I have been practicing Pilates for over 7
years, I got hooked after seeing toning results from mat classes and then in natural
progression moved into reformer classes and never looked back. Being a runner, I was looking for another
work out that would compliment the pounding of the pavement.
I feel like this post is important following last Fridays Fitness
Friday post, training for a half marathon.
I, like may others during the training months came down with a head and
chest cold. The last thing I want to do
or should do is go out on a 5 mile run.
Now I am stuck at home sick but cannot afford to give up a training
day, why not do some Pilates!
What does Pilates do?
The moves incorporate proper spinal alignment, which helps us move more efficiently. A well-rounded work out will touch on every
muscle group including your legs, and lets be honest what runner out there can’t
use some good lengthening of the hamstrings.
Many Pilate moves trigger abdominal strength, like planking on one leg
and oblique twists. A strong abdomen
helps protect the spine and prevent back injuries while pounding that
pavement.
Check out the moves below for some at home Mat Pilates moves
that you can do on your down day or even incorporate before your daily
run. Enjoy
Corkscrew- lie with legs straight out and arms at side, engage the abs and lift the legs up roll them over head rounding out the spine, engage abs and bring legs back down (10 REPS)
Leg Swings- Arms down at sides, legs up to 90 degrees, engage obliques and swing legs right then left, make sure rib cage stay on mat (10 REPS each side)
Mountain climbers- Hold plank, gaze at mat. Lift left knee to right elbow, replace foot, lift right knee to left elbow (8 REPS each side)
Bridge with glute dips- Arms long at sides, feet flat on the floor knees bent. Lift hips up, pressing evenly through feet. Lower the hips down a little and lift back up (3x) lower down and repeat (8 REPS). Engage glutes and hamstrings.
Push up- Lower down into a push up, elbow in at sides. 3 count down and up (10 REPS).
Swimming- Engage glutes and quads, lift right arm and left leg then switch, keep legs and arms long and straight. preform for 10 sec. 3 REPS
Scissor kicks- flex upper body and lift right leg, hold for 2 count lower and lift other leg. Stay flexed up, sink the belly down keep legs straight and slightly lifted off mat (10 REPS each leg)
(These are all great pilates moves and I pulled photos from the below sites)
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