With our beautiful new NutriFormance Pilates studio, we thought it perfect timing to show you some challenging and effective Pilates exercises. With a twist! We’ve taken Pilates reformer exercises off the equipment and doable anywhere. The moves below are great as a circuit, on their own or to build into your personal fitness routine to improve balance, core strength and flexibility. All you’ll need is a towel as a glider (or a paper plate if on carpet).
Watch our demo video to hear the cues and see the exercises done both on the equipment and off. Pilates is about the mind/body connection and control. So dont forget to breathe and don’t rush through them. Take your time to deeply engage your abdominal muscles properly to get the biggest benefit and the best results.
https://www.youtube.com/watch?v=04OBneIVyjI&list=PL8kRgOtwfqfoVgF5ZtgcseDCD5Vq-LB4R&index=19
Warm up:
Pelvic tilt 4-6
Rib curl 4-6
Footwork – v, point/flex -8 – 10 each position
100s – 10 breaths
Plank series: (long stretch)
Knee slide to plank – 5
Plank toe push – 5
Long plank – 5
Seated footwork: (Stomach massage)
Round – 5
With point/flex – 5
With extension – 5
*Side series (Mermaid):
on forearm – 5
Arm extended – 5
With hip lift – 5
*Side splits:
Lateral lunge – 5
With rotation – 5
Skaters – 5
Knee stretches:
Round – 8
Flat – 8
SL – 4 each leg
Bridge series:
wide – 5 bridges/5 leg ext
Narrow – 5 bridges/5 leg extensions
SL – 3 bridges/3 leg extensions
Pike series:
Baby Pike – 4
pike – 6
Snake – 6
Prone extension:
Baby Swan – 5
Swan – 5
Swan push up – 5
Tendon stretch – 5
Control push up – 5
With leg lift – 5
*Front Splits:
Lunge split – 5
Mountain climbers – 8
Scissor split – 5
*(Do all variations on same leg before switching sides)
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