Pilates Full Body Workout | Trainer of the Month Club | Well+Good
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Pilates Full Body Workout | Trainer of the Month Club | Well+Good

– Hi guys, I’m Kimmy Kellum. I’m the founder of East River Pilates and welcome to Trainer of the Month Club. Today I’m going to be showing you a full body Pilates workout
preformed on all fours. What I love about this series is that it is deceivingly difficult. It looks really simple but it’s really hard if it’s done well. And also, for my back pain
people out there, like myself, this is a great series for you. If you have lower back
pain give this a try and let me know how you go. We’re going to get started on all fours, so meet me down on the mat. We’ll take all fours position with the hands right
underneath the shoulders. So first and foremost get
your alignment in check. We wanna honor the natural
S bend of your spine, so we’re trying to avoid over-tucking or overextending the low back. So find a place that’s really in between a posterior and anterior tilt, where you have a little inward curve here. The hips are right on top of the knees and you are starting in a sunken position. This feels really good, but that’s not where we’re gonna stop. We’re gonna continue to
press away from the floor to set those shoulder blades in alignment. So working on mobilizing the scapula. Inhaling to lower and
exhaling to press away. So your weight is really in your hands and you are trying to essentially squeeze a pencil between
your shoulder blades and then lift and let
that pencil roll off. We’ll take two more here. It’s also just a great
way of showing your body how much mobility you have, and then how much stability we want to find when we continue with this series. So now keep your shoulders
as wide as possible. We’re gonna tuck the toes
under and commence knee hovers. So to begin, take a deep belly breath and let your abdominals soften. So unengage them. As you exhale, hug your abdominals. So think of drawing that belly button up towards your back,
like you’re putting on a back brace or a corset,
tightening around that waist. And then when you have no air left start to hover those knees, and then inhale to softly
tap them back to the mat. So we exhale to lift. We’re drawing the abdominals in and up. We’re not changing the
alignment of our spine, that stays totally still. Inhaling to lower. So keep going with this. We want to keep a soft
bend in those elbows. If you’re finding that this is a little sensitive for the wrists, I encourage you to try fisting your hands, or alternatively you can also do down on your elbows with
the palms facing up. We’ll take three more here. Two, and now lower. Last one, lift and hold it here taking a little pulse up and down. For ten, nine, eight, seven. Again, nothing is moving
except your knees. Four, three, check that
you’re still smiling just a little, it does help. Lower your knees to the mat. Now, if you like that challenge and you want to stay up
with the knees off the mat, hold them there and then we start to float one leg up behind us at a time. So taking a little single leg march. Now you can also do this on your knees, which I highly recommend
if you’re newer to Pilates, or if you are battling back pain. Also, my prenatal mommas, this
is a great series for you. I wouldn’t recommend lifting the knees if you are currently pregnant. So, we are simply floating one leg up. Nothing else changes, the knees are as low to the floor as possible. We’ll do one more either side,
getting you nice and toasty. And then float those knees
back down with control. Gorgeous. So we now introduce bowed dog. You’re gonna untuck the toes. Again just take a moment
to reset those shoulders, as broad as possible, and again we’re only moving one body part, so we’re going to be
working with the arms first. Make yourself comfortable,
take a deep breath. As you exhale hug your abdominals. Extend one arm forward, inhale
slowly, float with control. This is where I was talking about it being deceivingly difficult. This exercise, if you’re
doing it correctly, is really challenging. Your chest is supporting your body. Your obliques are starting to kick in to allow your body to stay still. We’re trying to avoid mobilizing
the spine from side to side keeping everything really frozen. Great. Take it into the legs. So we slide one leg back at a time. This is a little bit more
challenging than the arms. We’re simply doing one leg
at a time, nice and easy. Now the key thing I want
you to focus on here is dissociating your
leg from your hip joint. So what does that mean exactly? We don’t want to extend lower back here, so that’s where our abs
