A Lounge Pilates Workout You Can Do In Your PJs
The strength and toning benefits of Pilates have long been well known. And lately Pilates has made a real comeback with trending exercises, like “wall Pilates”. Why? Because many of us humans are looking for affordable, easy ways to exercise that we can do at home.
During the depths of winter, we know how hard it is to shed your PJs and get to the gym. So, we’ve put together a Pilates workout you can do in your lounge, in your PJs, to get you ready for the day ahead! Lounge Pilates 30-minute Workout:
Warm-Up (5 minutes):
Cat-Cow Stretch:
- Start in Table Top with your hands under your shoulders and knees under your hips.
- Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow position).
- Exhale as you round your spine, tucking your chin to your chest and pressing the floor away with your hands (cat position).
- Repeat for 10-12 repetitions.
Spinal Twist:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Inhale as you lengthen your spine, then exhale as you twist to the right, placing your left elbow on the outside of your right knee and reaching your right arm behind you.
- Hold for 20-30 seconds, then switch sides.
Workout (20 minutes):
(Rest in between workouts as needed)
Pilates Hundred:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and lift your head, neck and shoulders off the mat.
- Extend your arms straight by your sides, palms facing down.
- Pump your arms up and down in a small, controlled motion while inhaling for 5 counts and exhaling for 5 counts. Repeat for 10 sets (100 pumps).
Single Leg Stretch:
- Lie on your back with your knees bent and shins parallel to the ceiling.
- Lift your head, neck and shoulders off the mat and hug your right knee towards your chest while extending your left leg straight out at a 45-degree angle.
- Switch legs, hugging your left knee towards your chest and extending your right leg.
- Continue alternating legs for 10-12 repetitions on each side.
Pilates Bridge:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides with palms facing down.
- Inhale to prepare, then exhale as you engage your core and lift your hips towards the ceiling, forming a straight line from shoulders to knees.
- Squeeze your glutes at the top of the movement, then inhale as you slowly lower your hips back down to the mat.
- Repeat for 10-12 repetitions, focusing on maintaining stability and control throughout the movement.
Pilates Roll-Up:
- Lie on your back with your legs extended and arms reaching overhead.
- Inhale as you reach your arms towards the ceiling, then exhale as you curl up, peeling your spine off the mat one vertebra at a time.
- Continue rolling up until you’re sitting tall with a straight spine.
- Inhale at the top, then exhale as you reverse the movement, rolling back down to the mat one vertebra at a time.
- Repeat for 8-10 repetitions.
Cool Down (5 minutes):
Child’s Pose:
- Sit back on your heels with your knees wide apart and toes touching.
- Extend your arms forward, lowering your chest towards the mat and resting your forehead on the floor.
- Hold for 30 seconds, focusing on deep breaths and relaxing into the stretch.
Seated Spinal Twist:
- Sit cross-legged on the floor with your right hand on your left knee and your left hand behind you.
- Inhale to lengthen your spine, then exhale as you twist to the left, looking over your left shoulder.
- Hold for 20-30 seconds, then switch sides.
Shoulder Stretch:
- Extend your right arm across your body at shoulder height.
- Use your left hand to gently press your right arm towards your chest, feeling a stretch in your shoulder and upper back.
- Hold for 20-30 seconds, then switch sides.
For more workouts, check out our “Workouts” page here: https://medshieldmovement.co.za/workouts/
And our free workout section specifically for Medshield members on ClickFit here: https://clickfit.co.za/
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