By Jennifer Newman-Preston,
Principal Instructor at Daily Pilates
Having trouble keeping up with your workload, let alone exercise and healthy eating? Well, Jennifer Newman-Preston, Principal Instructor at Daily Pilates, can ‘rescu’ you with these basic yet effective Pilates exercises to do at home, in your living room or bedroom, for the times you can’t make it into the studio.
These four easy exercises can help maintain your flexibility and lengthen your muscles, while making you feel firm and confident when you haven’t had time to make it to your normal Pilates sessions. All you need is a theraband (as pictured) and you are ready to get started!
Leg Circles:
Lying on back with one leg extended along the ground. The other leg is extended up to the ceiling with the theraband over the arch of the foot. Hands holding the ends of the theraband on the ground, slightly away from the body.
Inhale: Cross the leg in the air across the midline of the body and lower towards the the ground, maintaining a stable pelvis.
Exhale: Sweep the leg around, out to the side and up to the starting position to complete circle. Again, maintaining a stable pelvis.
Repeat x5 each direction, on each leg.
Hip Extensions:
On the hands and knees with the hands beneath the shoulders and the knees beneath the hips. Theraband tied in a loose loop around the top of the knees.
Inhale: Prepare
Exhale: Maintaining a level pelvis, press one leg back, allowing the knee to lift off the ground and extend the leg away from the body.
Inhale: Return knee to the ground.
Repeat x8 each side, alternating sides.
Clams:
Lying on the side with knees bent forwards and the toes tucked up under the bottom. Knees tied together with a theraband.
Inhale: Prepare
Exhale: Keeping the hips stacked one on top of the other and the toes touching. Lift the top knee away from the bottom knee.
Inhale: Control the return of the top knee back to the bottom knee.
Repeat x10 each side
The Hundreds:
Lying on back, knees in tabletop position. Theraband laid flat over shine, holding the theraband in the hands so that there is a small amount of tension in the band.
Exhale: Curl forwards, lifting the head and shoulders off the ground, pressing the hands down slightly to increase tension in the band.
Inhale: Inhale for 5 counts, beating the arms gently with each count.
Exhale: Exhale for 5 counts, beating the arms gently with each count.
Repeat x10
Inhale: Hold
Exhale: Lower the head and shoulders back to the ground.
We hope these easy-to-follow exercises will help you remain toned and terrific during the busy months!
Jennifer is a Principal Instructor at Daily Pilates, which has two Melbourne-based studios in South Melbourne and Fitzroy. For more information go to www.dailypilates.com Or email info@dailypilates.com.