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Cupcake Pilates Routine: #24

Cupcake Pilates Routine: #24

Pilates Routine Length:

45 minutes

Pilates Routine Principal and Target Areas:

'Flow' and correcting alignment

Pilates Routine Peak Exercise and Overall Difficulty:

Teaser, Medium (50-75% of the exercises are for Pilates intermediates)

Position:

Warm-up from Standing

Moves:

  • Diaphragm breathing (4)
  • Posture check-in
  • Neck circles (2 sets)
  • Shoulder rolls, each way (4 sets)
  • Lateral breathing (2)
  • Zip up your abdominals, belly button to spine, ribs in
  • Pelvic tilts (4 sets)
  • Heel lifts (2 sets)
  • Roll down and up (4 sets)

Modifications/Variations: Bend knees

Position:

Back

Moves:

  • Pelvic tilts (8 sets)
  • Marching, with imprinted spine (12 sets)
  • Bridge, articulated spine (10)
  • Bridge, with marching (12 sets)
  • One hundred (10 cont)
  • Single leg circles, small and large (5 sets)
  • Roll-up (4)

Modifications/Variations: Hold bridge; head down; bend knees; small range of motion

Position:

Sitting

Moves:

  • Spine stretch forward (4)
  • Spine stretch side (4 sets)
  • Hands behind head to hinge back and roll down slowly

Modifications/Variations: Bend knees; sit on block

Position:

Back

Moves:

  • Single leg stretch (10 sets)
  • Double leg stretch (6)
  • Double straight leg stretch (6)
  • Criss cross (10 sets)

Modifications/Variations: Smaller range of motion, move only arms and leave legs straight; only twist upper body

Position:

Right side

Moves:

  • Side leg lifts, with turned out leg (10)
  • Side leg circles (small, 5 forward and backward)
  • Single leg kicks (10)
  • Bicycle (3 sets)

Modifications/Variations: Head on arm or arms behind head; bottom leg bent for support; smaller range of motion

Position:

Stomach

Move:

  • Transitional beats (10)

Position:

Left side

Moves:

  • Repeat right side

Modifications/Variations: Head on arm or arms behind head; bottom leg bent for support; smaller range of motion

Position:

Stomach

Moves:

  • Mini swan (3)
  • Full swan (6)
  • Swimming (20 sets)
  • Single leg kicks (8 sets)
  • Double leg kicks (6 sets)

Modifications/Variations: Small range of motion; forearms straight; spread feet wide as mat

Position:

Back

Moves:

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

Position:

Sitting

Moves:

  • Saw (6 sets)
  • Seal (6)

Modifications/Variations: Bend knees or use block; No tapping of feet; No rolling on neck

Position:

All fours

Moves:

  • Cat/camel (4 sets)
  • Opposite arm and leg reaching (2 sets, held 10 count)
  • Tail wags (6 sets)
  • Child's pose (2)

Modifications/Variations: Straight wrists; Arch just upper or lower spine

Position:

Cool down

Moves:

  • Standing roll down, walk out, push ups (5, 4, 3, 2, 1 push up contdown)
  • Pedal feed (10 sets)
  • Typewriter (8 sets)
  • Zip up your abdominals, belly button to spine, ribs in
  • Rib breathing (2)
  • Shoulder chest press (6 sets)
  • Neck stretch to the side (2 sets)
  • String pulling from the top of your head to lengthen, breathe

Modifications/Variations: Bend knees; Hold plank or keep knees down

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