Before I moved to Virginia, Pilates completely ruled my life. I was either teaching or playing around on reformers, cadillacs, chairs, and ladder barrels every day of the week and I loved it. Now that I’m here I’ve barely even touched Pilates equipment. And I kid you not most people in Virginia don’t even know what a reformer is. Insane right?! Because of this, the only real Pilates I’ve had in my life has been on the mat. I used to get really bored with mat Pilates because there aren’t nearly as many exercises or variations you can do with it, but since I haven’t had much of a choice lately I’ve been working on new mat workouts…and if I’m being honest I’ve really enjoyed it. I love being challenged, and in order for me to be the strongest teacher and student possible I need to pay just as much attention to my mat as I did to the apparatuses. Here is one of the flows I’ve been playing around with. Have fun with it and keep in mind the video is sped up x2!

START

Abs

Rollover x10

Double Arm Lift x10

Single Leg Kicks x10 per leg

Teaser + Double Arm Lift x10

Glutes

Bridge x10 + 10 pulses

Single Leg Bridge

Halfway Lift x10

Knee Extensions x10

Leg Lift x10

Repeat on other leg

Abs

Double Leg Stretch x10

Single Leg Stretch x10 per leg

Hamstring Pull x10

Leg Lift & Lower x10

Core

Rolling Like a Ball x5

Quads & Arms

Thigh Stretch + Bicep Curl x10

Thigh Stretch + Shoulder Lift x10

Thigh Stretch + Lateral Raise x10

*if you don’t have weights, skip the arms and just do the thigh stretch. Add a few extra sets of pushups to get your artwork in!

Glutes

4 Point Kneeling

Donkey Kick x15 + 10 pulses

Crossover x15 + 10 pulses

Straight leg kick x15 + 10 pulses

Abs

Bird Dog x5 per side

Knee to Elbow x5

Repeat on other side

Back

Baby Cobra x5

Supermans x10 + Swimming 10 seconds

Dolphin Kicks x10 + 5 second hold

Arms & Abs

Pushups x10

High Plank 30 seconds

Low Plank 30 seconds

Glutes & Abs

Side Lying Glutes

Marching x10

Cycling x10

Cycling reverse direction x10

High Kicks x10

Bottom Leg Lifts x10

Double Leg Lifts x10

Circles x10

Circles reverse direction x10

Upward pulses x10

Side Plank + Thread the Needle x15

Repeat on other side

Abs

The Hundred

Leg Swims x10 for 3 rounds

Leg Criss Cross x10 for 3 rounds

Arm & Leg Pulse x10

 

DONE!

xo, Ashley

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.