At Home Pilates Moves to Start Your Every Day
Many classic Pilates moves are accessible to practitioners of all ages and abilities, so incorporating them into your morning routine is a wonderful way to start the day. Spending a short amount of time stretching and engaging the body each morning can change your energy level and help to get your blood flowing. Just a handful of Pilates moves done with mindfulness and discipline will help you have better posture, better oxygenation, and a boost in feel-good endorphins. Give these five moves listed below a try and see how they can start your day on the right foot.
Ready to start a dedicated Pilates practice or learn from one-on-one instruction to increase the benefits of your Pilates practice? Call the Westwood Pilates experts at Sheppard Method Pilates to schedule a class or learn how we can help you take your Pilates practice from the studio to your home.
Pilates to Incorporate in Your Daily Practice
There are numerous Pilates moves that instructors and students incorporate into their practice. Some require a Pilates Reformer; others can be done with just a mat. Out of all the Pilates moves, some remain integral to most Pilates classes. Below are 5 Pilates moves to practice every morning, a great way to start your day feeling energized and strong.
- The 100: The move increases the heart rate, moves the blood through the body, and warms up the muscles. Lying on your back, draw the legs into the chest with knees bent at a 90-degree angle. Round up through the shoulders to engage the core muscles. Hovering the arms at the sides, pump the arms up and down while breathing deeply and evenly. Breathe in for 5 counts and out for 5 counts, repeating 10 times while continuously pumping the arms and engaging the core.
- Roll like a Ball: The pose works the muscles of the core while providing a gentle massage to the back. Start seated with your knees in at the chest, parallel to each other. Holding onto the backs of the thighs, keep the knees close to the body as you roll back and forth along the spine. Keep the head and neck rounded and tucked into the chest. As you roll, breathe evenly and deeply, engaging the core and being cautious to not roll onto the neck.
- Criss-Cross: This is another core engaging move that helps to increase the heart rate and work the muscles that help with stability and balance. Lying on your pack with your knees at your chest, place your hands behind the head with elbows out. Extend one leg out, hovering above the floor, and bring the corresponding elbow in to touch the opposite knee. (i.e. left leg out-left elbow in and across to right knee.) Switch elbow to the knee (bicycle style), increasing speed and alternating legs in and out, and repeat for 4-6 rotations.
- Double-Leg Stretch: Lying on the back, face up, bring both knees into the chest, curl the head and neck up to round through the cervical spine, and place one hand on each knee. As you extend your legs out, reach both arms overhead while straightening your legs. Keeping the low back on the floor and core engaged, circle the arms around and down to reconnect with the knees. Draw the legs back into the chest. Repeat.
- Pendulum: Lie on the back, face up, and extend the arms to the sides with palms facing up. Bend the knees to a 90-degree angle with the legs together. Let knees fall to one side, keeping the low back on the floor. Return to center and lower knees to the opposite side. Repeat this lift and lower pendulum movement for 60 seconds.
Gain Strength and Flexibility with Daily Pilates Moves
If you are tired of the weight room, want to change your routine, or just want to add to your exercise tool kit, incorporate Pilates classes for a whole new level of strength. Pilates moves can activate muscles that standard weightlifting may not, focusing on stability and total body engagement. Practice Pilates at home to start your day or join the Westwood Pilates instructors at Sheppard Method Pilates in a variety of classes designed for all levels; your body will thank you for it!