Pilates Moves For Busy Moms
As a busy mom, finding time for exercise can be challenging. However, taking care of your physical well-being is essential for maintaining energy, reducing stress, and staying fit. Pilates, a low-impact exercise method that focuses on core strength, flexibility, and body awareness, is a perfect choice for busy moms. Here are some Pilates moves that you can incorporate into your daily routine:
Read more: What to Know About Pilates During Pregnancy
Top Pilates Moves for Busy Moms
The Hundred. The Hundred is a classic Pilates exercise that targets your core muscles while boosting circulation and warming up your body. Lie on your back, lift your legs to a tabletop position, and curl your head and shoulders off the mat. Extend your arms by your sides and start pumping them up and down while inhaling for five counts and exhaling for five counts. Aim to complete ten full breath cycles, totalling 100 pumps.
Pilates Roll Up. The Pilates Roll Up is an effective move for strengthening your core, especially your abdominal muscles. Start by lying flat on your back with your arms extended overhead. Exhale as you slowly roll up, reaching for your toes. Inhale as you roll back down, segment by segment until you’re flat on the mat again. Focus on engaging your core and moving smoothly throughout the exercise.
Single Leg Circles. Single Leg Circles are great for targeting your hip flexors, hamstrings, and core stability. Lie on your back and extend one leg straight up towards the ceiling. Circle your leg in a clockwise direction for five repetitions and then switch to counterclockwise for another five repetitions. Keep your core engaged and your other leg grounded on the mat for stability.
Pilates Side Plank. The Pilates Side Plank strengthens your obliques, shoulders, and glutes while improving overall balance. Begin by lying on your side, propped up on your forearm with your elbow under your shoulder. Lift your hips off the mat, creating a straight line from your head to your feet. Hold this position for 30 seconds to one minute, then switch sides. If you need more support, bend your bottom knee and place it on the mat.
Pilates Swimming. The Pilates Swimming exercise targets your back muscles, glutes, and hamstrings while promoting overall spinal mobility. Lie on your stomach with your arms extended overhead and legs straight. Lift your chest, arms, and legs off the mat simultaneously, as if you’re swimming. Flutter your arms and legs in opposition while keeping your core engaged. Continue for 30 seconds to one minute.
Child’s Pose. While not a traditional Pilates move, Child’s Pose is a restorative position that helps release tension and stretch your back and hips. Kneel on the mat and sit back on your heels. Slowly lower your torso forward, reaching your arms out in front of you. Rest your forehead on the mat and breathe deeply, allowing your body to relax and unwind.
Remember to listen to your body and start slowly if you’re new to Pilates. Aim to practice these exercises for at least 10-15 minutes each day. You can break them up into shorter sessions if that works better for your schedule. The key is consistency and finding small pockets of time throughout your day to prioritize your physical well-being. By incorporating these Pilates moves into your routine, you’ll strengthen your body, improve your posture, and enhance your overall fitness, all while managing your busy mom’s life.
Read more: Top 10 Benefits of Pilates
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