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Cupcake Pilates Routine #101

Cupcake Pilates Routine #101

Pilates Routine Length:

45 minutes

Pilates Routine Principal and Target Areas:

'Centering' and correcting alignment

Pilates Routine Peak Exercise and Overall Difficulty:

Open leg rocker, Low (50-75% of the exercises are for Pilates beginners)

Position:

Warm-up from Standing

Moves:

  • Rib cage breaths (4)
  • Neck side-rolls (2 sets)
  • Shoulder rolls (forward/back, 4 sets)
  • Pelvic tilts (4)
  • Heel lifts (2 sets)
  • Roll downs (4)

Modifications/Variations: Bend knees

Position:

All fours

Moves:

  • Rib cage breaths (4)
  • Pelvic tilts (4)
  • Shoulder dips (3 sets)
  • Cat/camel stretch (4 sets)
  • Hip circles (4)
  • Opposite arm/leg lifts (4 sets)

Modifications/Variations: Straighten wrists

Position:

Stomach

Moves:

  • Mini-swan (3)
  • Full-swan (3)
  • Swimming (10 slow and 10 fast)
  • Prone arm rockets (10 count)
  • Child's pose (2)

Modifications/Variations: Keep head down

Position:

Left side

Moves:

  • Side leg lifts, with parallel leg (10)
  • Side leg circles (small, 5 forward and backward)
  • Side leg lifts, turned out (10)
  • Side leg circles (large, 5 forward and backward)
  • Bananas, legs only (3)

Modifications/Variations: Smaller range of motion, head on arm

Position:

Stomach

Move:

  • Transitional beats (10)

Position:

Right side

Moves:

  • Repeat left side

Position:

Back

Moves:

  • Pelvic clock, neutral spine (3 sets)
  • Marching (12 sets)
  • Toe taps (12 sets)
  • Bridge, with articulated spine (4)
  • Marching (12 sets)
  • Bridge, with flat back (6)
  • Bridge, with flat back, toes point to ceiling (2 sets)
  • Ab curls (10)
  • Oblique twists (10 sets)
  • Roll-up to sitting

Modifications/Variations: Hold bridge

Position:

Sitting

Moves:

  • Spine stretch forward (4)
  • Saw (4 sets)
  • Roll down

Modifications/Variations: Bend knees

 

Position:

Back

Moves:

  • Hundred (10 count)
  • Hug legs to chest
  • Stretch leg to ceiling, point toes, flex toes
  • Single leg circles (large and small, 5 sets each)
  • Roll up, preparation (2)
  • Roll up, modified (6)
  • Rolling like a ball (6)
  • Open leg rocker, with bent legs (3)
  • Roll back to single leg stretch (10 slow, 10 fast)
  • Hug legs
  • Roll up

Modifications/Variations: Bend knees; Keep had down; No rolling on neck

Position:

Sitting

Moves:

  • Spine stretch side (4 sets)
  • Seal (6)

 

 

Position:

Cool down from standing

Moves:

  • Roll down, walk-out, push-up (5 sets)
  • Pedal feet (10 sets)
  • Typewriter (8 sets)
  • Rib cage breath (2)
  • Shoulder chest press (6)
  • Neck roll (2 sets)
  • Rib cage breath (2)

Modifications/Variations: Bend knees; hold plank/knees

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