20 minute Pilates at home workout!

Want to feel toned and connected with your muscles? This is a little at home workout I like to do when I'm feeling heavy after a meal or after a long road trip or when I have little aches and pains I need to work through. Even if you only have 20 minutes you can get a full body workout that will keep you aware and in-alignment for the rest of your day.

Roll Down (5-8 times) This exercise will stretch your low back and hamstrings along with strengthen your transverse abdominals. Reach up and over your toes, then pull in your belly and roll down to laying on your back.

100's (inhale 5 hands pumping down to the floor, exhale 5 hands pumping down and repeat 10 times, it equals 100 taps!) This exercise is all about the abdominals and heating the body up. My biggest rule is to press your lower back to the mat, you DO NOT want to feel this exercise in your lower back.

Bridge (10-20 times) This exercise is all about the bass! With each bridge try and pinch your glutes (those bum muscles) tighter. This exercise also doubles as a back stretch. The more you articulate you spine up and down the mat the more you increase the flexibility of your spine.

Lawn Chair aka Double Leg Stretch (10-20 times) Again we focus back to our abs, they are the support and stability of our spine. As your legs extend remember the golden rule!!! Back stays flat on the floor. When you bring your legs and arms back in try to deepen the burn in your belly. Ready for a challenge???? Try and hold your legs and arms extended for 3 secs each time you extend them out.

Double Leg Lowers (10 times) Get them while they're hot!!! Keep your abdominals working and lower and lift your legs as straight as you can without your heels separating.

Elbow Plank (30-60 secs) Now these 30-60 seconds might be the slowest seconds you've ever experienced when you are holding a plank, but try to focus on your breathing and remember this is an exercise for your abdominals. Just keep breathing in and out and make your belly tighter each time you exhale.

Swan (10 times) Ok! It's time to stretch your abs out! As you lift your chest think of first lengthening your forehead out before you lift up. This way we open the vertebras in the spine vs. compacting them.

Push-Ups (5-20) A Pilates push-up keeps the elbows close to the body activating the triceps. Lower down to your knees for modification.

Oblique Lift (10-20) Squeeze right into your side, or as we playfully call your "love handles" You can start by just lifting your legs or make it a bit more challenging by lifting your supporting elbow off at the same time. Turn around and repeat.

Advanced Clam (30 squeezing lifts) Hold that leg up as high and straight as you can! Then make sure your supporting glute is engaged, from there lift that leg even higher to tighten and strengthen the glutes. Don't forget to do the other side ;-) 

One more Elbow Plank (30-60 secs) after this set press up onto your hands and walk them towards your feet before rolling up to stand. 

Plie (60 secs) How low can you go? Just have fun holding this pose and keep your knees lined up with your middle toe. You can play around with small bounces and heel lifts, just as long as you stay low! Stand-up proud and strong! You're done!