In the words of certified Pilates instructor and the CEO of SLT [1] Amanda Freeman, it only takes 2-5 minutes to effectively warm up for most Pilates [2] workouts.
In that short time, you're increasing your body and muscle temperature, loosening your joints, and increasing your flexibility [3] — all of which reduce your risk of getting injured by easing your body into activity.
"While Pilates is a low-impact workout with low risk of injury, it does require a lot of muscle work and endurance. Ease your body into Pilates [4] work to improve muscle and joint mobility and circulation throughout your body," she says.
Since many Pilates workouts are core-focussed, Freeman created a warmup [5] that engages the core from front to back, which can help prevent back and hip injuries, too — all you need is a hand towel to get started.
Cat-Cow
According to Freeman, this muscle-controlling pose is a gentle, easy way to start any core-focussed workout.
- Start on all fours with a flat back.
- On the exhale, round your back up toward the ceiling by engageing your core while tucking your chin toward your chest.
- On the inhale, relax your belly and move into an arched back position.
- Repeat for 30 seconds.
Bird Dog
"[Bird Dogs] are a great way to quickly transition from Cat-Cow pose into more intense core moves that also activate your obliques in a meaningful way — in addition to engageing your arms and legs. It's a full-body warmup," Freeman says.
- Start on all fours with a flat back.
- Lift your right arm and left leg up so they are parallel to the floor.
- Slowly bend them in and bring them toward the centre of your body.
- Return them to the straight and extended position.
- Continue for a minute and then switch sides to repeat.
Child's Pose Curl
Here, Freeman wants you to engage your lower core while activating your arms, too.
- Using a towel or gliders under your hands, kneel on the floor with your arms extended out in front of you, with your butt on your heels. This should feel like a good stretch through your chest.
- Slowly engage your core to lift your butt off your heels and slide your hands toward your knees to a slow four count.
- Sticking with that four count, return your hands and butt to your starting position.
- Continue for one minute using your lower core to initiate the movement.
Wheelbarrow
Freeman believes that this move is one of the best ab exercises around. Yes, your arms are the primary movers, but she says that your abs will do most of the work.
- Use a towel or gliders, but this time, under your knees, start in a modified push-up position with your hands and knees on the floor and butt in line with your spine.
- Using your triceps, slowly push your knees back away from your hands to a slow four count. Then, slowly bring your knees back to the starting position.
- Continue for one minute.
Mountain Climbers
Finish off your warmup with a boost of cardio — Freeman says you can challenge yourself by amping up the pace for the last 10 seconds.
- Start in a simple plank on your hands and toes.
- Make sure your body is one long line from your head to your heels.
- Alternate bringing one knee in at a time as fast as you can for 30 seconds without compromising on form.
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