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Cupcake Pilates Routine: #134

Cupcake Pilates Routine: #134

Pilates Routine Length:

45 minutes

Pilates Routine Principal and Target Areas:

'Breathing' and correcting alignment

Pilates Routine Peak Exercise and Overall Difficulty:

Roll-up, Low (50-75% of the exercises are for Pilates beginners)

Position:

Warm-up from Standing

Moves:

  • Diaphragm breathing (4)
  • Posture check-in
  • Lateral breathing (2)
  • Finger-tip abdominals (6)
  • Roll down and up (4 sets)

Modifications/Variations: Bend knees

Position:

All fours

Moves:

  • Diaphragm breathing (4)
  • Cat/camel stretch (4 sets)
  • Hip circles (4)
  • Tail wag (5 sets)
  • Opposite arm/leg lifts (4 sets)
  • Child's pose (2)

Modifications/Variations: Straighten wrists;  Arch just upper or lower back

Position:

Stomach

Moves:

  • Mini-swan (3)
  • Full-swan (3)
  • 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)

Modifications/Variations: Smaller range of motion to prevent wiggling; 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)
  • Bridge, with flat back (8)
  • Ab curls (10)
  • Oblique twists (10 sets)
  • Roll-up to sitting, rolling like a ball (6-10)

Modifications/Variations: Hold bridge

Position:

Sitting

Moves:

  • Spine stretch forward (4-8)
  • Spine stretch side, with lung breathing each side (4-6)
  • Saw (4 sets)
  • Roll down

Modifications/Variations: Bend knees

Position:

Back

Moves:

  • Hundred (10 count)
  • Roll up (3-6)
  • Single leg circles, large and small (4-8 sets)
  • Single leg stretch (8-12 sets)
  • Seal (4-8)

Modifications/Variations: Bend knees; Keep had down; No rolling on neck; Hands to help you up

Position:

Cool down from standing

Moves:

  • Posture check
  • Lateral breathing (4 sets)Typewriter (6 sets)
  • Figure eight (2 sets)

Modifications/Variations: Bend knees; Hold plank/knees

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