Monday Workout: More Pilates

Let’s do another Pilates mat workout.  A lot of it is like last week’s, but there are three new exercises (marked) that I will explain after the exercise list.  Remember to go slow and breathe.  Pilates is definitely not a race.  Skip anything that doesn’t feel good in your body.

pelvic clock
bridging
side to side	new
dead bug/femur arcs
chest lift
hundred
side kick
dart
quadruped
leg pull	new
leg pull front	new
saw
mermaid
standing roll down

Side to Side:  Start lying on your back, knees bent, heels in line with your sit bones, feet flat on the floor.  Stretch your arms out at shoulder level.  Inhale.  As you exhale, take both knees toward the floor on the left side of your body; they may or may not touch the floor.  If you want to increase the stretch, you can look over your right shoulder.  Inhale to return to the starting position and repeat on the other side.  Do an even number of repetitions.  If you want to vary the exercise, you can hang out in the twisted position for a while—it’s relaxing!  Another variation is to do the twist and then extend the leg that ends up on top so that the knee is straight.  A third variation is to do the whole thing beginning with both legs straight and pointed toward the ceiling.

Leg Pull:  Begin sitting tall with legs extended in front of you.  Place hands slightly behind you on the floor.  Hands can point toward your hips (most challenge), away from hips (next most challenge), or out toward the side (least challenge)—choose the one that works best for your body!  Exhale and lift your hips so that you are a straight line from ankles to shoulders (like a plank position, but upside down).  Inhale and lift one leg.  Exhale and lower it.  Repeat on the other side.  Do an even number of repetitions.

Leg Pull Front:  Begin in plank position, wrists directly under shoulders, body a straight line from back of head to heels.  Exhale and lift one leg, keeping hips level.  Inhale to lower.  Repeat on other side.  Do an even number of repetitions.