Begin your week with an invigorating splash of energy, thanks to Annabel Luke’s expertly crafted Pilates session.
This low-impact, high-reward workout is perfect for shaking off the weekend and stepping into a new week with vigour and vitality.
Why Pilates?
Pilates is not just exercise; it’s a rejuvenation ritual that marries low-impact agility with critical muscle engagement and breath work.
This synergy builds strength and flexibility while ensuring you don’t exhaust your reserves. It’s about precision and mindfulness, which fortify the core and enhance posture, making daily activities more efficient and less tiring.
The Power of Controlled Breathing
One of Pilates’ core tenets is the focus on controlled, deep breathing which enhances blood oxygenation and circulation.
This isn’t just good for your muscles; it revitalizes your mind, leaving you more alert and flush with endorphins—the body’s natural energy boosters.
Stress Less with Every Stretch
Beyond physical vigour, Pilates provides a mental oasis by emphasizing present-moment awareness, reducing stress and anxiety.
This mental clarity is complemented by exercises that relax and realign the body, promoting better sleep and more energetic wakefulness.
Kickstart Your Energy with These 7 Pilates Exercises
1. Hundred
• How to Do It: Lie on your back with your knees bent at a 90-degree angle and arms by your sides.
Lift your head, neck, and shoulders off the mat and extend your legs to a 45-degree angle. Pump your arms up and down while breathing in for five counts and out for five counts. Repeat for 10 cycles (100 pumps).
• Benefits: This classic Pilates move warms up the body, gets the blood flowing, and strengthens the core.
2. Rolling Like a Ball
• How to Do It: Sit on the mat with your knees bent and feet lifted off the floor. Hold your shins with your hands, keeping your spine in a C-curve.
Roll back onto your upper back, then use your core to roll back up to a seated position without letting your feet touch the floor. Repeat 8-10 times.
• Benefits: Massages the spine, activates the core and adds a playful, refreshing movement to the workout.
3. Single Leg Stretch
• How to Do It: Lie on your back, lift your head and shoulders off the mat, and bring one knee toward your chest while extending the other leg out straight at a 45-degree angle.
Switch legs in a scissor-like motion while pulling the knee toward your chest. Repeat 10-15 times on each side.
• Benefits: Strengthens the core, improves coordination, and stretches the hip flexors, helping to boost overall energy.
4. Plank to Pike
• How to Do It: Start in a plank position with hands under shoulders and feet hip-width apart.
Engage your core and lift your hips up toward the ceiling, forming an inverted “V” shape (pike). Hold for a moment, then lower back to plank. Repeat 8-10 times.
• Benefits: Engages the entire body, particularly the core and upper body, while increasing circulation and energy.
5. Spine Twist
• How to Do It: Sit up tall with your legs extended straight in front of you and feet flexed. Extend your arms out to the sides at shoulder height.
Inhale deeply, then exhale as you twist your torso to one side, reaching your arm behind you. Return to centre and twist to the other side. Repeat 5 times on each side.
• Benefits: Improves spinal flexibility, helps release tension, and increases energy by stimulating the core muscles.
6. Leg Pull Front
• How to Do It: Start in a plank position. Lift one leg off the ground, keeping it straight and engaging your core. Hold for a few seconds, then lower the leg and switch sides. Repeat 5-8 times on each leg.
• Benefits: Strengthens the core, glutes, and upper body while increasing energy and focus.
7. Swimming
• How to Do It: Lie on your stomach with arms extended overhead and legs straight. Lift your arms, chest, and legs off the mat and alternate lifting opposite arms and legs in a fluttering motion. Continue for 20-30 seconds, keeping your core engaged.
• Benefits: Strengthens the back muscles, improves posture, and gets the blood pumping, leaving you feeling more energized.
Energise and Optimise
This 7-move routine is designed not just to start your week right, but to transform it.
Each exercise builds on the last, creating a cascade of benefits that amplify your energy, focus, and productivity.
Ready to redefine your limits? Roll out your mat and let Annabel Luke guide you into a week of endless potential.