You can still work out these Christmas holidays! If you can’t make it in for a class try this 50-60 minute workout at home!
The 12 days til Christmas Pilates workout involves going through the 12 exercises listed below as an accumulator, just as the song goes. (i.e on the first day of Christmas, my pilates instructor gave to me: 30 second plank. On the second day of Christmas, my Pilates instructor gave to me: 2 Roll-ups, and one 30 second plank, on the third day of Chrismtas, my pilates instructor gave me 3 single leg teaser, 2 roll-ups and 1 30 second plank etc.) Take each exercise slowly and engage your muscles.
1. 30 second plank (option to be on knees if needed)
2. Roll-ups – Lie flat on your back with your arms extended overhead. Inhale arms to the sky, exhale and slowly roll up into a “C” curve vertebrae by vertebrae reaching for your toes. Inhale and start to slowly go back in a C curve. Exhale as you uncurl your body one vertebra at a time back into the mat.
3. Single leg teasers on each leg. Lie on your back with your knees bent. Arms by your sides, palms up. Extend One Leg towards the roof – the knees are at the same height. Leave your ribcage down as you bring your arms in an arc overhead towards the floor. Inhale Bring your arms over head towards the roof as you nod your chin toward your chest and begin to roll your upper back off the mat and reach for your toes. Pause. Exhale
Roll down slowly allowing the spine to drop each vertebrae down to the mat, while the arms travel back over the head.
4. Tricep push-ups – from all fours, elbows bend beside your body and your nose lowers towards the ground in line with your hands. Exhale to push back up using the back of your arms.
5. Back extensions – lying on belly, lift upper body as elbows squeeze behind back, feet stay on the ground. Return to starting position)
6. Slow Mountain climbers (6 each side). From plank position squeeze one knee in as close to your nose as possible and return to starting position.
7. Double leg extensions. Lying on your back and feet in table top, float head and shoulders off the ground and reach around legs. Extend arms and legs to opposite sides of the room, keeping your shoulders up off the ground, bring the legs and arms back in to starting position – this is one. Keep your shoulder up off the floor the whole time.
8. Bridges – 8 full ones, 8 pulses at the top. Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart. Inhale. Exhale: Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat.Inhale: Maintain the Bridge position. Exhale: Maintain Neutral Spine as you come back down to the mat. Each round you do it change from flat feet, next time up on toes, next time on heels.
9. Clams – 9 on each side. Lie on your side on the floor with your legs together, knees bent and with your head, shoulders, bottom and heels touching the floor. Use your bottom to open your top knee towards the roof to full rotation while keeping the heels connected. Return knee to connect with the one on the floor.
10. Side lying double leg raisers (10 on each side). Lying on your side, arm out flat and head resting on bicep. Squeeze your obliques (side abdominals) to lift both legs off the floor and return to starting position.
11. Squats, 11 full squats, 11 pulses
12. Lunge plus leg lifts (12 each side) plus 12 pulses each side
Now you can have an extra piece of Pav on Christmas Day 😉
Let us know if you try the workout!