Day: December 14, 2011

In the spirit of holiday hecticness I am offering you another super quick solution to get in a little exercise, even when you “don’t” have any time to spare.

These three Pilates exercises may only take 5 minutes to complete but they will work your core from every angle and leave you standing a little taller and walking a little stronger.

The Roll Up

[source]

Each repetition of this exercise is said to equal 6 sit-ups.  It works every bit of the front of your abs and encourages your spine to lengthen and stay mobile as you articulate through each vertebrae on the way up and down.

5-10 repetitions of this exercise is all you need.

Not familiar with the Pilates Roll Up? Here are two great tutorial videos.

Beginning/Intermediate

Advanced

Criss-Cross

[source] The Criss Cross is an excellent exercise to work the sides of the waist.

Do:

• go slow and steady, speed makes this exercise less effective
• think of keeping your head in line with your spine
• notice how high your legs are off of the floor, the lower they are the more challenging the exercise
• straighten and reach through your long leg, all Pilates exercises have a stretching component
• keep your elbows wide throughout the twist
• try to curl a little higher with each twist

Swimming

[source]

No Pilates workout would be complete, no matter how short, without at least one extension exercise for the back of the body.

One of the fabulous and healthy things about Pilates is that it focuses on working the entire core; front, side, and back, which leads to a better posture, reduced risk of injury, and improved spine health.

Tips for Swimming:

• gaze at floor
• think length from fingertips to toes rather than height
• “stay out of the low back” by drawing the low abs to the spine throughout the whole exercise
• draw the shoulder blades down the back towards the hips
• experiment with going slower and faster to see which is more challenging for you
• avoid rocking back and forth on your pelvis by staying controlled through the exercise

Here’s a video of Pilates Swimming.

It is important during all Pilates exercises to pay attention how your neck and low back feel.  If there is any pain and/or strain it’s time to modify or stop the exercise.  One mistake people often make when starting to practice Pilates is to try advanced moves too soon.    If you cannot complete each and every repetition with excellent form and no strain than the exercise may be too advanced for you and you may need to make modifications.

Do you practice Pilates?  What are your favorite go-to moves when you are short on time?

Disclaimer:  While I am a Certified Personal Trainer and Pilates Instructor, I am not your doctor or you.  Please consult your doc and use common sense whenever undergoing a new exercise program.