Ok, everyone seems to be flooding the web with Holiday exercise, weight loss, healthy eating ideas.  So, I decided to join the healthy rush.  These are exercises I do ALL YEAR ROUND…when I need a little push to get the normal trouble zones in shape–Abs & Butt.  I call it my Butts & Gutts routine because my Aunt mentioned a class she took named that and I’ve adopted it as my personal mantra to avoid have multiple butts and gutts. Ladies you know exactly what I mean!

So,  I add these to my normal workouts.  So, even if I do full pilates reformer workout, I SOMETIMES still add these exercises in.

I say all of this because this is not a complete pilates workout!  In fact, if you want a complete workout program that this pilates mini routine fits well with, check out the Action Hero Babe Training System.  That is exactly what I do!

Please consult a doctor if you have any injuries or pain-related conditions.  Remember that you do any exercises from me (or anyone else) at your own risk!

Ok…here are my favorite pilates moves to add on to your current workout routine.

Be sure to do a quick warmup prior to performing these exercises.

PART 1 – GUTTS

Hundreds: Lie on Back. Lie on Back with Knees and Hips Bent at 90 degrees (tabletop – feet off the ground, calves parallel to the ground)  Arms at sides, parallel to the ground – reaching past thighs. Inhale to Prepare. Exhale and Lift Head & Shoulders, reaching the arms past thighs and start pumping them as you inhale for 5 and exhale for 5. Draw in your abdominal muscles a little more on each breath. Extend legs up or out to a diagonal if you can.  Beginners and People with Back Problems keep legs in table top. Everyone keep abs hollowed and pressed toward the spine.

Single Leg Stretch: Lie on Back. Bring Knees and Hips to tabletop. Lift Head and Shoulders. Place one hand on the inside of one knee, the other on the outside ankle of the same leg. Exhale and extend the other leg out. Exhale as you alternate bending/straightening legs – also switching your hands to the knee that is bent in.  Keep shins parallel to the floor when knee is bent. Pull knee in a bit more to chest than tabletop, but not too much.  Keep torso still.  Do This 10 Times each side. Exhale on the Switch.  Really lengthen & reach with the straight leg.

Single Straight Leg – Lie on Back.  Straighten legs to the ceiling and do a little stretch – flexing and pointing your feet.  Lift your head & shoulders, Put both hands behind one thigh, knee or ankle (wherever you can comfortably reach). Drop the other leg towards the floor, stretching it out. Now scissor your legs, exhaling and pulsing the leg in as you switch your hands to the leg that is closest to you. Exhale on the switch. 10x.

Criss Cross – Lie on Back. Legs Up In Tabletop. Hands behind ears with elbows wide. Reach out with Left Leg as you Twist your Left Underarm Toward Your Right Knee. Don’t just bicycle your legs in and out. Try to be as controlled as possible as you twist.  Try to Avoid Using Momentum to Get You through the exercises. 10x.

Reverse Crunch – Lie on Back. Get a Ball or rolled up towel and put it between your thighs, just below your knees. Arms at your side. Head and shoulders down and relaxed.  Lift your Legs to Tabletop – Squeeze the ball/towel – Exhale as you engage your abs and bring your knees into your chest. Inhale as you let your knees drift away from your chest and just past your hips. 10-15x pulling knees in and out.  *keep your legs bent the whole time. The movement only happens at your hips.

Plank on Forearms (add leg lifts) – Lie on Stomach. Put forearms on ground. Step back into a push up position.  Keep elbows right under shoulders. Pull Belly in and Up to avoid arching your back. Keep Neck Long – Head should not be hanging down.  Keep shoulders pulled away from ears and stable. Don’t sink into your upper or lower back. Also, try to tuck your tailbone down a bit. Hold for up to 60 seconds. Keep Belly, Butt and Legs Tight.

PART 2 – BUTTS

Prone leg Lifts (no band) – Lie on Belly with Head supported in hands. Press Hips Into Mat. Engage and pull your abs up (as if off the mat.  Inhale and Lift 1 leg, squeezing glute at the top. Exhale and lower. Alternate 10x.

Prone Heel Squeezes – Lie on your belly with Legs extended and opened to hip distance apart. Open feet so that heels face each other. Relax Upper Body Down onto Hands. Inhale and Lift both legs up as you press your hips into the ground.  Squeeze heels together quickly for 20x.

Clams/Clams Elevated with stretchy band. 10x each side.  Before Switching Do Pelvic Lift In Between!
Lie on your side. Knees in bent in a 90′ angle. Hips stacked on top of each other. Support Head In Hand with elbow on floor or Lay Head down on Extended arm. Squeeze Heels together and open and close knees. Open only as wide as you can keep hips still.

Pelvic Lift – Neutral Glute Bridge – Squeeze your glutes, Engage your lower abdominals, then press hips up. Move Hips Up & Down 10-15x.  Keep Knees in line with Hips. Keep Shoulders Relaxed. Arms down at sides. (2 sets done in between clams)

Do the following on one leg before switching to the other side:

Leg Extended to Diagonal from Body – Lie on your side. Butt towards back of Matt. Feet Toward Front Bottom corner of mat.  Your body will be at an angle – with butt back and feet forward. Lift and lower your top leg with foot flex. Press Up with your heel. Keep abs pulled in and up. Imagine making a tiny space under your waist. 10x each leg.

Leg Circles – Point Toe – Lift top leg to hip level and then forward slightly to the Diagonal. Make tiny circles in each direction. 10x each leg.

*You may put a stretch band around your knees for Clams and Pelvic lift.  Add some open/closing in the pelvic lift position.

Stay tuned for the Audio & Video workout…