Pilates probably isn’t the first thing you want to do in the morning when you are weary-eyed and hitting the snooze button for the fifth time. But did you know starting your day with a few simple Pilates poses wakes you up more than a large double shot cappuccino? As opposed to HIT cardio workouts which can cause further exhaustion, Pilates leaves you feeling invigorated and full of energy.
Pilates relaxes your body and mind by elongating and stretching your muscles. It also fires up your metabolism, meaning your body will keep burning fat all day long. So kickstart your morning with these five pilates moves to help you wake up.
1. BUTTERFLY SIT-UPS
The majestically named butterfly sit-up stretches your shoulders, arms, hips, and groin muscles.
How to do it:
Perform 10 – 20 reps lying on your back with the soles of your feet together and allow your knees to open and fall gently to either side.
Keep your arms on the floor while reaching them over your head to stretch your shoulders.
Sit up slowly using your core muscles while bringing your arms over your head, reaching for your toes. Perform 10-20 reps.
2. HIP BRIDGE
The hip bridge is perfect for stretching out tight quads and hip flexors while engaging your butt, hamstrings and core muscles.
How to do it:
Place your feet shoulder-width apart, and your knees bent and lay flat on your back. Place your arms directly by your side and slowly lift your hips and spine up and down, keeping your shoulders and neck flat.
Repeat this for 10-20 reps.
For an extra burn, try a single leg hip bridge. Place one leg in the air, and lift your hips and spine ten times, switch legs and repeat.
3. PUSH UP WITH BACK EXTENSION
This move helps to correct posture by engaging your upper and lower back as well as your abs, butt and shoulders. It’s particularly great for those of you who spend your days sitting at a desk.
How to do it:
In the push-up position place, you hands under your shoulders while grounding your toes. Keep your spine straight in a neutral position and lower your body slowly, letting your chest touch the floor. While reaching the floor, perform a back extension.
Squeeze your shoulder blades together, lifting your arms from the ground. You can feel this in your upper and lower back, hamstrings, and butt.
Place your hands beside your shoulders and push yourself back up using your core to return to the starting position. Repeat this 10-20 times.
4. CAT-COW
The cat-cow pose increases mobility and spinal health by stretching the neck, shoulders, upper back and core.
How to do it:
Start on all fours and place your hands under your shoulders and your knees under your hips. In the neutral spine position, breathe in and push your spine upwards while simultaneously pulling your tailbone under to resemble a cat.
While pulling your abdominal muscles towards the floor, exhale and arch your back. Push your tail bone towards the ceiling and pull your shoulders blades down your spine and arch your back downwards. The upward curve in your spine should resemble the one in a cow’s back. Repeat this sequence 5-10 times.
5. SQUATS
Squats aren’t just to build a booty; in fact, they work out just about everything. They’re particularly great your quads, core and butt muscles. Squats also increase metabolism and elevate heart rate.
How to do it:
With your feet shoulder-width apart reached your arms out in front of you for balance, pulling your hips back squat down, keeping your heels flat.
With a straight back, keep your knees in line with your feet while squatting down.
Press through your heels to return to the standing position. Perform 10-20 reps.
