During the busy holiday season, skipping our daily Pilates session can throw us off our routines. Not to worry!! Pilates is such a versatile practice, it can be done from anywhere, at any time. And making sure you continue your practice can keep holiday stress at bay and prevent injuries once the holidays are over.
Here are a few of our favorite Pilates exercises you can do at home with just a mat (and an upbeat playlist to keep you motivated).
The Hundred
Lying supine on your back, lift your head, neck, and upper spine (to your shoulder blades) off the floor. Raise your legs at about a 45º angle, and extend your arms out to your sides. The lower your legs are, the more difficult this will be – you’ll feel it in your core. Hold this position, and pump your arms. Inhale for five breaths and exhale for five breaths. Repeat for thirty seconds to one minute.
Glute Bridge
Lie on your back with your knees bent, your feet flat on the floor, and your knees, ankles, and feet hip-distance apart. Inhale to prepare, and as you exhale, raise your hips and press down through your feet. Squeeze your glutes and hamstrings, coming to rest just below your shoulder blades. Lower your hips back to the mat and repeat. Continue ten to twenty times.
Single Leg Stretch
Assume a similar position as in The Hundred, with your head, neck, and shoulder blades lifted, legs slightly raised, and arms extended forward. Slowly pull your left knee to your chest, and support it with your hands. After a breath, extend your arms and legs again and repeat with your right leg. Repeat for thirty seconds to one minute.
Swimming
Lay on your stomach, lift your head, and extend your arms out in front of you, keeping your arms and legs slightly raised above the floor using strength from your core. Flutter your arms and legs up and down to mimic a swimming motion. Repeat for thirty seconds to one minute.
Windshield Wipers
Lay on your back with your arms at your side. Extend your legs to the ceiling or bend your knees for a slight modification. Keeping your arms pressed into the ground for stability, slowly lower your legs to one side, keeping both hips down on your mat, and lift them back up to center. Repeat on the other side. Repeat for thirty seconds to one minute.
Wherever you spend this holiday season, a quick Pilates session is sure to leave you feeling more grounded and relaxed. And if you’re already eager to start planning for the new year (or fulfilling resolutions…), book a session for 2023 with us here.
Comments