Looking to build strength, improve posture, and feel more energised before W-day without leaving home? Pilates could be the answer Here, Abby McLachlan, Pilates instructor and founder of East of Eden (eastofeden.uk) explains just how effective at home Pilates can be, the best exercises to start with, and how to create a simple 20-minute routine you can fit into a busy schedule of wedding planning. “At-home Pilates exercises are effective provided you commit to regular practice,” Abby explains. “It doesn’t need to be a lot, just 15 minutes a day would be beneficial. It’s important to have good form and there are plenty of instructional videos on YouTube that can help you. At-home exercises are great for anyone who’s short on time or money, and you don’t need any props or equipment to benefit.” ABBY’S TOP AT-HOME EXERCISES TO GET YOU STARTED PILATES ROLL DOWN This is a great exercise to mobilise the spine and spinal extensors, by engaging the core and the rectus abdominis to control the movement. It also enables you to stretch out the hamstrings. Often, Pilates sessions start with a roll down to set up the class. PILATES TOE TAPS These are done supine (lying flat on your back), with an emphasis on core and hip stability and control. The deep core muscles are engaged, the transverse abdominis especially, as you lower one bent leg at a time, from tabletop start position (lying on your back with knees bent at a 90-degree angle), to tap your toe on the floor. THE 100 Another core exercise, this one focuses particularly on core endurance. You are again supine, but this time the head, neck and shoulders come up into flexion, which focuses the upper abs. The arms beat alongside the hips as you breathe slowly in and out, focusing on shoulder stability. There’s also the option to extend the legs, which adds intensity for the lower core, hips and hamstrings. This is great for establishing core strength, and you can work up to the full expression, starting by bringing the head, neck and shoulders down on each inhale and having the feet flat on the floor before progressing to tabletop legs. GLUTE BRIDGE This is another spinal articulation exercise like the roll down but done from a supine position. It strengthens the whole posterior chain as well as the glutes and hamstrings, and can be progressed to single leg, staying up for longer, or use a ball or Pilates ring to add some extra abductor work. NO PROBLEM No equipment, FULL 20-MINUTE WORKOUT Start with the roll down, progressing it into a three-quarter or full plank, with the addition of some push-ups (knees can be down). Then, come onto your front, and add an exercise like swimming, raising an arm and opposite leg then switching (repeat three to five times each side as a beginner, ensuring hips stay stable and you can maintain a posterior tilted pelvis, keeping the head in line with the spine). This is a great way to strengthen the shoulder, introducing spinal extension, and opening up the chest. Then, roll onto your back, and move onto toe taps (10 each leg) before progressing to the 100. Finish with a glute bridge, coming up five times. Raise and lower each leg three times each side in time with the exhale, keeping hips stable. Then, add a supine spinal twist, hugging your knees before coming up to a seated position and doing some cat/cows, plus bending to either side to ensure all spinal movements have been hit. 82
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