Ultimate Reboot Workout

Been hibernating this winter? The rain clouds outside might be delivering a loss of motivation but the end-of-winter reset button is ready to be hit! Swap the plateau for these fives pilates-inspired moves that will heat up your core and reignite your self-motivation!

Repeat each move one after the other without rest. Once one set of each move is complete, rest for a minute then repeat for a total of 4 to 5 sets. Work at a moderate to intense pace throughout.

Pilates roll up

Perfect for: Stomach definition and upper ab strength.

  1. Lay flat on the ground with bent knees a ball rested on your belly button ( a kids ball or soccer ball will do).
  2. Engage your core and draw your belly button to your spine.
  3. Exhale as your roll the ball up your legs to the top of your knees.
  4. Reach as high as you can take a deep breath in at the top and then exhale as you role the ball back down to your belly button.
  5. Repeat 15 times.

 

Bridge leg lift

Perfect for: A lower body all-rounder, this exercise works your hamstrings, quads, and glutes, with an added bonus of toning the abs too.

  1. Lay flat on your back with bent knees and hip width apart.
  2. Take a deep breath in draw your belly button into your spine and tuck your pelvis under, squeeze your glutes and drive your hips and pubic bone up to the ceiling into a nice bridge shape. (Be careful not to arch your back but instead squeeze and tuck you bottom under).
  3. Now squeeze your right glute and lift your left leg straight up into the air.
  4. Lower and repeat on the other side all the while keeping your hips straight and stable.
  5. Add 5 pulses on each side if you need to make it harder.
  6. Repeat 6-8 on each side.

Super-charged crunches

Perfect for: Working both your inner thighs and core.

  1. Lie on your back with legs in table top, and toes pointed.
  2. Place an exercise ball (or a cushion) between your knees and begin to squeeze the knees together. Remember to engage your core and focus on your breathing exhaling as you squeeze.
  3. After 5 quality squeezes grab the ball and exhale as you extend your legs and reach with the ball to your toes into a crunch.
  4. Lower back down in the exhale returning the ball to your knees and start squeezing again.
  5. Repeat x 2 sets of 10.

 

Mountain Climbers

Perfect for: Core and Hip Stabilization.

  1. From plank position, bring one knee towards your chest. Keep your back leg straight and front leg bent.
  2. Jump to switch sides so that your opposite leg is straight and the other is bent.
  3. Continue to alternate for each rep, keeping your hips square throught.
  4. Keep your neck in neutral and shoulders away from ears the entire movement.
  5. Repeat for 30 seconds.

 

Boat Pose

Perfect for: Core activation.

  1. From a seated position, tip back onto your tailbone, keeping your spine long and neck neutral as you pull your shoulders down and back.
  2. Lift your heels so your shins are parallel to the floor and extend your arms out towards your knees.
  3. If you’re feeling strong, lengthen out your legs straight or keep them in table top position if you start to feel it in your lower back.
  4. Hold the position for 30 seconds.

 

 

 

 

Laura Wiseman

Studio Manager

Laura

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