Thursday, October 28, 2021

Powerful Pilates exercises you can do lying down


The ideal workout for when you get through a whole season of your go-to show and feel like you should probably do some kind of movement to compensate.

When winter hits (and offttt has it hit!) it’s tempting to curl up on the couch and never, ever leave. And while we all need some lazy TV time to reset, the best way to feel toasty and energised is to get moving!

So hit play on that new Netflix series and flow through these spicy pilates moves from the comfort of your living room floor – PJs highly encouraged!


Simple and effective, the Clam brings a big side butt burn.

Lie on your side, with your head propped up on your hand. Have your knees stacked and bent, with your feet in line with your butt. Keep your feet together as you lift the top knee up then lower it back down.

Repeat 10 – 15 times and swap to the other side.

Top tip: Place your top hand on the floor in front of you to help with balance.

Shoulder Bridge

Hello hamstrings and glutes!

Start lying on the floor with your feet flat and knees bent. Press your arms long by your sides. Peel your butt and lower back up off the floor towards the ceiling. Pause at the top then roll yourself back down.

Repeat 10 – 15 times

Want to add on? Try some little pulses at the top.

The Hundred

A little coordination and a lot of ab burn.

Start with your legs in a tabletop position, arms by your sides. Curl your head and shoulders up and hover your arms off the floor. Pump your arms up and down while pressing the waistband of your pants in the ground underneath you.

Start by holding this for 20 seconds and then add on.

To modify, leave your feet or head down on the floor. To add more spice, send your legs out straight on a diagonal.


Build a strong back body, baby.

Lay in your belly, legs long, arms out in front of you and forehead resting down. Lift you head and shoulders up, reach one arm and the opposite leg out long. Reach up and out as far as possible while looking towards the ceiling. Alternate side to side.

Want less? Keep your legs on the floor and work through the upper body only. Repeat 6 times on each side.

Sinead and Aishling Barrett own Wickham St Studios in Newcastle, NSW where they offer fun and challenging classes for everybody. Pilates mat provided by MAAT.

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