Over the Christmas and New Year period, it’s easy to drop the good exercise and eating habits you’ve worked on all year – especially if you’re away on holidays. If you have a spare 15-20 minutes a few times a week, here’s a great basic routine that can be done anywhere with no equipment required. If you don’t have an exercise mat with you, just use a towel from the hotel (or sneak into the gym)!
The following article and images have been sourced from www.verywell.com and written by By Marguerite Ogle.
Use this quick Pilates workout anytime you want to go through a routine designed to give you a balanced and challenging set of Pilates exercises. This workout is appropriate for all levels and modifications are given for exercise.
What You Need for the Quick Pilates Workout
The exercises are done on an exercise mat without any additional equipment. You just need space for your mat and comfortable exercise clothing so you can go through a full range of motion with each move.
Getting Started with the Quick Pilates Workout
Follow the links in each exercise to get full exercise instructions and then return back to see the rest of the sequence. This workout will include these seven Pilates mat exercises:
Pelvic Curl
The Hundred
Single Leg Stretch
Spine Stretch
Swimming
Plank
Saw
Exercise 1: Pilates Pelvic Curl
Liam Norris/Cultura/Getty Images
Pelvic Curl is a warm-up for the spine and abdominal muscles. It also works the lower body and helps coordinate breath and movement. It’s a great way to start your quick Pilates workout.
Get instructions for Pelvic Curl, then return to this workout series.
Exercise 2: The Pilates Hundred
The Hundreds. Amanda Edwards/Getty Images
The Hundred is a classic Pilates exercise. It builds strength, stamina and coordination. You must use your breath and really activate your powerhouse at the same time.
Single Leg Stretch. Reggie Casagrande/Getty Images
Single Leg Stretch is one of the best Pilates mat exercises for working the abdominals. It is an especially good exercise for the lower abdominals. If flat abs. is one of your goals, this exercise is for you.
The Spine Stretch. Ben A. Pruchnie/Getty Images
Spine Stretch is a Pilates mat exercise that feels really good. It can show up anywhere in your workout as a great stretch for the back and the hamstrings.
Pilates Swimming Exercise. Robert Benson/Getty Images for Fitbit
Swimming is a fun exercise, yet quite a workout. Swimming, like the activity it is named after, works every part of the body. This one is perfect for toning your abs. butt, back and hamstrings in a quick workout.
Pilates Front Support. Astrid Stawiarz/Getty Images
While Plank really targets the abdominal muscles and shoulder stability, you will find that plank is an excellent way to get a full body challenge. It is often modified to help build core stability for beginners and those with physical challenges.
The Pilates saw. Angela Coppola/Getty Images
Saw is a basic Pilates mat exercise that is appropriate for all workout levels. It is a good spine stretch, utilizing spinal rotation and the breath to increase the stretch.
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