Tis the season for being thankful, traveling, spending quality time with family, and nonstop eating! Whether you are taking a 6 hour flight or going back to the dinner table for a third plate, be sure to make some time for exercise.
These 10 moves will keep you both energized and calm during the busy and sometimes stressful time of the holiday season. Perform this routine 2-3x in the morning before you start eating!
1 — Shoulder Bridge
Lie supine with knees bent, feet hip width apart, and arms by your sides so that fingers can graze the heels of your feet. Inhale to prepare, exhale to tuck tailbone under and press hip bones up towards ceiling, keeping all 10 toes on the mat. Inhale to hold the bridge, then exhale as you roll your upper, middle, and lower back onto the mat. Repeat 3x.
2 — Hundred
Lying supine, hug knees into chest while lifting your head and shoulders off of the mat. Extend the legs out to a high diagonal (45 degrees or higher for beginners), and arms by sides above hip level. Pump arms vigorously up and down as you inhale for 5 breaths and exhale for 5 breaths. Repeat 10x (makes 100).
3 — Roll Up
Lie supine with legs together, feet flexed, and arms extended towards ceiling. Inhale as you roll up to a seated position, exhale to stretch forward reaching hands towards feet, arms parallel to the floor, back rounded, and chin towards chest keeping your neck long. Inhale as you roll back and exhale to return to the starting position. Repeat 4x.
4 — Criss Cross
Start supine with knees bending in towards chest, head and shoulders lifting off of the mat, and hands interlaced behind the head. Twist towards right knee while you extend the left leg up towards a high diagonal. Switch sides keeping elbows opening wide and trying to reach the armpit towards the knees. Repeat 8x each side.
5 — Swimming
Start lying prone and lifting upper and lower body off of the mat with arms extended in front of you. Kick legs and move arms up and down in a swimming motion. Perform 15sec.
6 — Cat Cow Pose
Begin on all fours, hands planted under shoulders with straight arms, and knees placed directly under hips. Inhale to arch the back lifting head and tailbone up towards the ceiling. Exhale to round the back, tucking chin to chest, tailbone under, and puffing back up towards ceiling like a cat stretching. Repeat 3 rounds, 3 breaths.
7 — Downward Facing Dog
From cat cow pose, tuck toes under and lift hips up towards the ceiling, straightening the legs and pressing heals down to mat, chest towards thighs, and head down. Hold pose for 3 breaths.
8 — Warrior II
From downward facing dog, step right foot forward into a lunge, knee bending over heel and toe pointing forward. Keep back leg straight with toes pointing outward, upper body lifted, right arm reaching forward, left arm black, and gaze over the right hand. Hold for 5 breaths and repeat on other side.
9 — Pilates Push-Ups
Start in a plank position with hands directly under shoulders, arms and legs straight, and body in a straight line from the head to the tailbone. Inhale to bend the elbows keeping them hugging the ribcage, lowering chest towards the floor. Exhale to push hands into mat straightening the arms and returning to starting position. Repeat 5-10x.
10 — Child’s Pose
From plank position, lower your knees to mat opening them wide to the sides, and sit hips back towards the heels. Lower forehead onto mat and extend the arms long in front of you on the mat keeping them close to the ears. Hold position 3-5 breaths.
“Like” Pilates Angel on Facebook and follow me in Instagram @imyourangil to see more of my exercise routines!
Pilates Angel 