Pilates in Ten · Pilates in 10 Bring knees into table top position and flexing upper body off the...

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Pilates in Ten ©2016 MOVE. All Rights Reserved www. movewellness.com MOVE Co-Founder and Senior Trainer Elaine Economou and Trainer Davy Darnton brings us this quick and effective 10-minute pilates workout that focuses on stability, mobility and breath and can be done at home or anywhere. All you need is your mat. Standing at the back of your mat, start by focusing on your breath and body. Inhale through your nose and exhale out your mouth. As you breathe, imagine the energy in your legs reaching down into the floor and out through the crown of your head, lengthening your spine and with each exhale, releasing any tension in the body. 12 exercises, 10 minutes, anytime and anywhere Breathing Standing Arms Circles Start standing with your arms by your side and circle them straight up in front of your body bringing your elbows to your ears and down to your side by reaching your hands away from each other. Do four circles connecting your movement to your breath and then switch directions for four sets. Roll Down Lengthen your spine and begin by nodding your chin down and rolling down through your spine one vertebrae at a time as far as is comfortable. Let head and arms release toward the floor. Bend and stretch knees two times and then sequentially roll up your spine stacking your vertebrae one at a time. Repeat 3 times and on the fourth time, walk your hands out to a plank position and set knees down for next exercise.

Transcript of Pilates in Ten · Pilates in 10 Bring knees into table top position and flexing upper body off the...

Page 1: Pilates in Ten · Pilates in 10 Bring knees into table top position and flexing upper body off the mat, extend one leg long and gently touch right knee, slowly switch legs keeping

Pilates in Ten

©2016 MOVE. All Rights Reserved www. movewellness.com

MOVE Co-Founder and Senior Trainer Elaine Economou and Trainer Davy Darnton brings us this quick and effective 10-minute pilates workout that focuses on stability, mobility and breath and can be done at home or anywhere. All you need is your mat.

Standing at the back of your mat, start by focusing on your breath and body. Inhale through your nose and exhale out your mouth. As you breathe, imagine the energy in your legs reaching down into the floor and out through the crown of your head, lengthening your spine and with each exhale, releasing any tension in the body.

12 exercises, 10 minutes,anytime and anywhere

Breathing

Standing Arms Circles

Start standing with your arms by your side and circle them straight up in front of your body bringing your elbows to your ears and down to your side by reaching your hands away from each other. Do four circles connecting your movement to your breath and then switch directions for four sets.

Roll Down

Lengthen your spine and begin by nodding your chin down and rolling down through your spine one vertebrae at a time as far as is comfortable. Let head and arms release toward the floor. Bend and stretch knees two times and then sequentially roll up your spine stacking your vertebrae one at a time. Repeat 3 times and on the fourth time, walk your hands out to a plank position and set knees down for next exercise.

Page 2: Pilates in Ten · Pilates in 10 Bring knees into table top position and flexing upper body off the mat, extend one leg long and gently touch right knee, slowly switch legs keeping

Pilates in 10

Bring knees into table top position and flexing upper body off the mat, extend one leg long and gently touch right knee, slowly switch legs keeping abdominals contracted into imprint and not arching low back. Do 8 slow sets.

12 exercises, 10 minutes, anytime and anywhere

Single Leg Stretch

Obliques

Same as above, putting hands behind head and keeping chest open as you cross the right shoulder over the left hip and switch sides. Keep back of neck long and try not to crunch chin into chest. Do 8 slow sets.

Lay on back and bring knees off the floor into table top position (shins parallel to floor like a table top). Contract abdominals to imprinted position and without letting abs “pop” or low back arch, lower one leg at a time to tap floor and switch legs. Continue for up to 4 sets of 8 maintaining form.

Toe Taps

©2016 MOVE. All Rights Reserved www. movewellness.com

Using your abdominal contraction to imprint, articulate spine into the “angry cat” stretch and then back to neutral (aligning head shoulders and hips). Repeat 4 times.

Cat Stretch

Page 3: Pilates in Ten · Pilates in 10 Bring knees into table top position and flexing upper body off the mat, extend one leg long and gently touch right knee, slowly switch legs keeping

From down dog, lower yourself into a plank pose and hold it for 8 slow breaths. Either take a break and come down to do side planks or shift your hands and turn sideways into a side plank and then switch, holding each side for 8 slow breaths.

Planks

Down Dog

Borrowed from yoga, curl your toes under and press hips up to bend into downward dog. Release tension in shoulders and reach heels down into mat as possible.

Single Leg Lifts

©2016 MOVE. All Rights Reserved www. movewellness.com

In addition to great Pilates classes, MOVE offers more than 30 group classes each week including Yoga, Barre, Pilates Reformer and Pilates Spingboard as well as GYROKINESIS, Shred and TRX. All new clients receive their first class FREE! Visit our website to learn about our New Client Specials, Workshops and Events.

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On belly, legs parallel with hands folded unter forehead. Draw abdominals up off mat and use glutes to lift one leg at a time. Lengthen the leg as you lift it and try not to rock side to side. Do 8 sets.

Breast Stroke Prep

Lay on belly and extend legs just wider than your hips, place hands by shoulders. Drawing abdominals off the mat (imagine a tack poking into your belly button) slide your shoulders down your back and extend upper body off the mat into a small arch. Feel your abdominals supporting you as you extend your spine.

Pilates in 1012 exercises, 10 minutes, anytime and anywhere