Summer is upon us, and for many of us that means vacations and long weekends away, relaxing, soaking up the sun, eating exotic foods... what's not to enjoy? That's why I'm often surprised, pleasantly so, that many of you express concern about going without Pilates while you're away. I thought I was the only Pilates Geek who felt this way, I now stand corrected. So here I am, the geek of all Pilates Geeks offering you a simple solution- take it with you!5 simple Pilates Mat exercises, in just 10 minutes, anywhere!
Bridge targets: core, hamstrings, glutes and spine
Set up: Lie on your back, knees bent, feet hip-distance apart, arms by your sides, palms down
Movement: Lift butt and spine off the floor maintaining a neutral spine position, coming all the way up onto your shoulder-blades, then lower down maintaining a neutral spine and neck throughout the movement.
Reps: 5
Chest Lift targets: core
Set up: Same as above, with palms interlaced behind your head
Movement: Slowly peel your spine off of the floor one vertebrae at a time, until you reach the bottom tip of your shoulder-blade, slowly roll down, keep some space between the chin and the chest and keep elbows very still, refraining from pulling with the arms
Reps: 10
Criss Cross targets: core
Set up: same as above, with legs in table top
Movement: Roll up slowly and cross your right shoulder towards your left knee, lower and repeat on other side, keep elbows still, do not pull with the arms
Reps: 10
Plank targets: whole body, a slim core and Pilates arms await you
Set up: Kneel on all fours, 90 degree angle in hips and shoulders, hands shoulder distance apart, fingers wide apart, middle finger forward
Movement: step one foot back and then the other, until you are in "push up" position, draw heels back and spread wide across your upper back, keep head in line w/ shoulders (not above, not below), hold pose.
Reps: 10 breaths
Variation: Add leg lifts, lifting from gluteal fold only, 5/leg
* to master your plank, see my blog post on the Perfect Plank in 10 Simple Steps
Reverse Plank targets: whole body, great for correcting computer posture
Set up: sit down with bent knees, feet on floor, hands behind you, fingers face forward
Movement: Push yourself up until you resemble a table (90 degree in knee and shoulder joints), stretch the chest open and extend legs out until they are straight, hold pose.
Reps: 10 breaths
Variation (+ challenge): Leg lifts 5/leg, keep spine stable
Modification (-challenge): Keep legs bent
And that's a wrap! Hope you enjoy your guilt free, strong, sexy, geeky vacation, and rest assured, knowing that your body has been worked from tip to toe.
Set up: Lie on your back, knees bent, feet hip-distance apart, arms by your sides, palms down
Movement: Lift butt and spine off the floor maintaining a neutral spine position, coming all the way up onto your shoulder-blades, then lower down maintaining a neutral spine and neck throughout the movement.
Reps: 5
Chest Lift targets: core
Set up: Same as above, with palms interlaced behind your head
Movement: Slowly peel your spine off of the floor one vertebrae at a time, until you reach the bottom tip of your shoulder-blade, slowly roll down, keep some space between the chin and the chest and keep elbows very still, refraining from pulling with the arms
Reps: 10
Criss Cross targets: core
Set up: same as above, with legs in table top
Movement: Roll up slowly and cross your right shoulder towards your left knee, lower and repeat on other side, keep elbows still, do not pull with the arms
Reps: 10
Plank targets: whole body, a slim core and Pilates arms await you
Set up: Kneel on all fours, 90 degree angle in hips and shoulders, hands shoulder distance apart, fingers wide apart, middle finger forward
Movement: step one foot back and then the other, until you are in "push up" position, draw heels back and spread wide across your upper back, keep head in line w/ shoulders (not above, not below), hold pose.
Reps: 10 breaths
Variation: Add leg lifts, lifting from gluteal fold only, 5/leg
* to master your plank, see my blog post on the Perfect Plank in 10 Simple Steps
Reverse Plank targets: whole body, great for correcting computer posture
Set up: sit down with bent knees, feet on floor, hands behind you, fingers face forward
Movement: Push yourself up until you resemble a table (90 degree in knee and shoulder joints), stretch the chest open and extend legs out until they are straight, hold pose.
Reps: 10 breaths
Variation (+ challenge): Leg lifts 5/leg, keep spine stable
Modification (-challenge): Keep legs bent
And that's a wrap! Hope you enjoy your guilt free, strong, sexy, geeky vacation, and rest assured, knowing that your body has been worked from tip to toe.
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ReplyDeleteAwesome workout Amy!!! I used it this morning because I am too busy to make it in today. My shoulders will now be ok to do wedding hair. The girls will be much happier! Thank you!
ReplyDeleteHey teech,
ReplyDeletecan we get an update up in hea?
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