The Daily Pilates Routine

Swan

Targets: Back, Abdominals, Inner Thighs

 Lie facedown on the floor, legs together, palms on floor by shoulders, elbows at sides.

• Press hands into floor and inhale, lifting head, shoulders, and chest. 
• Arch upper back slightly, keeping abs drawn in.
• Take 2 or 3 breaths.
• Slowly return head and chest to floor.
• Repeat.
  

  Double-Leg Stretch

  
  

  Targets: Abdominals, Inner Thighs

   

  • Lie on back, hugging knees into chest.
  • Curl head, neck, and shoulders off floor.
  • Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
  • Hold for 1 count, then bend knees, circling arms out to sides to return hands to shins.

  • Repeat, keeping upper body lifted and inner thighs pressed together.

  Spine Stretch Forward

Targets: Back, Abdominals

• Sit with arms and legs extended.
• Inhale and sit up tall; exhale and reach forward over legs.
• Curl head, neck, and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
• Inhale; hold for 1 count.
• Exhale; deepen abdominal scoop.
• Inhale, rolling up to sit.
• Repeat.

 

Seated Spine Twist

Targets: Obliques

 

• Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
• Inhale and sit up tall, then exhale and draw your abs in, twisting at the waist to the right.
• Rotate rib cage, arms, and head, keeping hips square.
• Inhale and return to face front.

• Repeat to the left, then continue to alternate sides.

Leg Pull Front

Targets: Abdominals, Back, Quads

 

• Sit with legs extended, hands on floor, fingers pointing toward body.
• Lift hips off floor to bring body into a straight line.
• Raise left leg as high as you can without shifting hips.
• Hold for 3 seconds, then slowly lower leg to floor.
• Alternate sides

 

Leg Pull Back

Targets: Abdominals,  Glutes, Hamstrings, Chest (not shown)

 

• Start out in a full push-up position with your abdominals engaged, hands in line with shoulders.
• Lift left leg 2 to 5 inches off the floor.
• Point toes and hold for 3 full seconds before slowly lowering your leg.
• Repeat with right leg; continue to alternate sides.

 

Source:  http://www.fitnessmagazine.com/workout/pilates/exercises/8-minute-workout-pilates/?page=1

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