Looking to build strength, improve posture, and feel more energised – and without leaving your front door? Sounds good to us; especially now it’s getting chillier by the minute. Abby McLachlan, Pilates Instructor & Founder of East of Eden, explains just how effective it can be, as well as the best exercises to start with, and how to create a simple 20 minute routine you can fit into a busy day.
“If you commit to a regular practice – even 15 minutes a day – Pilates is really beneficial,” says Abby. “However, it’s important to have good form, so always practice with some classes first with a qualified Pilates teacher, to ensure you have the proper alignment as well as understanding my terminology below.” Know what a Cat-Cow means after those lessons – as well as getting the seal of approval from that qualified instructor? You’re ready to go for it at home.
Pilates roll down
“This is a great exercise to mobilise the spine, as well as engaging the core and the top layer of your stomach muscles, to control the movement. It also enables you to stretch out the hamstrings. Often Pilates sessions start with a roll down to set up the class.”
Pilates toe taps
“These are done laying face upwards. Here, your core muscles are engaged – your deep abdominal muscles in particular – especially, as you lower one bent leg at a time, from a tabletop start position, to tap your toe on the floor.”
The 100
“Again lying on your back, start by bringing your head, neck and shoulders down on each slow inhale of breath, having your feet flat on the floor before progressing to tabletop legs – your legs in the air above your hips, and knees bent at a 90-degree angle.”
A glute bridge
This is another spinal exercise like the roll down, but done from a supine position. It strengthens the whole posterior chain as well as the glutes and hamstrings, and can be progressed to single leg, staying up for longer, or you can use a ball or Pilates ring to add some extra work.”
“Using these four exercises as the basis for a full workout, I’d start with the roll down, maybe progressing it into a 3/4 or full plank, with the addition of some push-ups (your knees can be down).
Then come onto your front, and add an exercise like swimming, raising an arm and opposite leg then switching, repeating three to five times each side as a beginner, ensuring your hips stay stable and you can maintain a posterior tilted pelvis while keeping the head in line with the spine.
Next, roll onto your back, and move onto toe taps (10 each leg) before progressing to 100. Finish with a glute bridge, coming up five times, then raise and lower each leg three times each side, in time with an exhale, keeping hips stable.
You can then add a supine spinal twist, hugging your knees before coming up to seated, and doing some seated cat/cows, plus side bending to either side to ensure all spinal movements have been hit.”
