Contrary to what you might have heard, you don’t have to lift heavy weights at a gym or take hour-long workout classes to build strength. Home workouts and practices like Pilates can be just as effective, particularly if you’re a beginner.
Pilates instructor Lilly Sabris recently shared this full-body workout which includes eight bodyweight moves, all of which can be completed on a mat.
Designed to be ticked off in the morning, Sabri says this eight-minute session will work your full body, boost your energy and target your core muscles too.
How to do the eight-minute Pilates routine
Eight moves are included, each of which you perform for a minute. If you’re a beginner, rest between exercises as needed.
It’s also important to move slowly and with control. This will provide more of a challenge to your muscles, making the workout more effective.
Benefits of morning exercise
Completing this short workout can help you reap the many benefits of Pilates, from improving posture and mobility to boosting balance and coordination.
Fitting exercise in first thing also offers several advantages. Exercise boosts cognitive function, so doing it to kickstart your morning could help you blast through your work pile. The surge of dopamine and serotonin from exercising should help you feel good when you sit down at your desk, too.
Some research suggests that morning exercise can help with sleep. A 2014 study in Vascular Health and Risk Management found that early aerobic exercise could improve sleep quality; however, more research is needed to confirm this. Play around with your workout timings to see what works for you.
Shop Pilates mats
If you need something soft and supportive for your home workouts, check out the mats below. These cushioned mats are especially thick and ideal for performing sequences like the one above.
This colorful option is only $21.98.
A basic mat that costs less than $10.
There's a $22 discount on this option from Amazon.
-
If you’ve been sitting all day, try these three easy hip-strengthening movesWorkout Loosen up your lower body, build hip strength and improve your posture with these exercises
-
A strength and conditioning coach says these are the two hip stretches we should all do every dayFlexibility Tight hips? Try these two daily stretches
