As a fitness instructor at BODYBAR Pilates in Chandler and a fitness influencer (find her on Instagram at @belenpiche), Belen Benway-Piche sees firsthand how powerful this form of exercise can be.
Benway-Piche began her movement-teaching journey three years ago in Chicago, where she first taught yoga before transitioning to Pilates.
“Since then, I’ve immersed myself in the full spectrum of the Pilates method— mat, reformer, chair, tower, and jumpboard—and I find so much joy in helping clients connect more deeply with their bodies,” she says, adding that she and her husband moved from Chicago to the East Valley last year, shortly after they welcomed their first son, Blaise. “While I absolutely love teaching group reformer classes, I truly believe you can get an incredible workout right at home on the mat. There are so many creative and effective ways to move your body without any equipment at all, and Pilates is accessible, versatile, and powerful wherever you are.”
Benway-Piche created a quick, 12-minute Pilates workout that you can do at home—no equipment needed.
“It’s a perfect way to start your day with movement. If you love these exercises, I’d be excited to see you in a group class!” she says.
Ladder Squats (about 2 minutes)
Targets the quadriceps and gluteus maximus
Stand with your feet hip-width apart and sink into a squat, keeping your knees over your toes. At the bottom, hold and pulse for one second. Rise, then squat again and pulse for two seconds. Keep adding a second each round up to 12!
Bird Dogs (about 2 minutes)
Targets the abdominals, gluteus maximus, and medius
Start on your hands and knees with your back parallel to the floor. Reach your right arm forward as your left leg extends back, then place them down and switch sides. Halfway through, hold the extension long on each side and add small pulses for 20 seconds for an extra core and glute burn. If you don’t have enough room for the full extension of your back leg, you can bend your leg.
Side Lying Side Kick to Circles (about 6 minutes)
Targets the quadriceps and hamstrings
Lie on your side with hips stacked and your top leg extended long. Sweep the leg forward and back, keeping it parallel to the floor for 1.5 minutes. Then, keep the leg long and draw basketball-sized circles for another 1.5 minutes. Switch to the opposite leg.
Bridges (about 2 minutes)
Targets the glutes, hamstrings and core
Lie on your back with knees bent and feet hip-width apart. Engage your core as you lift your hips. Melt the spine back down to a lying position. If you wish, lift your hands to sky to intensify movement.