“For a lazy girl, going to bed is essential,” says de Winter. This was the impetus behind her six-movement floor-based Pilates routine. These exercises build strength and endurance through the glutes, hamstrings, and core muscles, she says. Practice them regularly and you’ll feel stronger in your back, improve your posture, walk and run better, and be less susceptible to injury.
And you don’t even have to stand up to get those benefits! Talk about a low barrier to entry – the bar is literally on the floor. “These movements help me feel strong, aligned and balanced,” says de Winter. “Plus, they’re designed for those days when you don’t feel like working out, so you still get those post-exercise endorphins. Always a win!”
Here are her six lazy girl moves, with tips on how to maximize their effectiveness. She tries each exercise for 30 seconds (unless otherwise noted), and does three rounds to complete the routine and get the endorphins spiking.
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1. Glute bridges
“To strengthen your glutes and hamstrings, keep your tailbone tucked down to support your lower back, squeeze your heels, and squeeze your glutes.” says of Winter.
A glute bridge it’s simple:
- Lie on your back, knees bent, feet flat on the floor, arms by your sides.
- Engage your core, with your knees following just above your ankles.
- Press your hips up toward the sky, engaging your core and squeezing your glutes.
- Return to the starting position and repeat.
2. Table Curls
This move is “great for core and abdominal strength,” says de Winter. She suggests that you “keep a neutral spine ([keep a] small gap between your lower back and the mat), keep your head and neck relaxed between your hands and think about mid-chest reaching thighs.”
- Lie on your back.
- enter the legs table position: thighs perpendicular to the ground, knees bent 90 degrees.
- With your hands behind your head supporting your neck, roll up using your abdominal muscles.
- Return to your starting position and repeat.
3. Juicy Circles
“So good for knee joints!” she says. “Try to stay completely on your side and feel the movement coming from the hip joint; you should feel the burn!”
- Lie on your side, cradling your head with your lower arm; Rest your upper arm on your hip.
- Bend your legs, think: sitting in a chair position, knees bent 90 degrees, thighs perpendicular to your torso.
- Keeping your feet flexed and using your gluteal and outer hip muscles, rotate your top leg in circles (first clockwise, then counterclockwise) for 15 to 30 seconds.
- Repeat the entire exercise on the opposite side.
4. Bridge marches
This exercise it will definitely test your glutes, de Winter tells us. “Bridge gaits are great for pelvic stability and lower back as well.” Tip on modification: “If this exercise is too difficult, just lift your heel instead of your entire foot.” Indicated!
- Start in the glute bridge position described above and press your hips up.
- Maintaining core control and hip stability, lift your right foot off the ground.
- Lower your right foot back to the ground.
- Repeat on the left side.
5. Single Leg Bridges
“Another glute and hamstring challenge!” she says. “You should really try to keep your hips and pelvis level while doing this, that’s where the challenge lies. if a single leg jumper it’s too hard, stick with the glute bridges.” A classic always works.
- Lie on your back, knees bent, feet flat on the floor, arms by your sides.
- Engage your core, with your knees following just above your ankles.
- Press your hips toward the sky and float one leg in the air, engaging your core and squeezing your glutes.
- Return to your starting position and repeat on the opposite side.
6. Figure-four stretch
End your routine with a figure four stretch “It’s great for opening up tight hips,” says de Winter. “Stay there for a full minute on each side if you can, and be sure to take slow, deep breaths as well.”
- Lie on your back, with your core contracted.
- Cross your right ankle over your left thigh, just above the knee, creating a “figure four.”
- Hug your legs to your chest by clasping your hands around your left hamstring or around your shin.
- Hold for a minute and repeat on the opposite side.
