If you’re really short on time here’s a 10 minute pilates workout you can do everyday. This total body routine works the arms, legs, core and glutes with no equipment needed.
It’s a very efficient way to exercise as we run through the exercises quickly whilst getting a great workout. Don’t underestimate what you can achieve in just 10 minutes!
As a Pilates Teacher I’m often asked if a weekly class is enough. Whilst it’s a great start, you’ll probably find you get better results from just doing a 10-minute Pilates workout everyday. This is because the body responds to repetition.
Creating this achievable habit means your more likely to stick with it rather than planning to do loads of exercise, going all out for a while, getting exhausted, loosing momentum and stopping altogether.
Aim for consistency not quantity and you’ll see great results.
Begin in Plank with the body in one long line. Keep the pelvis level with the shoulders so you don’t stick you tush in the air or sag your hips towards the floor.
Pushing from your toes shift your weight forward an inch so your shoulders move past your elbows.
Then take it backwards an inch.
Keep this rocking movement going for around 20-30 secs
Plank Hip Dips
From forearm plank rotate the right hip towards the floor so your whole body almost touches the mat.
Bring it back to centre then rotate the left hip down.
Alternate this movement for 20-30 seconds.
Plank Knee Taps
Staying in forearm plank tap the right knee to the mat then bring it back into alignment.
Tap the left knee down and keep alternating this movement for 20-30 secs.
Bring you knees into a kneeling position and continue to rest on your forearms.
Extend the right leg towards the ceiling and then slowly begin to draw a semi circle with your toe – tapping the floor on the outside of your supporting leg.
Draw the semi circle the other way and tap the toes on the outside of your mat.
Rotate your leg as far as you can while keeping the hips stable.
Draw on your abdominal muscles to stabalise the pelvis as your leg moves.
Keep the toe pointed and the leg active.
Complete four semi circles before moving to the other side
Keeping the leg extended lift and lower the right leg for a count of 10.
Keep your gaze towards the floor so you don’t compress your neck.
Lift the leg high in line with your shoulders without rounding your lower back as you lift. Stay in a neutral spine.
Move to the other side and repeat for a count of 10.
Leg Extension mini-circles
This time keep the leg elevated and begin to draw small circles with the toes for 10 reps.
Reverse the circles for another count of 10.
Single Leg Stretch
Lying down bring your right knee towards you, lifting your head off the mat and your chest upwards. Hover the left foot off the mat.
As you take a short exhale exchange legs loosely holding onto the knee.
Keep the pelvis stable as you move and avoid rocking from side to side.
Continue this movement for around 20-30 seconds.
Take your right elbow towards your left knee lifting the shoulder high off the mat.
Hold it here for a few breaths then swap sides.
Pick up the pace and switch side on every exhale keeping the extended leg hovering off the floor.
Repeat for 20-30 seconds.
Double Straight Leg Lower/Lift
Lying on the mat with your hands interlaced behind your head and head lifting off the ground, take your legs towards the ceiling.
Keeping the lower back pressed into the mat, slowly begin to lower your legs to a 45 degree angle as you exhale.
Inhale as you bring the legs back towards the ceiling and repeat for a count of 10.
Double Leg Stretch
Inhale, take hold of the knees, rounding the back and lifting the head and chest off the floor.
As you exhale extend the arms and legs to a 45 degree angle.
Make sure your spine stays in neutral and doesn’t arch up off the floor.
Circle the arms back around and draw the knees towards you and you inhale.
Repeat for a count of 10
Bridge on Balls of Feet
Lying down bring the feet close to the body with the feet together.
Come up onto the balls of your feet.
Extend your arms along the side of your body into a V-shape, pressing the arms into the mat.
Inhale as you begin to tip the pelvis towards you, sending the hips high as you exhale.
Begin to lift and lower the hips engaging the glutes as you reach the top.
Repeat for around 20-30 seconds
Bridge on Heels
Take the feet out to the edge of the mat, coming onto the heels and flexing the feet.
Begin to lift and lower squeezing the glutes each time you lift.
Repeat for 20-30 secs
Bridge with Open Hips
Open the knees and bring the soles of the feet together.
From this position lift the hips as high as you can and lower just above the mat.
Repeat for 20-30 seconds.
If you enjoyed this 10 minute daily Pilates workout then do check out my YouTube channel for more short, simple workouts you can fit into your day: