One of the most common requests I receive is to provide the top 5 Pilates exercises I would recommend that you do each day to feel good, improve muscle tone, and maintain mobility.
So, here they are!
These 5 moves were selected because of the way the incorporate your entire body, engage your muscles, and promote good posture and alignment.
>>>Print this guide and hang it a place where you’ll see it each day <<<
CLICK HERE to download!
1. Pelvic Curl
Lie on your mat with your knees bent, feet flat on the floor. Make sure your feet are hip-distance apart.
Inhale – prepare
Exhale – articulate your spine up into a bridge position one vertebra at a time
Inhale – pause at the top and reach your knees over your toes to open up your hip flexors
Exhale – soften your chest and articulate your spine down to the ground one vertebra at a time
2. The Hundred
Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest up off of the mat using your abdominals Flatten your back into the mat, reach your arms forward and extend your legs on a 45 degree angle.
Inhale for the count of 5 – pumping your arms as you go
Exhale for the count of 5 – continuing to pump your arms
Repeat the breath cycle 10x.
3. Single Leg Stretch
Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest up off of the mat using your abdominals. Place both hands on your right knee as you extend your left leg out on a 45 degree angle.
Inhale – switch legs, drawing your bent knee in toward you and flexing at the hip crease
Exhale – switch legs
Perform 8-10 reps on each side.
Lie on your back with your legs long and arm yours down by your side.
Inhale – raise you arms up by your ears
Exhale – drop the shoulder blade down onto the back
Inhale – raise your straight legs up off of the mat and reach your arms toward your toes, beaming your chest to the sky
Exhale – lower your body with control to return to starting position
Lie on your tummy with your arms stretched out in front of you. Lengthen your lower back and pull your belly button off of the mat. Float your arms, legs and head off of the floor, keeping your gaze down toward the mat.
Perform a swimming motion by raising your right arm and left leg, then switching to the other side, maintaining stable trunk the entire time.
As you move the arms and legs quickly, the breath pattern is one inhale per two swims and one exhale per two swimming motions.
Repeat for 8-10 breaths.
So there you have it, the 5 daily Pilates moves I would recommend anyone do daily! They are also a great addition to any workout, walk, or run. CLICK HERE to download your free printable!
Give them a try today and let me know how it goes in the comments!
PS – New to Pilates and looking for some beginner videos? Check out my Pilates for Beginners series here and the 12 Days of Pilates series here! They are both perfect for those looking to get off on the right foot with their Pilates journey and make sure you are using correct form!