5 minutes Pilates mobility workout for the morning

this is a short 5-minute Pilates workoutto get you moving hi I'm Louise from Studio 44 Pilates ifyou're new here welcome but please do subscribe to my channel sothat you don't miss another video when it gets published every 7 Sunday at 7p.

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today's video you will need a band ifyou have one if you haven't you can still do it so don't worry ok so I'mgoing to just put the band to the side for the moment and just sit myself upnice and tall you going to lower those armpits I'm going toengage through that Centre and I'm just going to do a really small movement apelvic tilt pulling that tailbone underneath meand coming back up so we're not going into a roll up we're trying to keep thatupper body or the shoulders as still as you can and it is a really really smallmovement good let's do two more keeping the armpits lowered focusing onthe bits that need to work the same set and the glutes as you tilt from thereI'm going to take my arms out lower my armpits and lengthen through my spineand we're going to take it into a little roll ups so we're going to do thatpelvic tilts we're going to tilt we're going to take that tail down underneathus as we roll down breathing out as we do go as far as you can I don't want these shoulders to tense up hold it on an in-breath and then comeback out sitting nice and tall I'm going rolling back breathing out good so youshould start to feel this working lowering those armpits but we're alsogetting some movement in that lower back and butt back as well so again breathingout you do so good and then we're going to add in to this so we're going to comeup sit tall take my arms out again and then as I get to the point where I canjust about hold it I'm going to come back up I've changedmy mind I'm going to do! to sit so take your arm side or you can have them across let'sdo it here so breathing out breathing in I do prepare for these I promise didn'ttake it the other way so adding in a spine twist but I'm keeping my bumcheeks on the floor as I do so I'm not shifting my weight soI'm going to take it back again breathing out using that Centre coming backup breathing out as you come back up sit or cross those armslower those armpits and lengthen through your spine take a deep breath in and breatheout as you turn round so my bum cheeks are evenly weighted I'mnot tipping over at all I'm just rotating around the spine good and bringit back lovely let's do one more so tilting growing out through that Centregood back up keeping those armpits down come up sit tall arms across breathingin breathe out and twist, bum cheeks weighted evenly on the floor breathe inas you come back take it the other way excellent good well done I'm just goingto shift myself up so I have a bit of room so I'm going to take my leg out thistime I'm going to take myself to the floor I'm gonna roll down we're notgoing to do anything else so just everyone if you know you can'tget back from the floor you don't need to at the moment.

I'm gonna grab hold of my band I'm gonna take it over my foot okay and then I'mgoing to make sure that the my elbows are on the floor and I'm holding the bandgive one bit in each hand keep my shoulders nice and relaxed and I'm gonnatake it in to one leg circle so the band's just really nice because it meansyou can get a nice big circle it's like flying a kite so your hands can move butyou just keep, one more this way just get your elbows on the floor andtry not to take any tension into your shoulders so we're gonna do the otherway five this way forgot to say how many sorry good I'm working my Centre but I'mletting my pelvis move let's do one more good and then just pull that leg towardyou to get a bit of a stretch going on from there I'm going to change legs nowif you find it too much with your leg out straight you can have it bent if youwant again set yourself up and you're gonna do your circles but try and go aswide as you can it restricted here with the wall goodlet's do two more this way and again remember it's like flying a kite changedirection good work in that Centre the last one that's wrong last one now I'm aPilates teacher I can't count and pull it toward you it's a known fact okay soif you've got your band or not it doesn't matter I want you to rollyourself up to a seated position lovely way of doing ityou can't rid of your band now and I just want you to sit with your legs just slightlywider than your hips but heels into the floor and sitting upon the seat bones if you find this hard to do then get a cushion and sit on thatyou take our arms out to the side I'm going to rotate to taking it into thesaw pulling back through that Centre and takeit forward so keeping both bum cheeks and both heels on the floor sit talltake it the other way good really lengthen through those fingers tipsgo let's do two more taking it there pulling back to that Centre coming upand taking it the other way so from there we're going to take it into openleg rocker so bend your legs for me and you can take it back lifting the legs asyou go back and moving myself a bit more room so breathing out whoopsbreathing it in okay so lengthen those legs if you can keep your legs straightthat's fantastic and take it back good let's do two more lovely last one brilliant well done good so I hopethat's got you moving and I hope you if you've enjoyed these videos and you'dlike to find some more like it then head to the link below where it will take youto some more videos similar to this I really look forward to seeing you on themat again soon don't forget to subscribe see you soon.

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