5 Pilates Poses To Supercharge Your Morning

How do you start your day? Probably by hitting the snooze button multiple times, only to end up racing out the door, without breakfast, feeling rushed, and desperately seeking coffee. Doing a few pilates poses is probably the last thing on your mind. 

But did you know a few simple pilates poses can wake you up better than a venti double shot cappuccino?

A morning pilates poses will leave you feeling invigorated rather than exhausted, as opposed to high-intensity cardio workout.

Pilates poses elongate and stretch the muscles, rather than compressing them, leaving your body, and mind feeling relaxed and refreshed.

As well as relieving stress and anxiety, pilates also fires up your metabolism, meaning that your morning workout will have your body burning fat all day long.

So if you want to get the most out of your day kickstart your morning with these five pilates moves to have you feeling fresh, awake and ready for anything.

1. Hip bridge

Put some pep in your step with this simple pilates move. The hip bridge stretches out tight quads and hip flexors, while engaging your butt, hamstrings and core muscles.

Lie on your back with your feet shoulder width apart and your knees bent. Place your arms directly by your side and slowly lift your hips and spine up and down.

Repeat this for 10-20 reps. To feel that extra burn, try a single leg hip bridge. Place one leg in the air, and lift your hips and spine 10 times, switch legs and repeat.

2. Cat-Cow

Increasing mobility and spinal health by stretching the neck, shoulders, upper back and core, this pilates pose will seriously prepare you for a hard day’s work.

Begin on all fours, placing your hands under your shoulders and your knees under your hips. In neutral spine position, breathe in and push your spine upwards towards the ceiling. Tuck your tailbone under to resemble a cat.

Breathe out while pulling your abdominal muscles towards the floor, arch your back downwards, and move your tailbone to face the ceiling. Pull your shoulders blades down your spine and arch your back downwards. When performed correctly, the curve in your spine should resemble the one in a cow’s back.

Meowing and mooing is optional, but encouraged.

Repeat this sequence 5-10 times.

3. Butterfly sit-ups

Get your heart rate up while this majestically named pilates move stretches your arms, shoulders, hips, and groin muscles.

Get your heart rate up while this majestically named pilates move stretches your arms, shoulders, hips, and groin muscles.

Lie on your back with the soles of your feet placed together keep you knees open and allow them to fall gentle to the side.

Reach your arms over your head, keeping them on the floor and stretching your shoulders.

Use your core muscles to sit up slowly while bringing your arms over your head and reach for your toes.

Perform 10-20 reps.

4. Push up with back extension

This move is the perfect way to prepare for a long day at your desk, working your entire body, it helps to correct posture by focusing on abs, butt, shoulders, upper back, and lower back.

Begin in the push up position, placing your hands firmly under your shoulders and grounding your toes. Make sure your back is nice and straight to ensure your spine is in neutral position.

Keeping your back straight, lower your body slowly until your chest grazes the floor. While on the floor, perform a back extension.

Squeeze your shoulder blades together, lifting your arms from the ground. You should feel this stretch in your upper and lower back, hamstrings, and butt.

Place your hands beside your shoulders and push yourself back up using your core to return to the straight position.

Repeat 10-20 times.

5. Squats

Squats are super effective pilates moves which workout just about everything, particularly your quads, core and butt muscles. Squats also increase metabolism and elevate heart rate.

Squats are super effective pilates moves which workout just about everything, particularly your quads, core and butt muscles. Squats also increase metabolism and elevate heart rate.

Stand with your feet shoulder-width apart and your arms reached out in front of you for balance. Keeping your heels flat, pull your hips back and squat down.

Keep your back straight and focus on keeping your knees in line with your feet while you squat down.

Press through your heels to return to the standing position.

Perform 10-20 reps.

All of Muscle Joint Bone Clinic’s practitioners are government registered healthcare professionals. For more information on how a we can help you, or to book an appointment contact us on (03) 9174 9174.

To view our Clinical Pilates timetable, click here

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