These tried-and-true Pilates exercises go beyond your studio class and work your whole body fitness, whether in the gym, a part of your warm-up, or your cooldown!
Pilates Bridge Exercise
Why we love it.
Strengthening and stretching for the lower body and core. A bridge is the perfect reverse exercise for your sitting behavior. It combines the flexion of your hamstrings and core while lengthening and stretching your hip flexors.
- Start from a supine position with feet sitz bone distance apart.
- Turn your stiz bones towards the ceiling as you Drive down into the heels and Pull Up between your hip bones – flexing your core to articulate your hips up.
- Drop your breastbone back in space, softening your ribwall and spine onto the mat, one vertebrae at a time. Release your pelvis at the end, dropping your stiz bones away.
Pilates Chest Lift Exercise
Why we love it.
Deceptively simple, this exercise trains the integration of core strength and movement of the spine. You coordinate lifting the head, keeping tension out of the neck, with the trunk in an abdominal exercise.
- Lie supine with knees bent, hands behind your head, and elbow pointing forward at a diagonal. Inhale to relax the jaw and neck.
- Exhale, deflate the rib wall, engage the abdominal, and draw the ribs toward the hips. Lift head, neck, and chest.
- Inhale to hold—Exhale lower head, neck, and chest.
Pilates Mini Swan Exercise
Why we love it.
It is super important to improve your posture; a weak upper back can lead to a compressed cervical spine, lower back pain, TMJ and inflammation, and injury not just when you working out, but when you’re hauling groceries, walking around touring a city, and even sleeping. Mini Swan improves upper back mobility, relieving pressure in your neck and shoulders.
- Start lying face down, arms extended in an upward V, thumbs pointed toward the ceiling.
- Slide the shoulder blades down your back, pressing the length of your arms into the floor.
- Extend from the top of your head, lengthening the neck as you start to Lift your head, neck, and chest, looking towards your fingertips. Slowly lower back to your starting position.
Pilates Toe Taps Exercise
Why we love it.
Magic for the lower body and core. Toe Taps teach you to move from your hip gliding compared to your lower back wiggling. Developing a strong core connection to stabilize your pelvis will build lower abdominal strength, which is key to relieving lower back pain and preventing injury.
- Start lying on your back with your knees bent and feet sitz bone distance apart—Exhale, drawing in the space between your hip bones. Feel your Transverse Abdominals muscle flex.
- Using your core to hold your pelvis still, Float one leg to a shelf or tabletop position. Bring the other leg to meet it.
- Keeping your lower back quiet and your pelvis still, open the front of your hip as you Drop one leg to your toes to the mat. Exhale, float the leg back up. Alternate Right and Left.
Pilates Side Leg Exercises
Why we love it.
This Pilates mat exercise gets your body moving side to side! It is essential to counteract our sitting behaviors and strengthen the pelvis in walking, running, and standing.
- Lie sideways, head supported, with your legs in a parallel position kicked slightly forward of your body. Float your top leg up in line with your hip, maintaining a parallel position. Kick the leg forward then back.
- Legs turned out. Float your top leg up towards the ceiling. Stop before your waist drops to the mat!
- Add circles, either in parallel or turn out.
These five Pilates mat exercises are fundamental to developing a comprehensive Pilates practice. Each of these exercises will appear in more advanced repertoire. While basic, they pack a punch. Incorporate these before or after a gym workout, a cardio session, or on a restorative day to add a little burn.
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Disclaimer
THE INFORMATION EXPRESSED ON THIS SITE IS FOR EDUCATIONAL PURPOSES ONLY. WE DRAW ON OUR EXPERTISE AS PILATES AND MOVEMENT SPECIALISTS BY EXPANDING OUR PROFESSIONALISM THROUGH CONTINUING EDUCATION AND PERSONAL EXPERIENCES. WE AIM TO PROVIDE VALUABLE INFORMATION CONCERNING, BUT NOT LIMITED TO, PILATES, FUNCTIONAL MOVEMENT, AND FITNESS. YOU TAKE FULL RESPONSIBILITY FOR ALL DECISIONS NOW OR IN THE FUTURE CONCERNING YOUR HEALTH, LIFE, AND WELL-BEING. THIS INFORMATION IS NOT TO BE USED AS MEDICAL ADVICE EITHER TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE OR AILMENTS. YOU SHOULD CONSULT A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM.
