as long as you can do Pilates in a reformer (a machine that challenges your strength, flexibility, and balance by adding resistance), in this video, de Winter walks you through a mat pilates workout I mean, you’ll just need a mat and a set of hand weights—from Winter choose to wear wrist weightsbut you can grab dumbbells, water bottles, or whatever is accessible to you.
To get started, de Winter walks you through a basic ladder-style workout that slowly builds into a serious workout. muscle hardening challenge. You’ll find the instructions for the ladder below, but if you’re ready to see the full workout (and really put those little muscles to the test), be sure to watch the full video.
Try de Winter’s Basic 4-Move Pilates Ladder Workout
1. Lying Arm Raise
Take your weights and tie them around your wrists or hold them tight. Lie on your back with your knees bent and your feet flat on the floor. Stretch your arms toward the ceiling, palms facing away from you. Slowly lower your arms back and down, bringing your biceps closer to your ears, then return to start and repeat. Avoid arching your mid-back and raising your ribs as you do this.
2. Lying Arm Raise with Knees in Tabletop Position
Keep your starting position exactly the same as the first movement, apart from one small thing: lift your feet in the air and bring your shins parallel to the floor. Make sure your knees are directly over your hips and begin the same movement pattern as in the last exercise: lower your arms straight back and down, bringing your biceps closer to your ears, then return to start and repeat.
3. Single Leg Extension Lying Arm Raise
Ok, adding. As she lowers her arms, extend her right leg forward (a straight leg is a longer lever and more load for your abdominal muscles to handle), then slowly bring it back onto the table as you raise your arms. She repeat on the left side and continue alternating. Do your best not to pull the opposite knee toward your face as you extend one leg because doing so unloads your core and you want to keep those muscles engaged.
4. Lying Arm Raise with Double Leg Extension
For the bottom rung of the ladder, bring your legs together and extend them forward as you lower your arms back and down, so both arms and legs move away from your center simultaneously. Raise your arms as you bend your knees back over your hips, returning to the starting position and repeating. If you feel your lower back come off the ground, don’t lower your legs so far toward the ground when you extend them.
