Feeling a bit stiff after all the leisurely summer lounging? These 6 gentle Pilates exercises will only take about 10 minutes to do and can be done first thing in the morning to limber up, or to warm down following a walk/game of tennis/swim/dancing class/a long lazy day/etc. (I’d suggest not doing them following two glasses or bottles of wine or fizz! 😜)
Note most of these are in four-point kneeling to ensure your shoulders and arms get a bit of a workout as well as your spine and core.
(And remember: draw your navel to your spine when you need to activate your idle abs for any loaded work!)
- Cat: Tailbone to head (x 2) + Head to tailbone (x 2)
- Cat to Extended Cat: x 5. See this video for proper technique – however, note that this instructor is hyper-extending her elbows, so please soften yours a bit if you tend to do this too: https://www.youtube.com/watch?v=oPkENSw5ZEM
- Threading the Needle: x 6 ea. side. For additional challenge, try it with an extended leg and an opposite arm opening. For a good video, see here (note there is good direction if you struggle with your wrists, but ignore the advanced third version please): https://www.youtube.com/watch?v=AfhGEK5sqA0
- Table Top 2 (aka Bird Dog): You can either do 8 on each side, or do 4 on each side and hold the arm and leg lift for 3 inhales and exhales. Here’s a great vid showing the proper form for the exercise and the many muscles you work while doing it: https://www.youtube.com/watch?v=QABW99qPiNM
- Rest Position (aka Child’s Pose) with 3 breaths + with Lateral Flexion: After your Rest Position for 3 breaths, do the lateral flexion/side bend version of Rest Position. Take your right arm to the far right, placing your left hand on the back of your right hand. Sit back towards your heels, ensuring your spine is curved and feel that lovely stretch down your side body and into your shoulder. Do it on your left side too. Hold for three deep in and out breaths.
- Side Reach (Seated or Standing): x 6 ea. side. I think you know these off by heart now, but if you’d like to check your technique, see a seated demo here: https://www.youtube.com/watch?v=zUCxQkh4IRU
And a standing demo here: https://www.youtube.com/watch?v=zUCxQkh4IRU
(Unfortunately these vids’ directions aren’t as helpful as mine 😉, but try remember my cues.)
If you’re feeling ambitious, add:
- Cobra Prep to Cobra Full: Try for 6 to 8. Don’t forget to release your lower back in Rest Position and possibly do a Rocking Cat after your Rest Position to ensure your back is released. https://www.youtube.com/watch?v=AtL4WClb3BM&t=4s