“If you’re like me and someone who wakes up slowly and needs time to lay down a bit, this is perfect,” he says in this month’s Relaxing Morning Pilates Workout, which is part of this week’s workout. Mmm + good Trainer of the Month Club. “It should feel like you’re still in bed doing some nice morning stretches.”
You can tone and tone your muscles during a 24-minute workout. without We are putting more effort into it. However, if you want to make your workout more challenging when your body wakes up, you have the option to do exactly that throughout your workout. “No matter what happens, you’ll eventually be ready for the day,” he says.
Benefits of Morning Pilates
Starting your day lying down isn't the only benefit of morning Pilates. Exercising first thing in the morning increases blood flow to your brain and body, which not only helps you wake up, but also gives you the energy you need to start your day.
The effects of morning exercise continue into the afternoon and night. Small study published in 2019 British Journal of Sports Medicine Exercising in the morning will improve your alertness and decision-making throughout the day, allowing you to be at your best at work. Additionally, exercising early helps regulate your body's internal clock, promoting a healthier sleep-wake cycle, which can help you sleep better at night.
What's especially great about morning Pilates is that the gentle breathing and slow, controlled movements throughout the exercise activate the parasympathetic nervous system. This allows you to start your day in a calmer headspace. More intense workouts like HIIT or cycling may not.
Do you prefer lying down while you exercise? This morning Pilates flow will slowly and gently wake your body and allow you to take on the day.
https://www.youtube.com/watch?v=HwedIHKKemY
What to Expect During Your Pilates Workout This Morning
By the end of Spencer's workout, you'll have targeted every muscle in your body without even fully realizing it.
Raise your hips
The workout begins with booty completing a round of hip raises (aka Pilates bridges). This exercise includes additional features such as pulsing when you're in the mood (or, let's be honest, awake enough). It's more challenging. If your body still needs time to wake up, don't overdo it. In fact, in this case, Spencer recommends easing off more slowly. “Adjust your range. Maybe you don’t get as high on the leg as I go,” he says.
- Lie on your back with your knees bent and your arms at your sides.
- Slowly tuck your pelvis and move your buttocks toward the ceiling to form bridges.
- Melt your spine back into the mat.
- Repeat 4 more times.
Looking for an extra challenge? Add hip pulses to the top of the bridge.
Forward curl with twist
Next is the abdomen. One aspect of morning Pilates that Spencer likes is the core exercises. “I like to do abdominal exercises in the morning. I can’t wait to get off to a really good start,” says Spencer. “A lot of times, you’ll feel it, and you’ll feel, ‘Oh my God, I’m going to breathe so much better after doing this.’”
You'll perform a series of core exercises, including some forward curls with twists that target the incline. If you want to maintain a more disciplined posture, consider maintaining a forward curl without twisting (with your legs bent or raised to a tabletop position).
- Start by lying on your back.
- Place your hands behind your head and lift your shoulder blades off the mat.
- Bring your legs to a tabletop position.
- Bend over, twist to the right, and then lower back down.
- Bend up and twist to the left, then lower yourself back down.
- Repeat 4 more times.
Looking for an extra challenge? As you twist, straighten your opposite leg without resting it on the table.
moving espresso
After getting through the stretches your body craves most in the morning (aka stretching, to be exact), Spencer moves into the final exercise, which she calls “moving espresso.” Basically, if you haven't woken up yet, this is what will happen: “This is where you get ready for the day,” he says.
- Start in a high plank position, placing your hands just below your shoulders and keeping your body in a straight line from head to toe.
- Tilt your hips back like in child’s pose. This time your knees should rise above the floor.
- Push forward as you return to the plank.
- Repeat 10 times. Once you get used to the movement, increase your speed slightly.
With that, I’ve officially crossed daily exercise off my list. With an uplifting flow of Pilates and a “moving espresso” that packs more caffeine than any coffee, you can be sure you'll feel energized for hours to come.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
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Wheeler, Michael J, et al. “Distinct effects of acute exercise and seated exercise on working memory and executive function in older adults: A three-arm randomized crossover trial to evaluate the effects of exercise on cognition with and without seated rest.” British Journal of Sports Medicine, vol. 54, no. April 13, 29, 2019, pp. 776–781, https://doi.org/10.1136/bjsports-2018-100168.