Pilates Shanghai Blog

A blog about Pilates in Shanghai and China

Holiday Mat Exercises

December 14, 2015 — Derrick Cope

As previously mentioned, I am sending some exercises to practice during Christmas so that you don't become a Christmas Grinch!

The are generally pretty easy but should keep you mobile and happy through the Holiday Season.
The routine should take around 40 minutes.
In the Christmas spirit of giving, if you send me a picture of you doing Pilates over the holiday, I will give you a free reformer class!

Mat Exercises

  1. Dead Bugs -Inhale and Exhale with the pelvic movement. Forward and backward as well as side to side. Finish in the center.
  2. Bridging -Exhale as you curl up to the brigde. Inhale and pause.
  3. Shoulder Organization -Inhale to roll shoulder in and up. Exhale to roll them back.
  4. Single Leg Dropout -Exhale and allow one leg to lower toward the ground. Keep the pelvis stable.
  5. Dead Bugs -Exhale to touch one foot to the ground. Maintain the pelvis stable.
  6. Assisted Rollup -Exhale to curl the head, neck, and shoulders off the ground. Push into the hands to sit up.
  7. Single Leg Stretch -Exhale to pull the bent leg into the chest and stretch the straight leg to the ground. Inhale to change legs keeping the pelvis stable.
  8. Roll Up -Inhale to lift arms up. Exhale to roll to a forward sitting position. Inhale straighten the spine. Exhale to return to supine.
  9. Single Leg Circle -Exhale to circle leg in and away. Inhale to return out and up. Reverse directions.
  10. The Hundreds -Exhale to roll up head, neck, and shoulders, reach arms forward. Pump arms 5 times with inhale and exhale. Return to supine after 10 sets. note:the traditional exercise is with straight legs.
  11. Side Lying -Inhale as the knee comes forward exhale as it goes back. Keep the torso quiet.
  12. Side Plank -With your elbow beneath your shoulder, exhale to lift into side plank.
  13. Mermaid -Inhale to elongate and exhale to side bend into the rainbow stretch.
  14. Swan Prep -Lying prone, inhale to curl up the head neck and shoulders.
  15. Single Leg Kick -Inhale to bend the knee and flex the foot. Exhale to straighten the leg and lift the thigh. Maintain the pelvis stable.
  16. Swan Dive I -Exhale to curl straightening the arms. The spine should be in a uniform arc, eyes level.
  17. Double Leg Kick -Inhale to bend both legs. Exhale to straighten arms and leg while lifting chest.
  18. Scissor -Exhale to rollover, balance on shoulders. Scissor legs symmetrically.
  19. Standing Roll Down -Exhale roll down toward toes. Pause for an inhale before returning to vertical.

Have Merry Christmas and a Happy New Year!
See you in class.
dc:)

Tags: pilates, shanghai-pilates, reformer, christmas-pilates, synapse-pilates