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Did you know that exercising in the morning increases your metabolism and burns more calories than exercising at night? Morning workouts have also been shown to boost physical energy levels and cognitive levels. Incorporating some simple Pilates warm-up exercises to your morning routine can enable you to access all these benefits. Here are some Pilates-based exercises for you to try at home.


Foot Series

  1. Standing upright, arms resting by yours side, knees are soft, and weight placed evenly through the feet. Core muscles are engaged (If you are unsure of how to engage your core properly, please do not hesitate to ask your osteopath!).
  2. Slowly bend your knees and hips until you are in a semi-squat position. Simultaneously lift your arms up to shoulder height.
  3. Remain in this position but now lift your heels off the ground so that you are balancing on the ball of your feet.
  4. While standing on the ball of your feet, begin to straighten your hips and knees. You should be now standing upright. Keep arms lifted forwards.
  5. Gently place your heels onto the floor and lower the arms back by your side.
  6. Repeat 8-10 times and then reverse the direction of the movement.

 

Upper Body Rolls

  1. Standing upright, arms resting by yours side, knees are soft, and weight placed evenly through the feet. Core muscles are engaged.
  2. Roll the right shoulder clockwise (upwards, backwards and then downwards)
  3. Bend the knees slightly and side-bend to the right simultaneously sliding the right hand down along the outside of the right leg.
  4. Roll the trunk to midline letting the head and arms relax forwards
  5. Extend the knees and segmentally restack the spine back to the starting position
  6. Repeat the movement 3-4 times on each side.

 

Corkscrew

  1. Standing upright, arms resting by yours side, knees are soft, and weight placed evenly through the feet. Core muscles are engaged.
  2. Circle arms outwards and overhead
  3. Fold the arms and place your hands behind your head. Make sure that your elbows are pointing to the side and not forwards.
  4. Shrug your shoulders up and down. Keep the collarbone wide.
  5. Reach the arms overhead
  6. Circle the arms outwards and down to the starting position.