As of publication, many of us are homebound due to social distancing. So we reached out to Club Pilates to find ways to stay in shape with five exercises we can all replicate at home. Each has three progressions and for the progressions on the reformer (which adds movement as well as band resistance), you can use fitness bands for your arms and paper plates or "gliders" under your feet or knees if you don't have a reformer at home. We will be ready to enter the studio with confidence and with a strengthened core.
Exercise 1: Teaser
Balance on your sit bones with legs up either straight or in table top, tighten your core and straighten your back with arms extended and look up. Hold for 3-5 seconds and repeat 3 times.
1st Progression on the floor
2nd Progression on a chair/bench: smaller space for balance
3rd Progression on a reformer: there is movement here and arm bands attached behind you add arm resistance.
Exercise 2: Plank
Either on your knees or toes, balance on hands or forearms depending on wrist pain. Think of a long line between head and toes with core tight and shoulders engaged. Hold for 30 seconds and work way up from there. 3-5 repetitions.
1st Progression on the floor
2nd Progression on a chair/bench: the added height of your upper body adds difficulty.
3rd Progression on a reformer: using gliders under feet and hands for movement adds more difficulty.
Exercise 3: Hundreds
Can be done with extended legs or legs in table top with only shoulders, head and arms raised. With arms by your side, move them up and down 100 times for each repetition.
1st Progression on the floor
2nd Progression with legs in table top but add light weights or bands attached behind you or reformer to add resistance to arm movement.
3rd Progression with legs straight but add light weights or bands attached to wall or reformer to add resistance to arm movement.
Exercise 4: Arm Work
1st Progression:
Seated on box or bench with a ring or small weights between hands with outstretched arms and straight back. Put pressure on rings/weights in front of you and hold for 30 seconds and repeat 3-5 times.
2nd Progression
On knees with hips tucked and back straight. Arms are in circle shape in front of you with band attached to one arm at a time for resistance.
3rd Progression
On a reformer or with glider under one foot, stand with arms outstretched and straight back. Put pressure on rings/weights in front of you and hold.
Exercise 5: Birddogs
To improve stabilization, hip and core strength, start on hands and knees with core tight and back straight. Raise arm and opposite leg and hold for 5 seconds each side before switching. Repeat 3-5 times.
1st Progression: on floor.
2nd Progression on reformer or with gliders under knee and hand
3rd Progression on bench or reformer with band attached to raised foot to add resistance.
