This express Pilates routine only takes 12 minutes but it will wake up your entire body

Start the day feeling energized with this expert instructor's quick session

A woman in a vest and shorts performs a glute bridge in a bedroom. Her back is towards the floor, but the only points of contact she has with the ground are her shoulders, elongated arms and tip toes; the rest of her body is in a straight line, elevated off the floor. She is smiling at the ceiling and behind her we see a floor bed with white linen.
(Image credit: Getty Images)
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Lucy Miller
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in Features

If you love the idea of morning exercise but feel overwhelmed at the thought of working up a sweat before breakfast, then we have good news. Morning exercise doesn't have to be arduous. You can squeeze some energizing movement into your day in just 12 minutes.

"I’ve designed this morning Pilates routine to help you walk into a new day feeling strong, balanced, and uplifted," says Lottie Anderson Founder of Bondi Rise.

"Each move will wake the body from head to toe, helping to create energy throughout, so you’ll be ready to tackle your day with positivity and a sense of well-being."

How to do the workout

To do the workout flow through this Pilates sequence twice.

Remember to take it slow and enjoy the movement, taking one breath at a time and staying mindful as you move.

Bridge

Lottie Anderson, Founder of Bondi Rise, performs a glute bridge Pilates move. She wears leggings and a matching sports bra. She is on a oval-shaped mat, in front of a decorative fireplace, performing the move. Her shoulders and feet are the only point of contact with the mat. The rest of her body is elevated in a straight line. Her arms are pointing towards the ceiling.

(Image credit: Lottie Anderson founder of Bondi Rise)

Duration: 90 seconds

Benefits: This move will target your glutes, hamstrings and core as well as wake up the spine.

How to do it:

  • Lie on your back with your knees bent, feet flat on the floor.
  • Lift your hips, peeling your back up slowly. Squeeze the glutes as you rise.

Bridge heel rises

Lottie Anderson, Founder of Bondi Rise, performs a heel rise bridge Pilates move. She wears leggings and a matching sports bra. She is on a oval-shaped mat, in front of a decorative fireplace, performing the move. Her shoulders and toes are the only point of contact with the mat. The rest of her body is elevated in a straight line. Her arms are pointing towards the ceiling.

(Image credit: Lottie Anderson founder of Bondi Rise)

Time: 60 seconds

Benefits: This quick move is like a mini-espresso for your calves and glutes, helping the muscles switch on and perk up.

How to do it:

  • From the above glute bridge position, gently rise onto your toes.
  • Return to the flat-footed position, then rise onto your toes again. Repeat the movement for the full 60 seconds.

Triceps press

Lottie Anderson performs a triceps press. She wears matching leggings and sports bra and exercises on a Pilates mat in a home setting, in front of a fireplace and potted plant. She is kneeling, with her torso leaning forward at a 45 degree angle. Her arms are straight and held behind her.

(Image credit: Lottie Anderson founder of Bondi Rise)

Time: 60 seconds

Benefits: This is a great exercise for your triceps, shoulders, core and upper back.

How to do it:

  • Kneel on the floor and hinge forward at your hips, so your torso is at a 45° angle.
  • Engage your core, straighten your arms and press them behind you. Don't let your shoulders round backward or your body lift.
  • Bring you arms forward again, in line with your thighs.
  • Repeat this movement slowly and with control.

Goal post arms

Lottie Anderson performs goal post arms Pilates move at home on a rounded workout mat. SHe is in a living room with a fireplace behind her and a potted plant nearby. She is kneeling, with her arms out to the side, elbows bent at 90-degree angles, hands pointing upwards.

(Image credit: Lottie Anderson founder of Bondi Rise)

Time: 90 seconds

Benefits: This upper body move will work your shoulders and upper back. It will also improve your posture, helping you find your natural alignment.

  • Stay kneeling but bring your torso up straight.
  • Take your arms out to the side, bend them at the elbows into a 90° angle and point your fingers towards the ceiling, so they're in a cactus shape.
  • Squeeze your shoulder blades, opening through the chest, and slowly bring your forearms together in front of your body.
  • Move the arms out wide again then repeat the movement.

Wide V press

Lottie Anderson performs a wide v press. She is wearing a matching sports bra and leggings set and exercising on a round Pilates mat in a home setting. Behind her we see a fireplace and plant. She is kneeling, with her torso erect and her arms out to her sides, elbows bent.

(Image credit: Lottie Anderson founder of Bondi Rise)

Time: 60 seconds

Benefits: Open up the shoulders and arms with this easy movement.

  • Kneeling once more, keep your arms out to your sides and elbows bent, but this time bring the elbows down in line with the rib cage. There should be a little space between your elbows and torso.
  • Press your elbows up and out, before bringing them back to their original position. Repeat for the full 60 seconds.
Lucy Miller
Lucy Miller

Lucy Miller is a Journalist, Level 3 Personal Trainer, Nutritional Advisor and Children’s Fitness Specialist. She holds fitness qualifications from NASM Training and Premier Training International and has been a fitness journalist and model for over 20 years.

Since going freelance in 2014, Lucy left Men’s Fitness Magazine to write for an abundance of top consumer titles such as Women’s Health, Women’s Fitness, Glamour, Top Sante, The Guardian and Runners World. She’s also extremely passionate when it comes to educating others about health and physical activity and loves inspiring and working with children and adults to help make fitness fun, sustainable and accessible. 

In her spare time, Lucy is ever the sportswoman. Once a national gymnast, having won three national titles, she has also run a handful of marathons around the world and loves to test her physical and metal side with regular running and gym sessions, not to mention ballet, bootcamp, boxing and TRX. 

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