Sometimes you may not have time for a full workout. But that doesn’t stop you getting a few exercises in. Here are five Pilates exercises you can incorporate into a quick session after work:
- The Hundred:
- Lie on your back with legs extended straight up to the ceiling (or knees bent for modification).
- Lift your head, neck, and shoulders off the mat, reaching your arms toward your feet.
- Begin to pump your arms up and down vigorously while breathing in for five counts and out for five counts (for a total of 100 counts).
- Engage your core throughout the exercise to stabilize your body.
- Roll-Up:
- Start by lying on your back with legs straight and arms extended overhead.
- Inhale, then exhale as you slowly peel your spine off the mat, lifting your head and reaching your arms towards your toes.
- Keep your core engaged and articulate your spine as you roll up to a seated position.
- Inhale at the top, then exhale as you reverse the movement, rolling your spine back down onto the mat with control.
- Single Leg Stretch:
- Lie on your back, hug one knee into your chest, and extend the other leg straight out at about a 45-degree angle.
- Lift your head, neck, and shoulders off the mat.
- Switch legs in a scissoring motion, pulling one knee in as you extend the other leg out, keeping your core engaged and stable throughout.
- Plank:
- Start in a push-up position with your hands under your shoulders and legs extended behind you.
- Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability.
- Hold this position for 20-30 seconds or longer if possible while maintaining proper form and breathing steadily.
- Side Leg Lift Series:
- Lie on your side with your bottom arm extended for support and your head resting on it.
- Lift your top leg to hip height, keeping it straight, and lower it back down without letting it touch the other leg.
- Repeat this movement for a set number of repetitions, then switch to the other side.
Remember, it’s essential to focus on proper form and breathing throughout these exercises. Aim to perform each exercise for about 10-15 repetitions or for the recommended duration while maintaining control and precision in your movements. This quick Pilates session after work can help you unwind, strengthen your core, and improve overall flexibility.