In this weeksGood Movesepisode, East River Pilates instructorFloss Brolsmais bringing us a 20-minutePilates workoutyou can do at home.
Ready to burn out those muscles?
Keep scrolling to get your workout in.
Try this 20 minute Pilates workout at home
1.
Sit your bottom back into a squat.
Think about opening the front of your body, drawing your shoulder blades together.
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Shift your weight onto your left leg as you stretch your right leg right behind you.
Stay long through your body, bring your weight forward to the front leg, and find your balance.
Then tap your back toe down to the mat, and lift it back up.
Keep the toe pointed to the back as you stretch your heart long and forward.
Come down into a curtsy lunge.
Open up through the hips and knees, and squeeze your glutes to come back to the top.
You should feel this in your left quad and glute.
Keep your hips as open as you’re free to, and close your ribcage at the top.
The deeper you go into the lunge, the harder it will be.
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Repeat these exercises on your left side.
Keep your core strong, and alternate hands.
Keep the shifting as minimal as possible.
Dip your bottom hip up and down, squeezing your glute as you come up.
Keep your shoulders away from your ears and your hips away from the floor.
Clamsright:Lie down onto your mat on the side of your body.
As you breathe out, squeeze through the glutes and the back of the pelvis.
If you cant feel this in the top glute, roll the top hip a little bit more forward.
Keep lifting through the bottom side of the waist.
Leg liftright:Squeeze your heels together at the top and bring your knees wide.
Squeeze your glutes and the back of your body.
Hold that length and circle the top leg out.
Do five circles in one direction, then five in reverse.
Lift that top leg up and squeeze through the bottom of your body as you hold.
Bridge pulse:Come onto your back, feet flat on the floor, knees bent.
verify your ribs and belly are in and youre tucking under with your pelvis.
Do bridge pulses at the top as you squeeze your glutes and fire up your hamstrings.
Keep your knees squeezing in and pulse your hips up and down.
Toe tap curl:Bring your arms behind your head and raise your knees up into tabletop position.
Breathe out as you curl up, hold it there, and tap one toe down.
Bring that leg back into tabletop, and tap the opposite toe down.
Exhale for two breaths with one leg, then switch.
Keep your chest lifted and your ribcage tucked in.
Stay still with your legs as you reach your fingertips to the sky.
Your opposite arm and opposite leg will lengthen away from the midline.
Bring them back, then alternate to the other side and switch.
Spine stretch:feet come down, hands toward sky.
Press the tops of your feet onto the mat as you push down and up.
Plank:Get into a high plank position, hands underneath shoulders, spine neutral, feet together.
When youre done, rest in childs pose.
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