10-MINUTE PILATES

THIS WORKOUT IS DESIGNED TO WORK AS MANY MUSCLES AND JOINTS AS POSSIBLE IN JUST TEN MINUTES. ONCE YOU’VE COMPLETED EXERCISE 1D, RETURN TO THE START AND KEEP GOING UNTIL TIME IS UP.

1a. ROLL-DOWN TO PRESS-UP

BENEFITS: mobilises your spine, stretches the entire back of your body, and strengthens your shoulders, arms and core.

Stand with your feet and knees hip-width apart. Inhale to prepare.

Exhale to roll down one vertebra at a time, until your hands are by your toes or shins according to your flexibility.

Inhale to walk your hands out to plank position in three hand ‘steps’.

Keep your weight in the centre of your feet as you roll down and your abs drawn in.

For the press-up, make sure you keep your abs drawn in, your shoulders away from your ears and your spine in neutral. Exhale as you push up and imagine you’re blowing yourself off the floor.

Keep your knees ‘soft’ and bend them a little more if you have any tightness in your back.

In full press-up position, inhale and lower your chest between your hands.

Exhale navel to spine, press up and repeat three times.

Now reverse the steps to roll back up one vertebra at a time to standing, using your abdominal muscles to rebuild your spine.

Repeat the entire process three times.