You can do this for the holidays, when a little one is home sick, in addition to your regular workout, when you had the extra glass of wine, any time!
So there's a break in your classes, and you don’t want to lose everything you’ve built up at pilates Well, here you go- a simple, straightforward mat routine that targets your abs, butt and thighs. You can do as many of each move as you’d like- normally between 5 and 15- but make sure you do the same amount on both sides if it’s a split move!
If you're a pilates student, you know the drill-
*Make fun of these photos and just see how many "arms to a T" welcome you back!!!!
Lay on your back with the feet on the floor, knees bent, back neutral, arms overhead. Draw the arms forward and curl, maintaining neutral.
Do it again, with the legs straight out in front, anchored to the floor and back still neutral.
And again, with the legs straight up to the sky and, you guessed it, the back still neutral. From your last rep, do reverse curls.
Now you’ll do it all over again, with the arms in a diagonal. The top arm comes up and over, reaching for an invisible center line extending from the knees or toes up to the sky. Do all one side, then the other.
The hips stay square, and reach from the obliques.
Legs in tabletop, NEUTRAL!, tap one shin then the other to change without rocking
Oblique Knee Changes
Fingernails to the forehead, palms open. You’ll twist into these knee changes, but think RIBCAGE to knee, not ELBOW.
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The goal is to keep both legs straight, so if they don’t go to a full 90 degrees that’s fine. The other goal is to keep your spine neutral the whole time. Tap the back of the thigh, calf or ankle, not the knee joint.
Oblique Leg Changes
Put your arms on a LOW DIAGONAL- this really helps. Tap the inside of the thigh, calf or ankle, and twist the RIBCAGE again, not drawing from the shoulder
Sit tall and forward, arms up. Exhale and roll back 3/4 of the way. This is the point when either A) your feet leave the floor or B) your shoulder blades hit the floor. Exhale back up.
After a few, begin rolling all the way back and exhale all the way up.
Kneeling Butt Work
You can do this on the floor, or on a solid raised surface. Think picnic table bench, ottoman, anything that lets the working foot go below the stabilizing knee. KEEP YOUR BACK NEUTRAL!
When you lift the leg, don’t torque the back; only lift straight behind you.
Keep your hips level and your spine neutral! Lift the leg to the outside.
Point your toe and draw little circles out to the side. Now bigger circles, challenging but not losing your neutral, stable spine.
Lie on your side. If you’re on a mat, hips and shoulders at the back, feet at the front. You want a tripod position, with shoulder-hips-feet forming a triangle for stability.
Lift the top leg, pulse, lower, pulse. Point up and flex down. Lift and lower like you’re in water, doing lots of work.
Small circles with the top leg parallel to the floor, toe pointed. Reverse direction.
Big circles by tracing a letter “D” in the air- straight up in a lift, around and forward to come down. Reverse direction.
Have fun, and we’ll see you when you get back!
Fun Fact: I'm an herbalist and a movement coach. Not a doctor, or a pharmacist, and not pretending to be one on TV.
This is a public space, so my writing reflects my experiences and I try to stay general enough so it might relate to you. This does not constitute medical advice, and I encourage you to discuss concerns with your doctor. Remember, however, that the final say in your wellness decisions are always yours- you have the power to choose, you are the boss of you.
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This website is provided for educational and informational purposes only and is not medical, mental health or healthcare advice. The information presented here is not intended to diagnose, treat, heal, cure or prevent any illness, medical condition or mental or emotional condition. Working with us is not a guarantee of any results. Paula Billig owns all copyrights to the materials presented here unless otherwise noted.