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Get ready to kick start your morning with an invigorating full-body Pilates workout that can be done in just 20 minutes! In this blog post, we’ll guide you through a complete routine that will energize your body and mind, leaving you feeling strong and centered for the day ahead. Whether you’re a seasoned Pilates practitioner or a beginner, this workout is suitable for all fitness levels and can be easily adapted to meet your needs. So, let’s roll out the mat and get started!

20 MIN MORNING PILATES || Full Body Workout

Introduction

Pilates is a form of exercise that emphasizes the importance of the mind-body connection. It is a full-body workout that is designed to improve strength, flexibility, balance, and posture. In this article, we will explore a 20-minute morning Pilates class sponsored by T2 Tea and guide you through a series of Pilates exercises to help you start your day right.

Before we get started, it is essential to note that it is crucial to consult your doctor before starting this or any workout routine, especially if you have any pre-existing medical conditions.

Getting Started

Before diving into the workout, let’s begin with some seated spine movements. Sit on your mat with your legs crossed, making sure your back is straight. Inhale as you lift your arms above your head while exhaling, bring your arms down to your sides. Repeat this movement five times and focus on breathing through your nose.

Warm-up

Now let’s move to bridge position. Lie on your back with your knees bent and your feet flat on the mat. Inhale as you lift your hips off the mat, making sure to engage your glutes and hamstrings. Exhale as you lower your hips back onto the mat. Repeat this movement five times, and focus on keeping your core tight.

The Exercise Sequence

1. Combination exercise of pulling knees and head up – Lie on your back with your knees bent, feet flat on the mat. Inhale as you lift your head and shoulders off the mat while also bringing your knees towards your chest. Exhale as you lower your head and shoulders back down to the mat while extending your legs back out to the starting position. Do this movement for ten reps and make sure to breathe through your nose.

2. Bicycle switches for leg extension warm-up – Lie on your back and lift your head and shoulders off the mat. Bring one knee towards you while extending your opposite leg out. Switch legs by bringing your extended leg in, replacing it with the knee that was previously lifted towards you. Repeat this movement for ten cycles, and make sure to keep your core tight.

3. Tight ball curls to work lower abdominals – Lie on your back once again, but this time bring your knees towards your chest and grab onto your shins with your hands. Inhale as you tighten your core and lift your head and shoulders off the mat. Exhale as you lower your head and shoulders back down to the mat. Repeat this movement ten times.

4. Lift and lower the heels in bridge position – Return to the bridge position by lifting your hips off the mat. This time, lift and lower your heels while keeping your toes on the mat. Repeat this movement ten times and focus on engaging your glutes and hamstrings.

5. Roll like a ball exercise – This movement is excellent for working on your balance and core strength. Sit on your mat with your knees bent, feet flat on the mat. Grab onto the backs of your thighs and bring your forehead into your knees. Roll back onto your upper back and shoulders and then roll back up to your starting position. Do this movement for five reps.

6. Finish with hip circles and Pilates push-ups – Come back to a bridge position and circle your hips clockwise, then counterclockwise. Do this movement ten times each way. Finish the sequence with Pilates push-ups. Move into a plank position, and instead of a regular push-up, lower your body halfway down and hold it for five seconds before pushing back up.

Conclusion

There you have it, a complete 20-minute morning Pilates class sponsored by T2 Tea. This workout is designed to help you stretch and strengthen your muscles, improve your posture, and get your body ready for the day ahead. Remember to take it slow and consult your doctor before starting any new workout routine.

FAQs

1. Is it safe to do Pilates every day?
   Yes, it is safe to do Pilates every day, as long as you give your body enough rest and recovery time.

2. Can I do Pilates if I am pregnant?
   Yes, but it is essential to speak with your doctor first and find a certified Pilates instructor who specializes in prenatal Pilates.

3. What should I wear for a Pilates workout?
   Wear comfortable, breathable clothing that allows your body to move freely.

4. How many calories can I burn during a 20-minute Pilates class?
   The number of calories you burn during a 20-minute Pilates class will depend on your body weight, gender, and the intensity of the workout.

5. Does Pilates require any special equipment?
   No, Pilates can be done using just your body weight, but some exercises may require a mat or a small ball.