Andy Devaney
This Pilates workout is the sort of seasonal rescue plan your body quietly begs for after too much sitting, too much schlepping, and just enough “I’ll start in January” thinking. Created by Rebecca Dadoun, Founder of Pilates Prescription, it’s a gentle, at-home flow designed to ease stiffness, boost circulation, and put a little calm back where December tends to steal it.
Dadoun didn’t arrive at Pilates through some glossy wellness fantasy, either, after more than a year of training, she began teaching in studios, before opening her own boutique practice with a simple aim: to create a Pilates space that welcomes all bodies and abilities. Her qualifications extend through the Body Control Method of Pilates, further enriched with specialist training and certifications in pre and postnatal Pilates, and she’s also a qualified BACK 4 GOOD® practitioner for addressing lower back pain—meaning this is a teacher who takes the “feel better in your actual body” bit seriously.
Telling it like it is: the festive period can be a physical ambush. One minute you’re “just popping out” to do errands, the next you’ve been hunched over a kitchen counter, wedged into a car seat, or hauling bags like you’re training for a luggage-based decathlon.
The good news? A steady Pilates workout—done slowly, with purpose—can bring you back to centre without battering your joints or your willpower.
This routine leans on what Pilates has always done well: lengthen, strengthen, and teach the body to move like it remembers how.
The gentle Christmas flow (7 moves)
1) Roll Down to Standing
This move gently stretches the spine and hamstrings, helping to release stiffness and tension that builds up from holiday cooking, decorating, or long periods of sitting at festive gatherings.
How: Stand tall, nod the chin and slowly roll down toward the floor. Pause, then roll up.
Reps: 5 slow reps
Tip: Keep knees soft and engage the abs on the way back up.
2) Standing Arm Openers
This exercise helps open the chest and shoulders to counteract the stiffness from sitting for long periods of time.
How: Open arms wide on the inhale, cross them over your chest on the exhale. Alternate which arm is on top.
Reps: 10 reps
Tip: Add a gentle twist at the waist for extra release.
3) Glute Bridge (on the floor)
Strengthening the glutes helps support the lower back and pelvis after long periods of sitting or walking.
How: Lie on your back with knees bent, feet flat. Exhale to lift hips, inhale to lower.
Reps: 12–15 reps
Tip: Press evenly through both feet and keep ribs soft.
4) Tabletop Leg Taps
This movement activates your deep core muscles and promotes pelvic stability, helping to reconnect with your centre after festive feasts and long days of festive activities.
How: Lie on your back with legs in tabletop. Tap one foot to the floor, then return. Alternate.
Reps: 10 per side
Tip: Keep the movement small and controlled and avoid letting the back arch.
5) Plank to Pike (with towel optional)
This dynamic move builds strength through the shoulders, core and legs while increasing circulation and energy.
How: From a plank, lift hips into a pike (V shape), then return to plank.
Reps: 8–10 slow reps
Tip: Keep legs straight and core engaged throughout the movement.
6) Side Lying Leg Circles
This exercise strengthens the outer hips and improves muscular balance, which supports alignment when walking or carrying luggage.
How: Lie on one side, top leg extended. Draw small circles forward and back.
Reps: 10 small circles in each direction, each side
Tip: Keep hips stacked and movement smooth and controlled.
7) Seated Spine Twist
Twisting helps release tension in the spine and restore healthy rotation after sitting or sleeping in awkward positions.
How: Sit tall, reach arms out to sides, and twist gently to one side. Return to the centre and repeat.
Reps: 6 each side
Tip: Sit on a folded towel or cushion if your hips feel tight.
