"How I Fixed My Back Pain After 10 Years…"
 
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Welcome to a new day and a new chance to take care of your body! In this post, we’re going to talk about a 30-minute morning Pilates routine that’s perfect for a full-body workout. Whether you’re new to Pilates or a seasoned pro, this routine is designed with your fitness goals in mind. So, grab your mat and let’s dive into this energizing routine that will leave you feeling strong and centered to tackle whatever the day brings!

30 MIN MORNING PILATES || Full Body Workout

Introduction

Are you looking for an effective way to start your day while also improving your physical and mental wellbeing? If so, a 30-minute morning Pilates class might be the perfect solution for you! This gentle warm-up routine incorporates stretching and muscle strengthening exercises that target your core, glutes, and legs. In this article, we’ll provide a detailed breakdown of what you can expect from a typical 30-minute Pilates class, along with some helpful tips and tricks to make the most of your workout.

Starting Position

Before we dive into the specific exercises, it’s important to establish proper form and positioning. Find a comfortable spot on your Liforme mat, and sit cross-legged with your back straight and shoulders relaxed. Take a deep breath, inhaling through your nose and exhaling through your mouth. This breathing technique will help you focus, calm your mind, and prepare your body for the workout ahead.

Core Exercises

The core is a crucial area to target during any Pilates routine, and this 30-minute workout is no exception. These exercises will work your abdominal muscles, obliques, and lower back, helping to improve your posture and overall core strength.

Twisting

Start by bringing your hands to your chest, elbows out to the sides. Inhale, then exhale while twisting your torso to the right. Inhale to return to center, then exhale and twist to the left. Repeat for 8-10 reps, focusing on your breath and engaging your core with each twist.

Leg Lifts

Lie on your back with your knees bent and your feet flat on the Liforme mat. Lift your legs up, knees still bent, and point your toes. Inhale, then exhale while lifting your legs up towards the ceiling. Hold for a second, then inhale and lower your legs back down. Repeat for 8-10 reps, being mindful of your form and keeping your core engaged.

Heel Lifts

From the same starting position as the leg lifts, lift your heels up while keeping your hips lifted off the mat. Inhale, then exhale while lowering your heels back down. Repeat for 8-10 reps, focusing on the burn you feel in your glutes and hamstrings.

Arm Movements

While still lying on your back, reach your arms up towards the ceiling. Inhale, then exhale while reaching your arms towards your feet. Inhale to return to center, then exhale and reach your arms towards the ceiling again. Repeat for 8-10 reps, feeling the burn in your core and upper body.

Bridge Position

The bridge position is great for targeting your glutes and thighs, and it’s a staple in any Pilates routine.

Glute Squeezing

Lie on your back with your knees bent and your feet flat on the Liforme mat. Lift your hips up towards the ceiling, squeezing your glutes as you reach the top of the position. Inhale to lower your hips back down, then exhale and lift them back up again. Repeat for 8-10 reps, feeling the burn in your thighs and glutes.

Leg Extension Exercise

This exercise is a great way to target the backs of your legs and your upper body at the same time.

Arm Movement

Lie on your back with your hands at your sides. Lift both legs up towards the ceiling, then extend your right leg out straight while reaching your left arm towards your right foot. Inhale to return to center, then exhale and switch sides. Repeat for 8-10 reps, focusing on your breath, form, and engagement.

Finishing Off

To round off the workout, we’ll do a couple of exercises that will get your heart rate up and increase blood flow throughout your body.

Leg Switching Exercise

Lie on your back with your legs extended straight up towards the ceiling. Lower your right leg down towards the mat while keeping your left leg extended straight up. Then switch sides, lowering your left leg down while extending your right leg up. Continue switching sides for 8-10 reps, feeling the burn in your core and legs.

Arm Movements

While still lying on your back, reach your arms up towards the ceiling. Inhale, then exhale while lowering your arms towards your feet. Inhale to return to center, then exhale and reach your arms towards the ceiling again. Repeat for 8-10 reps, feeling the burn in your upper body.

Conclusion

So, there you have it: a complete breakdown of a typical 30-minute morning Pilates class. Remember, it’s always important to consult with your doctor or healthcare professional before starting any new exercise routine, and to perform each exercise at your own risk. With consistency and dedication, this gentle full-body workout can help you improve your physical and mental wellbeing and start your day off on the right foot.

FAQs

1. Is a morning Pilates class suitable for beginners?
   Yes, this workout can be modified to suit all fitness levels, including beginners.

2. Can I do this workout without a Gymshark and Liforme mat?
   Yes, while these products are recommended for optimal comfort and support, you can still do the workout without them.

3. How can I find out more about Nicole’s Pilates classes?
   You can follow her Instagram handle @movewithnicole for more information and workout inspiration.

4. Can I listen to my own music during the workout?
   Yes, while the video suggests accompanying music, you can play your own music if preferred.

5. How often should I do this workout?
   The frequency of your workouts should be based on your fitness level and personal goals, but incorporating this full-body workout 2-3 times per week can yield great results in a short amount of time.