15-MINUTE PAJAMAS PILATES IN THE MORNING TO ENERGIZE YOURSELF

A 15-minute pilates in the morning is a great way for me to start my day the right way.

Pilates is probably the best workout I can imagine doing in the morning because of the type of exercises it contains. Since the pilates routines are also great warm-ups, the routines will enhance your necessary blood circulation. According to studies, Pilates might be helpful for your systolic blood pressure (1.).

So I would like to introduce my 15-minutes Pilates in the morning, which is a combination of the most energizing pilates and bodyweight fitness exercises.

Since I am an ACE Certified Professional your safety is extremely important to me. If you have or have had any health issues, operations or injuries, it is important to consult with your doctor and make sure all of these workouts are safe for you to do.

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HEAD TURNS TO THE SIDE

Lie on the mat in a supine position with your arms next to your body.
Slowly move your head from side to side through 8 counts.
8 counts to the left and 8 counts to the right.

CHEST AND SHOULDER OPENERS

By laying in the same position on the mat you will move your arms together from the side in front of you and then bring them back.

This is a great chest exercise and it also opens your shoulders. Do 8 repetitions.

KNEE ROLLS

Keep your arms to the side and your hands aligned with your shoulders. You will roll your knees together from side to side 8 times. 4 times each side.

Make sure that your shoulders and your upper back are pressed to the mat.

THIS IS WHAT THIS EXERCISE WILL LOOK LIKE:

Breath in and move your knees together on the side, while breathing out
When your knees are on the side breath in and as you bring them back to the center exhale.
Then do the same on the other side.

BENT LEGS SIDE TO SIDE

This exercise is actually the advanced version of the previous one, the difference is that in this case your whole legs are lifted up.

So lift up your legs together and keep them bent in a 90 degree position.
You will roll your legs together to the side. Make sure your knees are together and your shoulders are pressed to the mat.
With your legs on the side you inhale and as you exhale you bring your legs back to the center.
With your legs in the center inhale and as you exhale you will roll your legs to the other side. Do 10 reps, 5-5 reps each side.

ELBOWS TO KNEES

Elbows to knees is a great exercise for me to really warm up my trunk and it also activates the abdominal muscles.

Lay in a supine position and keep your hand interlaced behind your head.

Open your chest, keep your chin away from your chest and your elbows on the side. In this position inhale

As you exhale move your knees and elbows close to each other by lifting your upper body and knees at the same time. And then bring them back.

BRIDGE

Why the bridge exercise is definitely a to do exercise in the morning.

It’s not just a great warm-up, but it also activates all the major muscles.

If you have lower back pain it is a great LOWER BACK PAIN exercise to do and if you want to work on your legs and butt.

Lay on the mat with your feet on the mat and with your knees bent and inhale in this position.
With exhale, you will roll yourself up through 4 counts.
Inhale at the top.
With an exhale you bring your hip back to the ground.

SINGLE LEG CIRCLE

The reason why I prefer doing this exercise in the morning is that it mobilizes your hip joint, warms up your legs, and is also a great abdominal routine.

THIS IS HOW YOU DO IT:

Stretch out along with your arms next to your body.
Raise up one leg over the hip and make 8 circles. 4-4 circles in each direction.
Repeat the exercise with the other leg.
Make sure that your shoulders, your back, and your pelvis are stable on the ground.

CURL-UP

Curl-up is an anterior abdominal fitness exercise that is recommended if you have lower back pain.

Laying in the supine position one leg is extended on the mat and the other knee is bent with the foot on the mat. Your hands are right next to your hip. Inhale in this position.
With an exhale you will slowly raise your upper back through 4 counts, make sure your chin is away from your neck.
Then slowly come back through 4 counts.

ARM MOVES

By laying in a supine position you will slowly move your arms over your shoulder up and down. Make sure you count 4 through each move.

ROLL UP

Roll Up is another popular pilates routine which not only activates your abdominals but also enables you to change position by sitting up at the end.

