Skip to main content

5 Pilates Exercises You Can Do Every Day




These exercises are a great way 
to improve muscle tone and maintain mobility.

Pelvic Curl:
Lie on your mat with your knees bent
feet flat on the floor. 
Make sure your feet are hip distance apart. 
Now inhale and exhale; while you are exhaling 
articulate your spine up into a bridge position 
one vertebra at a time. 
Inhale again and pause at the top and reach your knees 
over your toes to open up your hip flexors. 
Exhale again and soften your chest and articulate 
your spine back down to the ground one vertebra at a time.

Repeat 8-10x

The Hundred:
Lie on your mat with your knees in tabletop position. 
Gently hold behind your thighs, nod your chin to your chest 
and lift your head, neck and chest up off the mat 
using your abs. 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 still pumping your arms.

Repeat the breath cycle 10x

Single Leg Stretch:
Lie on your mat with your knees in tabletop position. 
Gently hold behind your thighs, nod your chin to your chest 
and lift your head, neck and chest up off the mat using your abs. 
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.

Repeat 8-10x on each side

Teaser:
Lie on your back with your legs long and your arms 
down by your side.
Inhale; raise your arms up by your ears, 
exhale; drop your shoulder blades down onto the back. 
Inhale; raise your straight legs up off the mat 
and reach your arms toward your toes, beaming your chest to the sky. Exhale; lower your body with control and 
return to the starting position.

Repeat 8-10x

Swimming:
Lie on your stomach 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 switch to the other side. 
Keep your trunk stable the entire time. 
As you move your arms and legs quickly 
the breath pattern in one inhale 
per two swims and one exhale per two swimming motions.

Repeat 8-10 breaths
Labels:

Comments

Post a Comment

Popular posts from this blog

DIY Candy Corn Sugar Scrub

  Okay, okay last day of fall sugar scrubs for now. This recipe makes about 1 1/2c What you need: 1 1/2c sugar 1/2c coconut oil 1tsp vanilla extract 4 drops vitamin e oil orange food gel yellow food gel small mason jars Create: Add the sugar, vanilla, vitamin e and coconut oil in a bowl and mix with a mixer. Divide the mixture evenly into 3 small bowls. Set aside one bowl (this will be for the white section of the candy corn). To the second bowl, add a third of the sugar and a small amount of orange food gel with a toothpick. Add more color if needed. Set aside. Add a small add a third of the sugar amount of yellow food gel to the third bowl and stir well, add more color if needed. Set aside. The other bowl should have your white sugar in it. Grab your mason jar and place the yellow mixture first, then the orange and then the white.
Post a Comment
Read more

Diced Italian Chicken

  Diced Italian Chicken   Ingredients   3lb boneless, skinless chicken breast 1/4c Kraft Balsamic Vinaigrette Dressing 1 bag of baby spinach 2 onions 1 jar of sundried tomatoes   Directions   Chop your chicken into little chunks and throw in a skillet, you do not need oil because your chicken is wet enough, cook over medium to high heat.   While your chicken is cooking start chopping your spinach, chop your onions and drain the oil off of the sundried tomatoes. Once the chicken is no longer pink add the balsamic vinaigrette dressing. Once the dressing is seared on add all your veggies and cook over low to medium heat for about 10 minutes. 
Post a Comment
Read more

DIY Tangled Inspired Paper Lanterns

  I am trying to pick some of the Disney movies a lot of kids love, for the week ahead. I love Tangled, I think the way they did it was great! I was always a huge Beauty & the Beast fan and while that will forever be my all time favorite the newer Disney movies are just awesome with the animation and the songs. I have a whole Disney playlist on my phone for Celeste and you guessed it Tangled is on there, that is one of her favorites as well. I found this DIY and knew I had to blog it that way when she is older we can make them together. Here's what you'll need: construction paper toilet paper rolls scissors glue crayons Create: First, put construction paper around the toilet paper roll. Measure the construction paper and cut it to fit to size. It doesn't have to be perfect. On some of the rolls you can decide to add extra decorations. Like the Rapunzel sun and swirls before you glue it on to the toilet paper roll. Remember this ...
Post a Comment
Read more