are on a little siesta, just having a little party. We want to keep them
engaged in this series. We wanna really try
and separate or isolate the leg from your pelvis. So you wanna really keep
the pelvis totally still. It might help you to have
a mirror accessible to you, or maybe even a friend who
can check out your technique, encourage you on as you do this series. Okay, so we’ll do one more to the left, and then we’ll start to incorporate alternating arm and leg. So as obvious as it sounds, we’re gonna simply extend one
arm and one leg at a time. The supporting elbow
does not hyper extend. You keep it a little bit bent. That means your biceps,
your triceps, your deltoids are all fired up as well. If you hyper extend those joints you’ll find that it’s a lot easier, but not in a great way,
in a more dangerous way, and you’re asking for
a nasty elbow injury. So we’ll do one more either side here. We’re exhaling to reach,
we’re inhaling to lower. Pelvis stays neutral,
everything else stays gorgeously set in place. So now meet me up with
your right arm forward, your left leg back,
that elbow subtly bent, all five fingers pressing
down into the mat. And then we take a diagonal reach. So this is where you start to fire up a little bit more through the obliques and your gluteus medius. Exhale to open, inhale
bring it back to center. Exhale open, inhale center. Exhale open, inhale center. You can do this down on your
elbows, it is a little harder. If you are doing down on the elbows, I recommend having both elbows down and just the leg moving, okay? So finishing up with one more here. Open, if you want you can hold it there. There’s a lot you can play with, but today we’re gonna continue
straight onto the other side. Again, check your alignment. These guys like to get really lazy, so keep them active, push
down through those hands, extend opposite arm and leg and we again prepare by exhaling to open, inhale to bring it back to center. Exhale open, inhale center. I’m starting to get a
little bit shaky here as my balance on one side is not as controllable as the other. You might notice that is also something that happens with you. Just embrace it and use it as a benchmark to improve the next
time you do this series. We’ll do three more. Inhale center. Every time you breath out,
think of fogging up a mirror. That is a natural way of tiding
a transverse of dominance. Gorgeous.
And then come on down, take a child’s pose
just to rest those hips and open up through the chest. And we continue with a glute variation of what we’ve just done. Today I’m going to demonstrate
this down on my forearms. You can clasp your hands together, but I want to challenge you today. Try with the palms facing up, and the forearms as wide as your chest. So parallel to another, like train tracks. We’re going to start with donkey kicks. We bend the right knee and try to kick the heel with our butt. And then– well vice versa. Kick your butt with your heel. On your exhale you’re
gonna lift that leg up as high as you can, inhale
to lower with control. Exhale to lift, inhale to lower. Now again your dissociating
your leg from your hip, so try not to make this
about your back extending. We’re just extending the hip. We’re just gonna do one more, I’m gonna show you five of each. We then cross and lift. We cross, exhale, lift three more. Inhale, exhale. Inhale. Do you guys feel your
obliques starting to fire up? Last one, gorgeous, and then
take it to the other side. So staying lifted, again
reset those shoulders. Bend the left knee, kick
your heel to your butt. We exhale lift, inhale lower. Exhale lift, back of the
neck stays really long. Three more. If you are not feeling
it in your obliques yet, I encourage you to take your weight a little more over to the left. And then we take it into that cross. So, knee goes with opposite knee, then you lift up and find parallel. So knee to opposite knee,
and then find parallel. Keep pushing down through those forearms. You’ve got three more here. And two. Last one. Gorgeous. And then come on down
and take a child’s pose. So there you have it, my all fours full body Pilates workout. Now, I recommend that
you try this everyday and notice how each time you do it your endurance is better,
you feel stronger, you feel more connected to your body. And as you notice the
details of the technique, you’ll find that it actually gets harder before it gets easier. We’ll see you again for another Trainer of the Month
Club series next week. If you guys are looking for more Trainer of the Month Club
workouts, subscribe today.

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