Take Pilates for 30 minutes day and feel the difference
Photography @seasewell
Discovering the Transformative Power of Pilates: A 30-Minute Journey to Wellness.
In today's fast-paced world, finding time for exercise can be challenging. However, what if I told you that you could achieve a full-body workout in just 30 minutes? Welcome to the world of Pilates – a holistic approach to fitness that not only strengthens your body but also nurtures your mind and spirit.
Surprisingly, Pilates mat was invented by a man named Joseph Pilates. As part of the mat repertoire, he developed 34 mat exercises designed to progressively challenge the body over time, with the exercises becoming increasingly advanced as you progress through the exercises.
Pilates is a versatile exercise method suitable for individuals of all ages and fitness levels. Whether you're a fitness enthusiast or a newcomer to exercise, Pilates offers a myriad of benefits that can enhance your overall well-being. From improved flexibility and posture to increased core strength and muscle tone, the advantages of Pilates extend far beyond the physical realm.
For a beginner Pilates mat work can often be seen as easy or not as challenging as other modes of exercise. However, once you start to truly understand what you are trying achieve, it is a complete game changer. Unlike its counterpart, Reformer Pilates, which utilises specialised equipment, mat work relies solely on the practitioner's body weight and gravity to create resistance. While this may seem intimidating at first, the simplicity of mat work allows for a deeper connection to the fundamental principles of Pilates and the opportunity to refine technique and form.
Moreover, Pilates emphasises mindful movement and breath awareness, creating a sense of harmony between the body and mind. As you flow through each exercise with intention and control, you'll develop a heightened sense of body awareness. Pilates also helps to build a strong foundation from which all movements originate. With a focus on the centre – the powerhouse of the body located around the abdomen, lower back, and pelvis – Pilates fosters a deep connection to one's core, enhancing stability, strength, and alignment.
With all that in mind, what’s not to love?
Now, let's delve into a sample 30-minute Pilates session that you can incorporate into your daily routine:
Warm-up (5 minutes):
Begin by lying on your back with knees bent and feet flat on the floor. Inhale deeply through your nose, expanding your ribcage, and exhale fully, engaging your abdominal muscles. Repeat for five breaths, gradually warming up your body and preparing for the exercises ahead.
Core Strengthening (10 minutes):
Transition into a series of core-strengthening exercises, such as the Hundred, Roll-Up, and Single Leg Stretch. These movements target the muscles of the abdomen, lower back, and pelvis, helping to improve core stability and strength.
The Hundred: This exercise involves lying on your back (also known as supine), lifting your legs off the ground, and pumping your arms up and down while inhaling for five counts and exhaling for five counts. It aims to engage the core muscles, increase circulation, and enhance breathing capacity.
Roll-Up: Beginning in a supine position, you gradually articulate your spine off the mat, peeling each vertebra away until you are sitting upright with your arms reaching toward your feet. This movement challenges abdominal strength, spinal flexibility, and coordination.
Single Leg Stretch: Starting in a supine position with knees bent, you hug one knee toward your chest while extending the other leg straight out. Alternating between legs, you dynamically switch positions while maintaining a stable core and controlled breathing. This exercise targets the abdominals, hip flexors, and pelvic stability.
Flexibility and Mobility (10 minutes):
Shift your focus to flexibility and mobility with exercises like the Spine Stretch Forward, Swan Dive, and Saw. These movements promote spinal flexibility, elongate the muscles, and enhance overall mobility, leaving you feeling more limber and agile.
Spine Stretch Forward: Seated with legs extended in front, you sit tall and reach your arms forward. As you exhale, you articulate your spine to roll down, reaching for your toes while maintaining a flat back. Then, you inhale to stack your spine back up to the starting position. This exercise stretches the spine, hamstrings, and back muscles while promoting spinal mobility.
Swan: Starting lying prone (face down) with arms by your sides, you lift your upper body off the mat using your back muscles, extending your arms forward as if diving. Your gaze follows your arms as you lift, maintaining length through the spine. This movement strengthens the back extensors, improves spinal mobility, and opens the chest and shoulders.
Saw: Start seated with legs extended wide and your arms out wide to your sides, you rotate your torso to one side while reaching one hand toward the opposite foot, then return to the centre and repeat on the other side. This exercise combines spinal rotation with a forward fold, targeting the obliques, spine, and hamstrings, while also promoting flexibility and mobility in the spine.
Cool Down and Relaxation (5 minutes):
Conclude your session with a gentle cool-down and relaxation sequence. Lie on your back with legs extended and arms by your sides, allowing your body to sink into the mat. Close your eyes, focus on your breath, and let go of any tension or stress lingering in your body.
When you have finished just take a moment to notice how you feel afterwards. Notice what feels less tight or less stiff, perhaps your breath has slowed and the anxious state you started with has melted away. In just 30 minutes a day Pilates can do so much good for your mind and body. So step onto the mat and embark on a journey to a healthier, happier you.
