrings
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Stand on board, feet shoulder-width apart.
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Hold band handles at shoulders.
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Squat to 90 degrees, push up through heels.
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Do 12–15 reps.
💡 Pro Tip: Keep knees behind toes.
7. Glute Bridge
Targets: Glutes, hamstrings, lower back
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Lie back, feet on board, knees bent.
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Lift hips up, squeeze glutes.
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Lower slowly. Do 12–15 reps.
💡 Pro Tip: Engage core to protect your back.
8. Leg Side Lifts
Targets: Outer thighs, glutes, core
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Lie on side on the board, legs extended.
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Lift top leg to hip height, hold 1–2 sec.
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Lower slowly. Do 12–15 per side.
💡 Pro Tip: Keep torso stable, no rocking.
9. Back Extension Stretch
Targets: Lower back, spine mobility
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Lie face down, hands under shoulders.
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Slowly lift chest, hips stay down.
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Hold 10–15 sec, repeat 3–5 times.
💡 Pro Tip: Lift gently, no hyperextension.
10. Shoulder Stretch
Targets: Shoulders, chest, upper back
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Sit on the board, legs extended.
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Hold resistance bands, pull arms back gently.
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Hold 15–20 sec, repeat 2–3 times.
💡 Pro Tip: Relax shoulders, breathe deeply.
💪 Conclusion
The CoreForceLife Pilates Board is more than just equipment—it’s a full training system. With these 10 exercises, you can tone, strengthen, and stretch without leaving your home. Compact, travel-friendly, and versatile, it’s perfect for any fitness level.
👉 Ready to transform your workouts? Shop CoreForceLife Pilates Board today!