Outdoor inspiration.
As we bask in the final days of summer, it seems fitting to look to the great outdoors for inspiration to move.
Here are some quick ideas for how to take your Pilates session outside:
Side Bend Stretch with a Tree.
Stand side-on to a tree, with your right arm reaching out to touch the tree trunk.
Cross your left foot behind your right foot, as you reach your left arm up and over towards the tree.
With both hands touching the tree, press your pelvis away from the tree to stretch the left side of your body.
Hold the stretch for 10-12 breaths, using each breath to open a little deeper into the stretch.
Repeat on the other side.
Standing Footwork at the Beach.
Stand with your feet shoulder-distance apart, toes and knees pointing out to the side (not in parallel).
Press your feet into the sand as you reach through the crown of your head to grow taller.
Keep this sense of length through the spine and reach through the head, as you begin to lift the heels, maintaining weight equally through all five toes.
(Only raise the heels as high as you can without rolling to the inside or outside of the foot.)
Keep the heels lifted, as you slowly bend through the hips and knees to lower your body into a squat.
Press through the balls of your feet (heels are still lifted!) to straighten your legs and return to upright.
Lower your heels, and repeat.
Teaser on a Swing Set.
Sit onto the edge of a swing, so that there is some swing platform behind you, and make sure to hold onto the swing supports.
With your feet on the ground still, roll your pelvis and spine back to come rest onto the swing platform.
Maintain this position as you draw one, and then both knees to your chest.
Using your arms to support you, slowly extend your legs in front of you as you roll your spine further back in space.
Draw the knees into your chest as you lift your spine back up in space.
Continue to alternate between extending and curling your body in space.
Rolling Like A Ball in the Pool.
Begin floating on your back in a pool.
Pull your knees into your chest and tuck your chin in so that you make a ball shape.
Press your knees into your arms to create space between your thighs and torso, rounding the “ball”.
Keep pressing your knees into your hands and reaching the crown of your head forward to roll forward in the water.
(Make sure to hold your breath!)
Release the press of your knees to come onto your back again.
Repeat.
Push Ups in the Park.
Come onto your hands and knees on the soft grass.
Press your hands into the grass to widen your shoulder blades and lift your chest away from the ground.
Extend one leg back behind you, tucking your toes under to support a plank position, and repeat on the other side.
Holding strong through the plank, keep pressing the ground away as you bend your elbows and lower your body.
(Make sure you stay wide through your shoulder blades and keep your chest lifted away from the ground, even as you lower!)
Press into your hands to engage your shoulders and straighten your arms.
Repeat.
If you want some more Pilates exercise ideas, for outdoors or indoors, make sure you join us for a class soon!
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