3 Mini Pilates Workouts for Mind-Body Wellness - dummies

3 Mini Pilates Workouts for Mind-Body Wellness

By Therese Iknoian

So you don’t have time for a full 30 to 60 mind-body minutes of rolling around on the floor? Then just try these quickie lineups in the morning, before bed, or anytime. If your mattress is firm enough, you could even do them on the bed, although on a mat or carpeted floor will do you just fine. No special clothes required.

Each of these three sets is geared toward one particular goal and shouldn’t take more than 2 to 5 minutes each, depending on how many sets and repetitions you decide to do. Quality is more important than quantity. So only do as many as you can while keeping the technique flawless. Stop if you start to sag, sway, or falter.

Mini-workout #1: Give me abs

This set is all about toning your mid-section. Keep the alignment at all costs, calling it a day if you start to lose your spinal, abdominal, or rib placement.

  1. Ab Preps: Repeat 8–10 times, or until you tire.

  2. Hundreds: Repeat up to 100 times, which equals 10 sets of 5 inhales and 5 exhales, or until you tire.

Mini-workout #2: Give your back a break

This set should help you build a little more flexibility into your back and help you loosen up any stiffness. Don’t force these moves. But do breathe into each one and focus on the muscles trying to relax.

  1. Spine Stretch Forward: Repeat 6–8 times.

  2. Spine Twist: Repeat 4–5 times on each side.

Mini-workout #3: Keep it strong, please

  1. Side Bends: Repeat 3–5 times on each side.

    Make sure you are aligned and focused before you actually lift up into this one. Otherwise, you may just fall over.

  2. Pushup: Repeat 1–4 times.