This workout will help you build—or rebuild—strength and stability anywhere, even if you only have a few minutes here and there to spare (and not even a mat is required).
We are all guilty of making up excuses to blow off a workout here and there. Granted, we’re also the first to admit that there are times when those excuses are valid, but, if you’re healthy—and don’t have a doctor’s note—enough already!
This routine, created by classically trained instructor Mariah Jones, squashes just about every excuse in the book: Short on time? Perform one or all of these exercises intermittently throughout your day. No mat? All you need is a floor (preferably carpeted). Fresh out of injury rehab or pregnancy, or just starting out? This back-to-basics routine safely builds (or rebuilds) core-body strength. If you’re advanced, remember that, Pilates, no matter your level, is a workout. And, finally, for those of you who are lacking motivation: How can you say “no” to just a few minutes?
If you think that only doing a few exercises here and there, once a day, won’t get you real results, you’re in for an awakening, says Mariah, who put together this classical series after a hiatus (a welcome one at that…a baby boy!) from two decades of dance and 12 years of Pilates practice. “Because of the interruption in my conditioning, I made one of the key elements to this routine its foundational level,” she says. “Many times our eagerness for results causes us to choose the more complicated exercises often beyond our fitness level.” However, to become stronger and sleeker in a faster, safer manner, focusing on the principles is crucial.
Although some of the exercises in the following routine are modifications of Joseph Pilates’s original designs, they should nevertheless be executed according to his original goal. “The man was a boxer, gymnast, and self-defense expert; relaxing breath work wasn’t what he had in mind. Mr. Pilates designed his system to take great advantage of the mind-muscle connection, so mental focus plays a huge role in how we find the ‘work out’ in these exercises,” says Mariah. “For example, the use of mental images to create resistance for yourself while in motion, will make an invaluable difference in the results you will see.”
For the best results, do the following workout as often as you can, even if, at first, that only means a few exercises, once a day. Although you should do what works for your schedule and comfort level, never sacrifice your mental focus. Okay, now you’re excused!
Pre-Setup Position
For all of the following exercises, with the exception of swan prep, begin in this position to establish a solid connection with your powerhouse.
Lying on your back, bring your knees into your chest. Lift your abs in and up and curl your head and chest off the mat to the tips of your shoulder blades. Extend your arms by your sides, or place your hands on top of your knees. Keep your gaze focused on your navel.
Half Roll-Down
PURPOSE: enhances spine flexibility and articulation while targeting the abdominals
SETUP: From the pre-set up position, rock up to sitting. Bend your legs and place your feet flat on the floor. Place your hands behind your knees with your elbows wide to your sides. Lift your abs in and up and round your spine as you focus your gaze on your powerhouse.
1 Inhale and roll back one bone at a time toward the floor—just until your arms are straight. For a bit more challenge, roll even further down, “walking” your hands down the backs of your thighs until your lower back just touches the floor, or until your feet start to lose connection with the floor.
2 Scoop your powerhouse in and up even more, then exhale and roll your spine back up, keeping your gaze focused on your center. Do 3–5 repetitions.
TIP: Keep your eyes focused on your powerhouse the entire time—this will increase your awareness of your abdominal engagement (or lack thereof!). Having a visual of what your body is doing will ensure you stay mentally connected to the movement.
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