20 Minute Pilates Routine

You can do wonders for your body in less than half an hour with some beginner and intermediate level Pilates moves!

It seems that bootcamps and Crossfit have become extremely popular, but what if you are concerned about injury and it’s keeping you from trying out a class? The answer might be Pilates! This form of exercising is all about control from your core and can help build your strength and improve your flexibility. What many people don’t realize (to be honest I was one of them at first) is that you are probably very familiar with most of the moves already. Pilates is the foundation of most exercise activities and if you can master the technique it can be applied to other forms of physical fitness.

This 20 minute pilates routine is all mat work on the floor and is made up of two groups of exercises. Each group consists of four different moves and is to be repeated twice. The purpose of this workout is to work slowly through each part so you can really build up control through your core.

20 Minute Pilates Routine

Routine breakdown:

– Rollups x 12
Lie flat on the floor with your legs slightly apart and arms straight in front of you. Scooping your belly in, rise up and over your legs. Keep your back rounded and lean forward, arms outstretched to try to touch your toes. Think of this as a sit-up with your legs straight and arms in front of you. Exhale as you release and slowly come back to the ground. This should be done slowly, really focusing on controlling the movement. Repeat.

– Teaser x 12
Lie with arms above your head, back on the floor and feet straight out in front of you. Sucking your abs in, bring your legs off the floor and your arms overhead to be straight in front of you. Squeeze your legs together and point your toes as you use your core to lift your legs higher, rolling up so your arms are trying to touch your toes. Make sure to keep both your legs and arms straight, and do not round your back.

– The Hundred x 60 seconds
Lie straight on the ground with your arms by your sides and feet together. Raise your legs slightly off the ground and lift your head so you are staring forward. Keeping your abs tight, pulse your arms up and down by your sides. Don’t forget to breathe! The key is to work up to 100 pumps.

– Double Leg Stretch x 12
With your back on the floor, tuck both knees in to your chest and wrap your arms around. Your upper body and head should be lifted off the ground. Next, open yourself up and straighten your legs out in front of you and your arms up by your head. Keep your core tight to hold and then use your abs to pull you back in to the ball position. Repeat, inhaling as you stretch out and exhaling as you bring everything back in.

– Criss Cross x 20 each side
Lie with your back on the floor and your hands behind your head. Bend your knees and lift your feet off the ground so they are at a 90 degree angle. Straighten your left leg as you bring your left elbow to meet your right knee. Switch to do the opposite side and continue to alternate back and forth.

– Corkscrew x 12
Lie flat on the floor with your legs lifted straight up and your arms by your sides. Squeeze your legs together, engage your core and slowly raise your bottom off the ground. Your feet should be pointed and slightly over your head. Rotate your legs towards the right and swing them around to be straight out in front of you, resting your bottom back on the floor. Keep your abs tight and controlled as you continue to circle your legs to the left. Bring your legs back around and lift up again, repeating. Try doing different directions- half going clockwise and the other half going counter clockwise!

– Reverse Crunches x 12
This starts very similar to corkscrew, laying flat on the floor with legs together and straight up in the air. Raise your hips off the ground but instead of rotating in a circle you are going use your abs to pulse your lower body upwards. Bring yourself back down slightly but do not rest your bottom on the ground, instead repeat the lifting movement. Your toes should be pointed and your feet positioned slightly over your head. When you are done with the reps slowly bring your hips back to the floor.

– Single Leg Straight Stretch x 20 each side
With your bottom and lower back on the floor, straighten your legs out in front of you and lift your chest and head up slightly so you are looking forward. Bring your right leg straight up towards your head while keeping you left leg straight in front of you. Your left foot should be slightly off the ground. Keep your abs tight as you switch your legs back and forth, making sure to never put your feet on the floor. Your arms can grab the leg that is coming towards you for an extra stretch.

Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.

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