Pilates exercises that can be done in bed (photo: Esnat Perlstein; clothing: anjaly.com; models: Karin Lazarovich Zanzori and Dana Feldman)
Have you ever had a day full of intentions to get up and go for a morning workout, but when the time came, the thought of getting out of bed felt impossible?
It happened to us, and not once.
The good news is that it shouldn't bother you because that's exactly why we prepared a short and pleasant Pilates workout for you in the morning, where you don't even have to leave your bed.
This is exactly the workout that will make you feel good even if you got up a little heavy, and it consists of 9 simple exercises:
1. Knee rotations:
from lying on your back, take your knees in, one hand over each knee and make slow circles outward - each knee in a different direction.
Then change direction (3 circles on each side).
2. Knees from side to side:
from lying on the back, move bent knees once to the right side and once to the left side (8 repetitions).
3. Pelvic rotations:
Get into a figure six position, knees hip-width apart and hands shoulder-width apart, rotate the pelvis clockwise and counterclockwise (6 repetitions in each direction).
A clear morning.
Pilates exercises that can be done in bed (photo: Esnat Perlstein)
4. Curvature and concavity of the back:
enter the six position, perform concavity and curvature of the back accompanied by slow breathing (6 repetitions).
5. Back twist: from
the six position, one hand goes up in a twist and inhale, with the exhalation it goes back in under the opposite armpit (3 repetitions for each side).
6. Raise your buttocks against the wall:
lie on your back with your legs bent, your feet against the wall (you can also on the mattress), lift your buttocks up slowly while lifting one vertebra after another, on the exhale slowly come down and "iron" your back back to the mattress ( 6 repetitions).
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7. Front thigh exercise:
standing on the knees, while inhaling lean back with the body without arching the back, on exhalation go back up to the starting point, the right hand goes up and performs a half circle backwards with a slight arching of the back, pay attention to the recruitment of the abdominal muscles while performing the exercise (6 repetitions for each side).
8. Lateral exercise:
lean on one side, lean on the lower forearm with knees slightly bent, while exhaling lift the pelvis off the bed, when the hand goes up to the side of the ear (note that the body is held well), while exhaling gently go down (5 repetitions on each side) then straighten Raise and lower the upper leg (6 times).
9. Abdominal exercise:
from sitting with knees bent, detach feet from the mattress, roll the pelvis a little, lift feet off the floor, straighten and bend the legs (6 repetitions).
Karin Lazarovich Zanzuri has a master's degree in sports science (MSC), the owner of the studio "Pilates City" - a studio for Pilates equipment in Tel Aviv, look for us on Instagram
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