Pilates on the move | Simple moves to do when you can’t get to class.

With many of us heading out of town this winter, we wanted to provide you with a quick workout you can do anytime and anywhere. It is important to keep the body moving especially if you are stuck sitting for long periods of time.

Below are are a few simple but effective moves you can do just about anywhere in less than 10 minutes.  There are many variations so play around and find what works for you. 

Pelvic Curl

One of Crystal’s personal favourites and go to movements when the body feels tight. The Pelvic curl is like a massage for the spine, creating space and allowing movement. 

Start by lying on your back, knees bent with feet hip distance apart. Heels toward your seat. Arms should be long, fingers reaching, triceps and palms active. Take a deep inhalation and on the exhale start to bring your tailbone towards your hips, scoop the abdominals and peel yourself up into a shoulder bridge position. Do not allow the back to arch and be sure to keep the ribcage closed! Knees should reach toward the sky, and find length in the front of the hips. Imagine a long line from shoulders to hips and hips to knees. Pausing at the top, inhale and on the exhale you will articulate your spine, with control, all the way back to your starting position. Do at least 5.  This can also be done standing against a wall.  Back & head and arms against the wall, walk the feet out and bend the knees slightly. Repeat the steps above by peeling yourself away from the wall and returning with control.

Plank

If you have even been to one of Crystal’s classes, you’ve probably done some version of the plank. The plank is by far, one of the best ways to activate just about every muscle in the body.  A real favourite for a reason. It works! plain and simple. 

Start in a push up position, feet hip distance, wrists under shoulders, pull up on the abdominals and evenly weight your body from the crown of the head to your toes. Do not put all your weight in your heels. Your shoulders should be away from your ears and relaxed, gaze forward keeping the cervical spine neutral and inline with the rest of your body. Do not hold tension in the neck.  Hold as long as you can and don’t forget to BREATHE! To increase the difficulty, rock forward and back on the toes. To decrease difficulty, you can perform the plank on your forearms, keeping the elbows under the shoulders. Feel free to play around and do side planks, or extend one leg / arm and alternating sides.

Hundred

If you know Pilates, you know the hundred. The intense and oh so fabulous abdominal exercise that leaves you feeling like your abs are on fire.

Start by lying on your back, knees bent into tabletop position or extended on a diagonal. Bring yourself into a chest lift position, arms long by your sides and reaching. Draw the navel towards the spine and keep the pelvis neutral (no arching of the back) If you cannot keep a neutral position, bend the knees to tabletop or place feet on the ground. Take a big inhalation through the side body and on your exhalation you will begin pumping your arms up and down. *imagine pressing your arms down through water and don’t bounce the body. Your breath should be very “active” inhaling through the nose and exhaling through the mouth. pretend to fog a mirror or blow air out a straw. You will inhale for a count of 5 and exhale fora count of 5. Repeat that 10 times and you are done.

Stretch

* Anything and everything you can! 

Enjoy your winter holiday and we will see you back in the studio soon. 

 

For more information about our studio or equipment pilates classes at Flex Pilates, please visit our websitewww.flexpilates.co.za or pop us an email at info@flexpilates.co.za