Pilates classes are an excellent way to build strength and flexibility, complementing your existing fitness routine by holistically improving your movement. .
Ash Butler, Director of Pilates and Barre at RISE by Studio PP has outlined her three favourite Pilates exercises to do to from home, suitable for all levels, from beginners to the practice right through to Pilates aficionado.
Note: You’ll need a yoga mat or carpeted area.
Begin by laying on your back with your knees bent and your feet and knees hip distance apart. Gently tuck your pubic bone up to the ceiling and slowly, roll vertebrae by vertebrae to a hip bridge (where your pelvis is raised, and your feet remain planted flat on the floor). Engage your glutes at the top, hold for a moment then slowly move down, one vertebra at a time. The aim to complete this stretch as slowly and controlled as possible. Repeat 10 times.
Lay on one side with your hands pressed against either side of your head, turn your elbows inwards and down and have your knees bent up underneath you. Open your top elbow towards the ceiling and rotate until both shoulders lay flat on the ground. Turn your head towards the open elbow. Try to keep your hips and knees still, twisting only from the midback. Repeat 6 times, alternating sides
Lay on your back with your legs in tabletop (where your hips and knees make a 90° angle). Hinging from the hip, tap one toe at a time gently on the ground. Aim to keep your spine still, with your abdominals scooping in and up. Keep your core activated throughout the exercise to avoid strain on your low back. Repeat 10 times.
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