15 Minute, At-Home Pilates Workout by RedBird Studios in Austin, Texas
The Holiday season is wonderful and festive time of year in Austin. It is also a very busy season that often leaves us with little time to workout – and with lots of food to eat. Between shopping and traveling, you may find it hard to come to the studio as often as you would like. To maintain your core strength, alignment and flexibility, it is important that you find at least a few minutes a day to keep up your Pilates practice. Here are a few basic exercises that you can do anywhere – a hotel room, at your home in Austin or at your relatives’ house. Doing these daily will help you maintain your practice during this hectic time of year. Do five to 10 repetitions of each and make sure to stretch a little when you are done.
1. Pelvic Curl to Shoulder Bridge – This is a great exercise to warm up with. It strengthens your abdominals, hamstrings and glutes, but most importantly increase the suppleness and flexibility of your spine.
2. Pilates Chest Lift and Chest Lift Rotation – These exercises are important to help keep the strength of your deepest abdominal muscles, the transverse, and to strengthen the rectus abdominus and obliques. After doing the chest lift demonstrated in the video, add rotation to incorporate the oblique muscles.
3. Supine Spine Twist – This exercise works the obliques and also helps maintain spinal flexibility by rotating the spine and pelvis.
4. Pilates Roll-Up – You can never practice your Roll-up too much! This exercise is very important to strengthen the abdominals and increase spinal mobility and stability.
5. Side Leg Lifts – This exercise helps increase lateral flexor strength and requires trunk stabilization. Do this exercise on each side with an equal number of repetitions.
6. Pilates Spine Stretch with Extension – This is a great exercise to strengthen your lats and increase the flexibility of your spine. It is one of the most effective Pilates exercises for improving your posture and learning proper shoulder and neck alignment.
7. Pilates Push Ups – Now that you are warmed up, get some fully body integration work in with some Pilates (or regular) Push-ups. Make sure to modify as needed so that you maintain your spinal alignment and hold on to proper form.
8. Rolling Like a Ball – Finish up your workout with some spinal massage and a little more abdominal work. Make sure to keep your movement fluid with a rounded spine and keep your shoulder stable.