Full Body Pilates Workout You Can Do Anywhere

Nov 26, 2013 | Fitness | 0 comments

The Pilates workout has been all the rage for ages now and there is a good reason. It is a low impact workout that you can bring with you anywhere and nearly anyone can do it. It is a modifiable exercise routine that is easy to do yet it is very effective. A Pilates workout helps in the way of cardio, muscle tone and strength.

Movement one:

Stand facing the wall and make sure your posture is a perfect straight line. With your hands supporting you on the wall in front of you raise your body to the balls of your feet. Now keeping that position, bend the knees about 4 inches, no further. Now straighten the knees and slowly lower yourself from the balls of your feet to flat on the ground.

Now reverse the process. Bend the knees first the same four inches, now keeping that position, raise your feet to the balls of the foot and then straighten the legs. Now lower your body to a flat footed position.

Do 8 reps of each movement. You can switch out or you can do one position at a time and then reverse—it’s up to you and what is more comfortable.

Movement Two:

Lay on your back flat with knees bent like you are about to do a situp. Press your abdominal muscles to the floor and begin to roll your back and spine one vertebra at a time upward the same way you would a sit up but nice and slow. Hold for ten seconds and roll it back down in the same fashion slowly. Do at least 8-10 reps.

Movement Three:

Lay on the back and place hands behind the head keeping your elbows wide but not flat. Lift your legs straight up at a 45 degree angle and flex feet. Press the heels out and stretch the heels out toward the ceiling. Fold your shoulders up towards the ceiling. Fold at your knees and hips then press out again. Repeat 8-10 times.

Movement Four:

Lay with your back straight and knees up as if you are going to do a situp. Raise hips off the floor and straighten one leg out straight. Kick the leg up to the ceiling and flex foot to press toward the ceiling. Return leg to parallel position and repeat each side 8-10 times.

This is a full body Pilates workout you can do anywhere!