Let’s see how it will look like:

Arms are at shoulder distance and as you inhale you will raise your arms up and flex your feet.
As you exhale you will roll all the way forward. Keep your legs extended and try to reach your feet with your hand.
Then inhale again in the sitting position.
As you exhale you will come back down.

You will do 8 repetitions for this exercise.

SPLIT AND FLEX

When you make it to the sitting position after the last roll up, let’s exercise your feet separately with a split and flex exercise which you will repeat 10 times.

HIP RAISES TO REVERSE PLANK

One reason why the split and flex exercise is an important routine is that when you do the hip raises to reverse plank you move your feet as well as raise up your hip.

You probably heard of the reverse plank which is actually a pose that you have to hold for 30 to 60 seconds. The difference is that the hip raises to reverse plank is a move, not a pose.

THIS IS THE WAY YOU WILL DO IT:

1.Sit on the mat with your hand slightly behind your butt. Inhale in this position.

2. As you exhale raise up your hip as much as you can and bring your whole feet to the mat. Inhale in a reverse plank position.

3. Exhale as you come back down.

CAT/CAMEL

The reason why cat/camel plays an important role in your 15 minute morning pilates fitness workout is because it is a great thoracic spine mobilizer as well as a recommended exercise for people with lower back pain.

Repeat this exercise 10 times.

SIDE TO SIDE BIRD DOG

There are a few variations of how you can do a bird dog exercise. In this case, you will do a side to side bird dog. This is a great core routine for people with lower back pain and it also adds great stability to your lumbar spine.

Therefore, a bird dog is an important routine to include in your 15-minute pajamas pilates in the morning.

THIS IS THE WAY YOU WILL DO IT:

1.In quadrapped position inhale.

2. As you exhale bring one arm out in front of the body and the opposite leg behind the body. Inhale again.

3. As you exhale bring back your arm and leg.

4. Repeat the same exercise with the opposite leg and arm.

After 10 reps (5-5 each side) let’s move on to the next exercise

DOWN DOG CALF STRETCHES

The reason why I like this exercise is that it feels great for my calves.

As we do some stretching after exercising we might not focus on our calves as we use those muscles during the workout. However, with this routine, you can take care of the issue.

Do 64 stretches (32-32 each side). After you finish hold the downdog position for 15 seconds.

3 LEGGED DOG to 3 LEGGED PLANK

All you do is that after the down dog pose you lift up one leg as you extend it, inhale
Then while you exhale bring this leg close to your chest and bend it

After 5 repetititions move on to the other leg.

STATIC LUNGE TO HIGH KNEE

This is a bodyweight fitness exercise that not only activates your major muscles (core, glutes, hamstrings, and quadriceps) but also mimics the activities of daily living because there is a lunge in it.

The way you do it:

One foot is behind the other one and they look forward. Inhale in this position
Then deepen down by bending both knees as you exhale. Inhale again as you hold this deep position for 2 seconds.
As you exhale extend your forward leg, bend your back leg and bring it in front of your hip as you stand up.

TRUNK ROTATIONS SIDE TO SIDE

The last exercise will be a great posture improving routine.

Stand with your feet shoulder-width apart and keep your arms bent on the side.
Make sure your elbows are aligned with your shoulders. Inhale in these positions
As you exhale rotate with your trunk on the side, don’t move your hip. Inhale on the side.
While you exhale come back with your trunk in the center.
Do the same on the other side

Do 10 repetitions, 5 reps each side.

To make this great 15-minute pilates in the morning even more healthy close it with a short relaxation.

RELAX IN MOUNTAIN POSE

The way I usually relax is to do the following:

I stand in mountain pose – feet are hip-width apart, arms beside the body, look straight forward, and relax all your muscles.

In mountain pose, I take a few breaths through the nose for 2 minutes.

Count to five through each exhalation and inhalation.

This is my 15-minute pajamas pilates in the morning. I hope you enjoy it too.

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Stay safe and healthy,

Eszter

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