Essential 10-minute Pilates Routine for Improved Posture, as Suggested by a Professionally Trained Instructor
Change your slouchy ways, bud, and nab a better posture! Pile on some Pilates, and Georgia Weibel's got a fantastic routine that'll turn you into a straight-backed wonder. No fancy equipment needed, just a yoga mat if you've got one (or you can grab one from our top picks).
Follow Georgia's steps: do each move 10 times on each side – it'll take you under 10 minutes in total. Plus, these exercises tide nicely with the gains you'll find in our list of the benefits of Pilates.
"Think strengthening deep core, releasing tension in the shoulders and hips? That's this Pilates posture-perfecting routine for you!" Weibel tells Fit&Well.
So, here's a gist on how to nail this Pilates routine for a swell posture:
Acquiring Georgia Weibel's Pilates Routine for Better Posture
- Warm-up (5-10 minutes)
- Neck Stretch: Tilt side to side, moving that baby ear over to your shoulder. Hold it there for 30 seconds.
- Shoulder Rolls: Roll those shoulders forward and back, making circles. Hold it there for 30 seconds.
- Chest Expansion: Stand in a doorway, slide your hands onto the door frame—shoulder height's level. Push that chest forward, expanding like the gates of a castle. Hold it there for 30 seconds.
- Core Strengthening Exercises (20-30 minutes)
- Plank: Pop yourself up in a high push-up stance, with your hands beneath your shoulders and your toes on the ground. Squeeze your core and hang tough for 30-60 seconds.
- Hundred: Lie down flat on your back, arms reaching high overhead, legs curled at a 90-degree angle. Scoot those head and shoulders off the ground while squeezing that core – pump your arms for 100 pulses.
- Roll-Up: Lounge on your back, arms stretching overhead. Lift those shoulders off the ground and curl towards your knees. Keep it for a second and then lower.
- Posture-Specific Exercises (20-30 minutes)
- Spine Extension: Bungee over on your stomach, palms flat on the floor, legs extended behind you. Extend your arms, shoulders, and legs away from the ground, palms pushing into the floor and keep your core engaged for 30 seconds.
- Cat-Cow Stretch: Get yourself on your hands and knees. Drop your belly, arching your back – tailbone and head rising upward. Now round your back, tucking your chin and tailbone – feel like a cat arching its back, and a cow stretching its neck? Repeat for 30 seconds.
- Wall Sit: Plant yourself close to a wall, back on it, feet shoulder-width apart. Slowly slide your tush down the wall until your thighs are parallel with the ground. You got yourself an instant unconscious weight lift to help keep the spine straight. Hold it there for 30 seconds.
- Cool Down and Stretching (5-10 minutes)
- Leg Raises: Lie on your back, arms stretched overhead. Lift one leg skyward, keeping it straight. Hold it there for a moment before lowering it again. Switch legs.
- Seated Forward Fold: Park yourself on the floor, legs outstretched. Lean forward, reaching for your toes. Hold it there for 30 seconds.
Bonus: Benefits of Pilates for Posture
- Tense Core, Relaxed Posture: Find your inner pull and strengthen that core – great for proper posture.
- Got Awareness: Improve your body awareness and maneuver like a boss.
- Increased Mobility: Give yourself a razzle dazzle of elasticity – keeps that great posture intact.
- Say Goodbye to Aches: Your wrecked back may call it a day with better posture and core support.
- Feeling Like the Cat's Whiskers: Improved posture boosts confidence – strut like you own the town!
By evening out the nitty-gritty of your body, you'll make pals with perfect posture in no time, reveling in this badge of honor. Happy practicing!
- Incorporating yoga into your wellness routine can increase flexibility, helping to maintain the posture improvements gained from the Pilates exercises.
- After completing the Pilates workouts and core strengthening exercises, consider integrating science-backed health-and-wellness practices like yoga for a comprehensive fitness-and-exercise regime that fosters a good posture.
- To ensure overall wellness, progress beyond the Pilates specific exercises by adding mobility-enhancing fitness-and-exercise activities like yoga, which will further promote posture consistency and reduce health-related issues.
