Relax and unwind with our at home pilates class

Whether you’ve got some free time in the morning or evening, be sure to use it wisely and look after your mind and body during these stressful times.

We caught up with pilates instructor Andi Vard to learn all the best moves to complete a pilates class in the comfort of our own homes. Follow along below!

CAT/COW

Start position:
Start in 4 point position, align wrists beneath shoulders and knees beneath hips.

Cat

INHALE to prepare. EXHALE tilt your pelvis forward, tucking your tailbone. Let this action sequence up your spine.
Draw your navel toward your spine.
Drop your head.
Take your gaze to your navel. Inhale.

Cow

EXHALE tilt your pelvis back so that your tailbone sticks up.
Let this movement sequence up your spine so that your neck is the last thing to move.
Your belly drops down and shoulders glide together.
Take your gaze gently up toward the ceiling without straining your neck. Repeat 3–5 times.

PRESS UP

Start position:
Place hands beneath shoulders, extend your neck, draw shoulders away from your ears and keep your chest open.

Bring your knees behind your hip line and avoid crossing your ankles. To modify this movement, bring the knees under your hips and relax feet to the mat.
INHALE draw your elbows towards your trunk and bend them to lower the chest in line with thumbs. Keep abdominals strong and avoid arching your lower back. Go as low as is comfortable.
EXHALE press your body back to start position. Repeat 8-12 times.

REVERSE LUNGE

Start position:
Stand at the top of your mat with feet in parallel.

INHALE Step one leg behind into lunge position. Bend both knees and raise arms to shoulder height. Avoid front knee travelling over toes. Knee and heal should align.
EXHALE push o your back foot to return to standing and lower your arms.
REPEAT alternating legs for 10 – 12 repetitions.

SWIMMING

Start position:
4 point kneeling. Wrists beneath shoulders, knees beneath hips. Find neutral spine, avoid arching your lower back. Keep the head, neck, shoulders and pelvis stable.

INHALE to prepare.
EXHALE raise one arm in line with the shoulder and the opposite leg in line with the hip. Stability is key, avoid lifting limbs too high or taking the spine out of neutral. Draw ribs towards back.
INHALE to hold.
EXHALE return hand and knee to mat. Keep the neck extended and gaze on the mat.
Alternate sides and repeat 8 – 10 times each side.

SINGLE STRETCH

Start position:
Lie supine (on your back) with knees bent, feet beneath knees, in line with hips.

INHALE nod chin towards chest.
EXHALE glide head and shoulders o the mat, drawing bottom rib towards hips.
Lift both legs to tabletop and ensure pelvis remains stable.
Draw one knee towards chest and extend the opposite leg out at an angle. If you feel discomfort in your lower back, reach the leg higher or use just one leg at a time.
Alternate the legs for 10–12 reps.

PRONE PRESS

Start position:
Lie prone (on your stomach). If uncomfortable for your lower back place a pillow under your abdominal area. Place forehead on the mat and bend the elbows with forearms resting on the floor either side of your trunk. Keep shoulders open and wide.

INHALE
EXHALE press hands into the floor to leverage your trunk upwards. How high you go is determined by how your body feels – keep the movement pain free. Support much of your body weight in your arms and the front of your legs.
INHALE to hold the pose.
EXHALE to slowly lower yourself down to the start position. Repeat 4-6 times.

PLANK WITH PROGRESSION

Start position:
Start with hands placed beneath shoulders and knees behind hip line. Tilt pelvis towards navel until you find neutral spine. Keep shoulders open and lengthen the neck. Hold with body weight concentrated through the arms and abdominals (Avoid over stimulating the lower back). Stabilise shoulders and engage abdominals.

To progress this exercise, straighten one or both legs. Press out through the heels of your feet, release shoulders away from ears, engage muscles in the upper back and focus on stability and neutral spine.
Hold for between 20 and 60 seconds. Breath naturally.

SIDE PLANK WITH PROGRESSION

Start position:
Align yourself with the line of your mat. Bend your bottom knee, keep the upper leg straight. Ensure lower body is aligned with hips and shoulder. Press hand and lower knee into the mat and lift your trunk. Stabilise your supporting shoulder and breath naturally.

To progress the exercise, straighten both legs, either stack your ankles or keep the top leg in front of the lower leg.
INHALE to prepare.
EXHALE to lift your trunk, focus body weight into arm and legs.
HOLD for 20 to 45 seconds, breath naturally.

100

Start position:
Lie supine (on your back) with knees bent, feet beneath knees and in line with hips.

INHALE nod chin towards chest.
EXHALE reach fingertips towards heels and glide head and shoulders o the mat. Keep shoulders open and arms inline with ribcage. Lift one leg at a time to tabletop (knees inline with hips, toes inline with knees).
INHALE for 5 counts pumping arms downwards. EXHALE extend both legs at an angle, pumping arms downwards for 5 counts.
Repeat x 10
To modify, maintain one foot on the mat and work with one leg x 5 and alternate and/or keep the upper body resting to the mat.

SHOULDER BRIDGE

Start position:
Lie supine (on your back) with knees bent, feet beneath knees and in line with hips

Relax head, neck and shoulders on the mat.
INHALE to prepare.
EXHALE press feet into the mat to lift hips and torso towards the ceiling. Engage glutes and abdominals. Avoid lifting onto your neck and arching into lower back. Extend the spine and lengthen across the thighs.
INHALE return hips to the mat. REPEAT x 12.

It is recommended that you the reader consult with your physician before beginning any exercise programme. You should be in good physical condition and be able to perform the exercises documented in this article without pain or discomfort. If any issues arise whilst performing the exercises shown, please consult your health care provider.

Be sure to follow Andi at @avfitness_n_nutrition, or email her at andreavard@yahoo.ie for more!