FULL BODY PILATES WORKOUT
FULL BODY PILATES WORKOUT
You can do this routine on a mat and adjust the intensity as needed.
1. Hundred
Focus: Core, shoulders, arms
How to do it: Lie on your back with your knees bent in a tabletop position. Lift your head, neck, and shoulders off the mat. Extend your arms straight by your sides, hovering just above the floor. Pump your arms up and down while inhaling for 5 counts and exhaling for 5 counts. Repeat for 10 cycles (100 pumps).
Modification: Keep your feet on the ground if your neck or core needs less strain.
2. Roll-Up
Focus: Abs, spine flexibility
How to do it: Lie on your back with your legs extended and arms reaching overhead. Inhale to prepare, and exhale as you slowly roll your spine up off the mat, reaching for your toes. Inhale at the top, then exhale and slowly roll back down.
Repeat: 6-8 times.
Modification: Bend your knees slightly if hamstring flexibility is limited.
3. Single-Leg Stretch
Focus: Core, legs
How to do it: Lie on your back, bring your knees to a tabletop position, and lift your head and shoulders off the mat. Extend one leg straight while pulling the other knee toward your chest. Switch legs, exhaling as you switch and inhaling to prepare for the next stretch.
Repeat: 10-12 times each leg.
Modification: Keep your head down if your neck feels strained.
4. Double-Leg Stretch
Focus: Core, legs
How to do it: Start in the same position as the Single-Leg Stretch. Hug both knees into your chest, then extend your arms overhead and your legs straight out. Circle your arms around and hug your knees back in.
Repeat: 8-10 times.
Modification: Keep your head and shoulders on the mat and extend your legs higher toward the ceiling for less strain on the lower back.
5. Swan
Focus: Back, glutes, shoulders
How to do it: Lie on your stomach with your hands under your shoulders and legs extended. Inhale as you lift your head, chest, and arms off the mat, coming into a gentle backbend. Exhale as you lower back down.
Repeat: 8-10 times.
Modification: Keep the range of motion small if your lower back feels strained.
6. Side-Lying Leg Lifts
Focus: Outer thighs, hips, core
How to do it: Lie on your side with your legs straight and stacked. Lift your top leg up to hip height, then lower it down with control. Keep your core engaged and avoid rocking.
Repeat: 10-15 times on each side.
Modification: Bend the bottom leg for more support.
7. Plank
Focus: Core, arms, shoulders
How to do it: Start in a push-up position with your hands directly under your shoulders and your body in a straight line. Hold this position, keeping your abs engaged and shoulders stable.
Hold: 30-60 seconds.
Modification: Drop to your knees for a modified plank.
8. Single-Leg Circles
Focus: Core, hip mobility
How to do it: Lie on your back with one leg extended straight up toward the ceiling. Keep the other leg grounded. Make small circles with your lifted leg, keeping your hips stable. Perform 5-10 circles in each direction, then switch legs.
Modification: Bend your supporting knee for more stability.
9. Bridge
Focus: Glutes, hamstrings, core
How to do it: Lie on your back with your knees bent and feet hip-width apart. Inhale to lift your hips up toward the ceiling, squeezing your glutes and engaging your core. Exhale to lower back down one vertebra at a time.
Repeat: 8-10 times.
Modification: Place a small pillow under your lower back if you feel discomfort.
10. Spine Twist
Focus: Core, obliques, spine mobility
How to do it: Sit tall with your legs extended straight in front of you and arms out to the sides. Inhale to lengthen your spine, and exhale as you twist your torso to one side. Inhale to come back to the center, and exhale as you twist to the other side.
Repeat: 6-8 times on each side.
Modification: Bend your knees if sitting upright is difficult.
11. Swimming
Focus: Back, glutes, shoulders, core
How to do it: Lie on your stomach with your arms extended in front of you and legs straight. Lift your arms, chest, and legs off the mat, and flutter your arms and legs in a swimming motion. Inhale for 5 counts and exhale for 5 counts.
Duration: 20-30 seconds.
Modification: Keep one leg and arm on the mat for a gentler version.
12. Mermaid Stretch
Focus: Side body, spine
How to do it: Sit with your legs folded to one side. Reach your top arm overhead and lean to the opposite side, stretching the side of your body. Hold for 20-30 seconds, then switch sides.
Modification: Sit on a pillow if you need extra support for your hips.
#fitness #THERAPY #workoutshorts
Push-Up Board For Man and Woman, Portable Outdoor Sports: https://amzn.to/3S8rLHt
Back Brace Posture Corrector for Women & Men: https://amzn.to/4cKM2e0
This video contains affiliate links. If you click through and make a purchase, I may earn a commission. It doesn’t cost you anything extra, and I appreciate your support!”