Full Body Pilates Routine
Updated: Dec 10, 2020
When you're short on time but want to work the whole body. Repeat the below workout 3 -4 times right in the comfort of your home.
Roll Down: Stretch
Feet hip-width apart, stand tall and take an inhale. As you exhale drop your chin to your chest and roll down one vertebra at a time. Inhale to hold at the bottom and then exhale to roll back up, restacking your spine one vertebra at a time.
Bird Dog: Full body/Core control
6-8 each side
Start in an All 4's position with you hands under your shoulders and knees under your hips. Draw your tummy button to your spine to engage your deep abdominals. Inhale to reach opposite arm and leg long and exhale to slowly come back to your start position. Alternate sides.
Challenge - keep the feet slightly hovered off the ground (only knees touching the ground) and do the same movement with control.
Chest Lift: Abdominals
Lying on your back, feet hip-width, neutral pelvis and spine. Interlace your hands behind your head, exhale to lift your head and chest up, maintaining the neutral position of the pelvis (lower back shouldn't imprint). Inhale to hold at the top and then exhale to lower down with control.
Single-Leg Bridge: Hamstrings + Gluteals
10 - 12 repetitions each side
Start lying on your back, feet hip-width apart and arms beside your hips. Stretch one leg up towards the ceiling, exhale to roll the bottom and spine up off the mat one vertebra at a time. Inhale to roll back down. Repeat. Switch to the other leg after you've completed one side.
Challenge - Have the heel lifted
Extra challenge - Add 10 pulses before you switch to the other leg
Criss Cross: Abdominals
8-12 each side
Start with your legs in tabletop and hands interlaced behind your head. Lift your head and chest up, exhale to reach one leg long and rotate your shoulder to your opposite knee (not your elbow). Inhale to come back to centre and exhale to switch to the other side. Keep it slow and controlled, your hips should not rock and roll.
High Plank: Full body
Hold for 1min
Hands under shoulders and either lifted to a high plank or you can have you knees down for an easier variation. Your spine should be straight and strong with the tummy button drawing in towards your spine for core stability.
Challenge - slowly lift and lower one leg with control, alternate and repeat for 1 minute.
Knee Hinge: Thighs
Kneeling with knees hip-width apart, gently tuck your tailbone (without squeezing your bottom) and reach arms out in front. Inhale to hinge from the knees to start to lean back (it's important to keep the abdominals engaged and the spine straight and strong) exhale to come back to your upright start position. Repeat.
Challenge - once you've hinged back, pause and raise both arms up 45degrees, lower and return to your start position. Repeat for each repetition
For more of this book into a class at the studio here