Pilates was invented in the late 1920s by Joseph Pilates, a German who was captured during World War I while traveling as a circus performer through England, and was initially adopted by dancers as a way to train their body in a way that mimics their sport. These days, Pilates has been embraced by everyone from celebrities to high-level athletes, and though it’s often associated with pricey class passes, everyone can truly reap the rewards of this modality—without ever entering a studio.
Equipment Needed:
Dumbbells, mat
How to Do It:
Do these Pilates-inspired exercises in the order laid out, two to three times each week. Three sets of each exercise with rest should take around 25 minutes, but if you have a bit more time on your hands, add a fourth set to really exhaust your abs.
Standing Snow Angel
Time: 40 seconds, Rest: 10 seconds
Stand with your feet wider than shoulder-width, holding a weight in each hand in front of your thighs, palms facing forward. Open your arms out and up in a circle until they are overhead. Fluidly reverse, and repeat.
Tip: Try doing your first round without weights as a warm-up for your upper body.
Side Lunge with Hammer Curl and Knee Lift
Time: 40 seconds (each side), Rest: 10 seconds
Begin standing with your feet together, holding a dumbbell in your right hand. Take a big step to the left, bending your left knee and reaching the weight toward your left foot. As you return to the start, lift your left knee in front of you as you curl the weight. Immediately step your left foot wide again, and continue.
Wide Squat with Lateral Raise and Heel Lift
Time: 60 seconds, Rest: 20 seconds
Stand with your feet wide, toes pointing out, and a dumbbell in each hand. Lower into a squat and hold this position as you raise your left heel and lift your left arm out to the side until it is at shoulder height or higher. Lower your heel and arm and continue, alternating sides.
Standing Crunch with Overhead Press
Time: 60 seconds, Rest: 20 seconds
Stand with your feet shoulder-width apart, holding a weight in each hand with your arms bent to 90 degrees and elbows in front of you as shown. Lift one knee in front of your body. As you plant it, extend your arms to bring the weights overhead. Lower your arms and continue, alternating knees.
Tip: To up the intensity, keep one knee lifted for the entirety of your set.
Pilates Roll-Up
Time: 60 seconds, Rest: 20 seconds
Lie on your back on a mat with your arms extended beside your ears. Raise your arms toward the ceiling, then use your abdominals to lift your upper body from the floor, vertebrae by vertebrae, until you are upright. Reach your arms toward your feet, pulling through your spine. Pause, then slowly reverse to return to the start.
hundreds
Time: 100 seconds, Rest: 20 seconds
From a face-up position on a mat, raise your legs approximately 45 degrees to the ground. At the same time, lift your back from the mat and extend your arms alongside your body. Pulse your hands up and down, only moving an inch or so, counting your reps until you reach 100.
Tip: Beginners can break this up into four sets of 25, instead of tackling them all at once—just keep your rest periods short!
bird dog
Time: 30 seconds (each side), Rest: 10 seconds
Get on your hands and knees on a mat. Raise one arm and the opposite leg until they are both parallel to the ground. Hold this position for your set, breathing steadily throughout. When complete, switch sides and repeat.
Tip: Try to keep your hips and shoulders square with the ground—engaging your core can help.
Demonstrated by Nancy Carter
Photos by Paul Buceta
