When I want to get a Pilates fix and don’t have time for a full workout, here’s what I do on the mat. Full disclosure, it’s probably more than 12 minutes of movement. Once you start, it’s hard to stop. I’ve even added a few images to get you going!
Start with the Hundred, 5 Roll Ups and 5-10 Single Leg Circles lying on your back.
Sit up for Rolling Like a Ball 5x, balancing on your bum after the last roll so you can do 5-10 Dips.
Lie back down for your Series of Five (think 5 ab exercises, 5-10 times each): Single Leg Stretch, Double Leg Stretch, Single Straight Leg Stretch, Double Straight Leg Stretch and Criss Cross.
Flip over onto your belly for 3 Swan Preps (remember that back stretch that feels a lot like Up Dog?) and then Child’s Pose to stretch it out.
Return to your back for Bridges. Bridge with both feet planted 5x and then go big by raising/lowering one leg at a time.
Roll to your right side, with your legs at a angle in front of you for 8-10 Side Kicks (just swing your leg forward and back with control) and Leg Circles. Now repeat this on the left.
For the grand finale, lie flat on your back, stretching from your finger tips to your toes and roll up into a V for the Teaser. I like to do this one 3x
Hug your knees to your chest and viola! You are done.
Remember, be true to your body and only do the exercises you are comfortable with. If you have any questions, please shoot me a text at 213-590-3703 or email email@example.com.