Do you ever need a quicky? And by quicky, I mean a short workout when you only have ten minutes! Well, I’ve designed a short Pilates routine perfect for when you’re in a rush. All exercises are done by lying on your back (supine) with your knees bent feet on the floor -OR- legs in a tabletop position feet on a chair. The exercises “front support” and “leg pull front” are done in a plank position. It’s as easy and quick as that!
Shoulder Bridges
Start with legs in a tabletop position
- Inhale to prepare in neutral spine
- Exhale scoop + imagine peeling a banana when you lift your pelvis
- Inhale hold squeezing the glutes + feeling that scoop in your abs
- Exhale lower one vertebrae down at a time
Remember to keep the shoulders and neck relaxed and uninvolved
Chest Lift
Start with legs in a tabletop position
- Inhale reach biceps by ears, hands over your head
- Exhale lift head, shoulders, and upper trunk as one unit
- Inhale lower biceps by ears, hands over your head
- Exhale repeat, lift head, shoulders, and upper trunk as one unit
- Repeat 3x
Remember to keep the hip flexors as uninvolved as possible/ stay tight in your core
Chest Lift With Rotation
Start with legs in a tabletop position
- Add on to your chest lifts by twisting from right to left 4x on each side
Remember to stabilize your pelvis and isolate your movement from your waist.
The Hundreds
Start with legs in a tabletop position
- Inhale reach biceps by ears hands over your head
- Exhale chest lift with arms long by your sides
- Pulse your arms one hundred times
Remember to keep an easy breath pace, relax the shoulders and neck, and keep the pumping motion smooth, small, and free of tension
Note: Take five arm pumps per breath. (Example – inhale 1,2,3,4,5 pumps; exhale 1,2,3,4,5 pumps x 10)
Hamstring Pull
- Finish your exercise series by reaching your feet to the ceiling with your legs straight. Enjoy the stretch down your hamstrings and calves.
Front Support
- Begin in a plank pose
- Draw one knee forward into a hover above the mat
- Step back into your place
- Alternate 3x each side
Remember to keep hips lifted and abs tight
Leg Pull Front —
- Begin in plank pose
- Extend from hip and hamstring to lift one leg
- Step back into your plank
- Alternate 3x each side
Remember to maintain the plank position by keeping the pelvis neutral (slight posterior tilt) and maintaining scapular stability
Enjoy!
You’re Pilates instructor & friend,
Annie