Everyone wants to save time with his or her workouts, so I wanted to share some of my favorite moves to do with my clients in my studio. These 4 easy (but intense) exercises are guaranteed to make you feel your workout long after it’s ended, which is why people love and hate them at the same time.
The best part about these moves is that you can do them anywhere – at home on the carpet, on your office floor (with the door closed, of course) or even on a mat at the gym! So find yourself 20 minutes and let’s get sculpting that Pilates body!
What you’ll need: a Pilates/yoga mat (or carpet), Pilates ring and most importantly, motivation!
How often: Repeat these exercises below five times 3-5 days a week. The slower and more concentrated the moves, the harder your body has to work, therefore giving you quicker results!
The Booty Bridge: Lie on your back with your knees bent and feet on the floor. Make sure feet are about 5 inches in front of your knees. Lift arms off the ground and reach toward to the ceiling (you should be looking at your fingers). Pull your belly button into your lower back and slightly tilt hips as lift them off the ground, leading with your pubic bone, up to your knee height. Hold for 10 seconds. Slowly lower hips down by peeling your back down as if it were a stack of dominoes, vertebrate by vertebrate. Repeat this 10 times. Take this exercise a step further by alternating lifting one leg off the ground when your hips are lifted in holding position.
Lean Leg Circles: Lie on your back with your legs together and straight up at a 90-degree angle above your hips. Open legs to a V-shape (about hip width apart) and circle them down ending together at a 45-degree angle. Keep legs together as you bring them back up to 90-degrees (where you began). Repeat 5 times in each direction.
The Belly Flattener: Lie on your back with your legs together and straight up at a 90-degree angle above your hips. Lift arms off the ground and reach toward your toes. Slightly tuck your pelvis under and lift your butt up about 1-inch off the ground. Hold for a few seconds before lowering butt down to start position. Repeat 10 times.
Sexy Arm Squeezes: Stand in front of a mirror holding a Pilates ring with both hands. The ring should encompass your upper body, from your collarbone down to your belly button. Make sure palms of the hands are on the cushion part of each side and the fingers are relaxed. With your shoulders dropped, elbows slightly bent out to the sides and arms in front of you, squeeze the ring and hold for 5 seconds, making sure your shoulders don’t rise into your neck. Relax the squeeze for 1 second, then repeat and hold the squeeze for another 5 seconds. Repeat this 20 times.
Thanks for these amazing exercises, I’ve been looking for mini-workouts I can do on the move! Love the Booty Bridge especially!