Pilates is a workout that focuses on strengthening and toning core. Sedentary and seated office jobs lead to weak core and back. Pilates can be very beneficial.
It does not need much space or equipment. Like yoga, it can even be done on a mat.
Oblique Twist
Sitting on the front of a swivel chair, place your hands palms down on your desk. Ideally, your knees should squeeze together tightly and your feet should be lifted 1 inch off the floor. Without moving your chest from its lifted and straightforward position, begin twisting the chair from side-to-side, simultaneously stretching and toning your oblique muscles. Imagine you are wearing a heavy armour suit and helmet and are unable to move your upper extremities as you perform the twist from your lower body. Do 10 to 20 rotations.
Sitting on the front of a swivel chair, place your hands palms down on your desk. Ideally, your knees should squeeze together tightly and your feet should be lifted 1 inch off the floor. Without moving your chest from its lifted and straightforward position, begin twisting the chair from side-to-side, simultaneously stretching and toning your oblique muscles. Imagine you are wearing a heavy armour suit and helmet and are unable to move your upper extremities as you perform the twist from your lower body. Do 10 to 20 rotations.
Spine Twist
Sit up very tall with your arms stretched out to either side of the room and press the crown of your head up to the ceiling (top). Squeeze your knees together tightly and plant your feet firmly on the floor. Inhale and press your navel up and into your spine as if you were being cinched at the waist. Exhale and twist your torso to the right staying perched on top of your hips and squeezing your buttocks and legs together tightly (bottom). Imagine you are a twisting vine growing taller from your roots. Increase the stretch by lifting up in the chest as you increase the exhalation. Inhale deeply as you return to your starting position. Keep your shoulders pressing down and your arms outstretched. Repeat the movement to the left and try to imagine you are wringing the air out of your body as you would in the water from a wet towel. Do 3 sets.
Sit up very tall with your arms stretched out to either side of the room and press the crown of your head up to the ceiling (top). Squeeze your knees together tightly and plant your feet firmly on the floor. Inhale and press your navel up and into your spine as if you were being cinched at the waist. Exhale and twist your torso to the right staying perched on top of your hips and squeezing your buttocks and legs together tightly (bottom). Imagine you are a twisting vine growing taller from your roots. Increase the stretch by lifting up in the chest as you increase the exhalation. Inhale deeply as you return to your starting position. Keep your shoulders pressing down and your arms outstretched. Repeat the movement to the left and try to imagine you are wringing the air out of your body as you would in the water from a wet towel. Do 3 sets.
Shaving the Head
Remain seated on the front edge of your chair with your torso pitched on a very slight angle forward. Your feet are planted firmly on the floor and your knees are squeezing tightly together. Hold your hands in a triangle behind your head (top). Do not lift your shoulders as you perform these movements. Inhale and press your hands upward on a slight diagonal forward. Imagine you are rolling a large boulder up a steep mountain with your hands. Exhale and slowly bring your hands back behind your head, imagining the weight of the boulder hovering over your head as you do (bottom). Use your core to control your movements. Repeat this sequence 5 times.
Remain seated on the front edge of your chair with your torso pitched on a very slight angle forward. Your feet are planted firmly on the floor and your knees are squeezing tightly together. Hold your hands in a triangle behind your head (top). Do not lift your shoulders as you perform these movements. Inhale and press your hands upward on a slight diagonal forward. Imagine you are rolling a large boulder up a steep mountain with your hands. Exhale and slowly bring your hands back behind your head, imagining the weight of the boulder hovering over your head as you do (bottom). Use your core to control your movements. Repeat this sequence 5 times.
Arm Circles
Remain seated on the front edge of your chair with your torso pitched on a very slight angle forward. Your feet are planted firmly on the floor and your knees are squeezing tightly together. Begin making small, controlled circles with your arms as you raise them in front of you. Make sure you are circling your entire arm from your shoulders not from your wrist or forearm. Imagine you are holding a heavy bucket in each hand. Continue circling until your arms are above your shoulders and then reverse the circles as you lower them back to your side. Make sure that your shoulders are pressing down and away from your ears as you perform the lifting and lowering motions. Do 3 to 5 sets of lifting and lowering your circling arms.
Remain seated on the front edge of your chair with your torso pitched on a very slight angle forward. Your feet are planted firmly on the floor and your knees are squeezing tightly together. Begin making small, controlled circles with your arms as you raise them in front of you. Make sure you are circling your entire arm from your shoulders not from your wrist or forearm. Imagine you are holding a heavy bucket in each hand. Continue circling until your arms are above your shoulders and then reverse the circles as you lower them back to your side. Make sure that your shoulders are pressing down and away from your ears as you perform the lifting and lowering motions. Do 3 to 5 sets of lifting and lowering your circling arms.
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