A Globetrotter’s Workout

‘Tis the season to travel. I’ve had many clients ask in the past few weeks how to keep up their Pilates practice while they’re on the road for vacation or work. People, especially here in San Francisco, travel frequently either for the weekend or for extended periods of time, which can make it difficult to establish a fitness routine and stick to it. So….take us with you!  While we would love to personally tag along to all of your amazing destinations, that’s not always possible. Instead, we compiled this Globetrotting Workout plan that you can take with you wherever you go.

1. Hip Rolls hip roll

Starting Position: Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down. To prepare, inhale…

 

Exhale         Initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is                               resting between shoulder blades (weight should not be on neck). Do not arch lower                                 back.

Inhale          Maintain position, keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed.

Exhale         Return spine to starting position.

Complete 3-5 Repetitions

 

 

cat stretch2. Cat Stretch

Starting Position: On hands and knees with arms under shoulders and knees under hips, knees hip-distance apart. Pelvis and spine neutral. To prepare, inhale…

 

Exhale         Curve spine up toward ceiling allowing head to drop and tailbone to tuck under.

Inhale         Keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed.

Exhale         Return spine to starting position.

Complete 3-5 repetitions

 

FullSizeRender3. Ab Prep

Starting Position: Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides. To prepare, inhale…

 

Exhale         Nod head and flex head and upper torso off the mat. Keep the lumbar spine in neutral

Inhale         Maintain position

Exhale         Lower upper torso back to mat

Complete 5-10 repetitions

 

4. Single Leg Stretch
Starting Position: Lying on back, upper body raised off mat. Imprinted position of the spine. Bring legs to tabletop. To prepare, inhale…

 

singlelegExhale      Extend one leg out on diagonal, moving outside hand to ankle, inside hand to knee of bent                         leg

Inhale       begin to switch legs and hands

Exhale       fully extend other leg, changing hands to flexed leg

Inhale        begin to switch legs and hands

Exhale        Fully extend other leg, changing hands

Inhale        Begin to switch legs

Complete 8-10 Repetitions

 

5. Rolling Like a Ball

rollStarting Position: Balance in seated position with toes off the mat. Spine flexed in a C-curve. Hands on shins or under knees.

Inhale        Maintaining C-curve and relationship of legs to torso.  Deepen the curve to roll backward no                         further than the upper thoracic area.

Exhale        Maintaining C-curve and relationship of legs to torso, contract the                                                                           abdominals to deepen the flexion and roll forward to starting position.

Complete 8-10 Repetitions

 

6.Side Leg Series

sidelegseriesStarting Position: Lying on your side, pelvis and spine in neutral. Legs parallel and extended in line with the torso. Bottom arm long and supporting the head. Top arm resting in front of chest.

Top Leg Abduction

Inhale        Flex the top foot, lift the leg

Exhale        Point the foot and lower top leg to meet bottom leg

Top Leg Circles

Inhale        Lift top leg

Exhale       begin circle of top leg

 Staggered Legs

Inhale        Lift top leg

Exhale       Lift bottom leg to meet top leg, then lower both legs down together

Both Legs Together

Exhale        Keeping legs together, lengthen away from the crown of the head and off the mat as far as stability can be                                            maintained.

Inhale        Lower legs down to mat

Complete 5-10 repetitions of each exercise on each side

 

7.Leg Pull Front Prep

frontlegprepStarting Position: Begin on hands and knees, spine and pelvis neutral. Knees directly under hips and hands directly under shoulders. To prepare, inhale….

Exhale        Lift knees off mat (about 2 inches), maintain neutral spine.

Inhale        Stay

Exhale        Lower knees back to mat

Complete 8-10 repetitions

 

pushup8. Push Up On Wall

Starting Position: Standing neutral with palms against wall

Inhale        for 3 counts, bend elbows more with each inhale to bring torso closer to wall

Exhale       straighten elbows

Complete 5-8 repetitions

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