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Cupcake Pilates Routine #12

Cupcake Pilates Routine #12

Pilates Routine Length:

45 minutes

Pilates Routine Principal and Target Areas:

'Centering' and core alignment

Pilates Routine Peak Exercise and Overall Difficulty:

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

Position:

Warm-up from standing

Moves:

  • Breath (4)
  • Lengthen the spine thinking of a string pulling from the top of the head
  • Shoulder press (6)
  • Belly button to spine
  • Breath (4)
  • Cross arms and legs, lower down to the mat

Modifications/Variations: Cross arms only

Position:

Back

Moves:

  • Hundred (10 count)
  • Roll up (6)
  • Hug legs to chest
  • Stretch leg to ceiling, point flex, (2 sets)
  • Single leg circles, small/large (5 sets)
  • Roll over (3 sets)
  • Roll up (1)
  • Rolling like a ball (6)
  • Open leg rocker (3, holding at the top for one breath)
  • Roll back to single leg stretch (10 sets slow and fast)
  • Double leg stretch (6)
  • Double straight leg (10)
  • Criss cross (10 sets slow and fast)
  • Roll up

Modifications/Variations: Bend knees; imprint spine

Position:

Sitting

Moves:

  • Spine stretch forward (4)
  • Saw (6 sets)
  • Roll down

Modifications/Variations: Bend knees

Position:

Stomach

Moves:

  • Mini swan (3)
  • Full swan (3)
  • Swan dive (6)
  • Child's Pose (2)
  • Swimming, legs only (10)
  • Single leg kicks (6 sets)
  • Double leg kicks (4)
  • Child's pose (2)

Modifications/Variations: Keep head down; bend arms

Position:

Left side

Move:

  • Turn leg out and in, leave turned out
  • Side leg lifts out (10
  • Side leg circles, small (5 each way)
  • Side leg kicks (6)
  • Bicycle (3 each way)
  • Hot potato (countdown from 5 taps)

Modifications/Variations: Smaller range of motion, no wiggling; head on arm or hands on head

Position:

Stomach

Moves:

  • Transitional beats (20)

Position:

Right side

Moves:

  • Repeat left side

Modifications/Variations: maller range of motion, no wiggling; head on arm or hands on head

Position:

Back

Moves:

  • Neck pull (6)
  • Shoulder bridge (3 sets)
  • Modified corkscrew (3 each way)
  • Corkscrew, add lifting hips straight up (2 each way)
  • Teaser I (3)
  • Teaser 2 (1)
  • Roll-up to sitting

Modifications/Variations: Hold bridge

Position:

Sitting

Moves:

  • Spine twist (6 sets)
  • Spine twist, with hands behind head (2 sets)
  • Can-can (4 sets)
  • Seal (6)

Modifications/Variations: Bend knees or use block; no rolling on neck

Position:

Cool down

Moves:

  • Standing roll down, walk out, push ups (5, 4, 3, 2, 1 push up countdown)
  • Leg pull down (2 sets)
  • Elephant walk
  • Mermaid, with teaser to switch sides (3 sets)
  • Bicep curl, resisting as arms straighten (10)
  • Pedal feed (10 sets)
  • Typewriter (8 sets)
  • Zip up your abdominals, belly button to spine, ribs inString pulling from the top of your head to lengthen, breathe

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

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