The cost of fitness is not as high as you think. The difficult thing is not knowing how to start. For office workers with limited time and energy, in fact, one mat and 20 minutes a day are enough to start practicing! As we mentioned before, why is Pilates the most suitable fitness method for ‘office workers’? Because Pilates can slim the waist, reduce belly fat, lift the buttocks, perfect the body shape, help office workers correct postures and improve discomfort problems such as the cervical and spinal vertebrae.
It can also prevent and improve lower back pain, promote postpartum recovery and slimming. If you are an ‘office worker’ with sports experience, Pilates can also help you enhance core physical training and enhance sports performance. Today, we will share some mat Pilates movements that you can start practicing whether you have a foundation or not. 1. Pelvic Curl. Pelvic Curl belongs to the representative basic introductory exercise of Pilates and is also a very good warm-up movement for other movements. Through this exercise, you can deeply understand what is ‘segmental movement of the spine’ (this is an important concept in Pilates practice). It can help you strengthen the extensor muscles of the back, gluteal muscles, and hamstring muscles at the back of the thigh, improve spinal stiffness and enhance flexibility and core control. For those with lower back problems, it is a very good spinal maintenance movement to avoid compensatory muscle force around the spine in daily life. Movement steps: Lie on your back, with legs separated as wide as the hips, knees bent about 90 degrees, feet flat on the ground and naturally relaxed, hands palms down on both sides of the body, maintaining the natural neutral position of the spine. Inhale and keep the body still. When exhaling, contract the abdomen and imagine pulling the navel towards the spine. At the same time, tilt the pelvis backward and then raise the pubic bone. Continue to exhale and roll up the spine segment by segment until the body, knees, and shoulders are in a straight line. Inhale again and keep the body still. Exhale and relax the sternum and ribs, and slowly return to the starting movement in the opposite direction. Repeat 5-10 times to complete a set of exercises. Movement precautions: Slow down the breathing rhythm. Imagine that there is a burst of energy starting at the core and pulling the navel towards the spine. It must be a segmental roll-up rather than lifting and lowering the whole body at once. It is normal if you can’t find the feeling at the beginning. After practicing for a period of time, you will feel that your spine is more flexible!2. The Hundred. The Hundred is a classic representative movement of Pilates and can quickly play a role in full warm-up. And through rapid and powerful nasal breathing, it can promote blood circulation and enhance energy. It is not only beneficial to strengthening abdominal muscle strength but also can strengthen the coordination of breathing and movements and improve trunk stability. Movement steps: Lie on your back with palms down and arms on both sides of the body. Lift your legs and bend your knees and hips about 90 degrees.
Inhale and hold, exhale and engage your core to lift your head and shoulders from the cervical spine. As you inhale again, clap your arms up and down five times; on exhale, clap five times more, keeping your arms straight and torso stable. Each breath completes one set of exercises, and perform 10 sets in total (100 claps). Note: Avoid excessive strain on the neck, and keep your arms straight and shoulders relaxed during clapping. If you have severe cervical spine disease or lumbar disc herniation, exercise with caution or avoid this exercise.
3. Roll Up – This is one of the foundational mat-based Pilates exercises for abdominal work. Actively feel the full engagement of your abdominal muscles and strive to make the movements smoother. As you roll up and down your spine, keep your legs and hips firmly pressed against the mat, maintaining control with core strength. This exercise is beneficial for strengthening the abdominal muscles, tightening the waist and abdomen, enhancing spinal flexibility, and increasing joint mobility.
– Lie on your back with your legs together and pressed against the mat. Inhale as you stretch your arms over your head towards the ceiling, rolling your head and shoulders off the mat, looking towards your navel. Your thighs and abdominal muscles should be engaged. Exhale as you roll your spine up, segment by segment, away from the mat, maintaining an arc in your upper body as you reach forward, imagining your fingertips touching or exceeding your toes, pulling your navel towards your spine. Inhale and exhale again to stretch your spine segment by segment back onto the mat, returning to the starting position. Note: For all these abdominal exercises, relax your neck, engage your core, and maintain a steady breathing rhythm, rolling up and down your spine segment by segment.
4. Side Leg Circles – This exercise improves stability of the trunk and pelvis in a side-lying position, strengthens the hip abductors and external rotators, enhances hip joint flexibility, and tightens the lateral waist and buttock lines.
– Lie on your side with your elbow on the mat or your arm extended, head resting on your elbow, and the other hand supporting your chest. Your shoulder and hip should be perpendicular to the ground, with a 10-30 degree angle between your leg and upper body. Inhale as you draw a semi-circle with your top leg, moving forward and up in a clockwise direction; exhale as you continue the circle backward and down, returning to the starting position.
Keep your shoulders, trunk, and hips stable while drawing the circle. On the next breath, perform the circle in a counterclockwise direction. Repeat this exercise 5-10 times in both directions for each leg. Note: Ensure that the entire leg is engaged in the circle, not just rotating the foot. Maintain a straight line with your shoulders and hips, avoiding any twisting of the body.5. Baby Swan – Office workers who spend long hours hunched over or those with poor posture such as rounded shoulders and slouched back, this exercise is for you! It is a back extension exercise in Pilates that strengthens the extensor muscles, improves spinal extension, and enhances the stability of the pelvis and scapulae, leading to improved upper body posture.
– Lie prone with your hands by your shoulders, elbows facing out, and your forearms crossed, resting your forehead lightly on your forearms.
Stand with your legs hip-width apart. As you inhale, elongate your cervical spine and the spine itself, contract your abdomen, and use the strength of your lower back to lift your upper body. Ensure that your head and neck are in a smooth curve. Exhale and continue to contract your abdomen while lowering your torso back down to the mat in a controlled manner.
During the movement, avoid over-stretching for height and folding your body from the waist; always keep your shoulders and neck relaxed, without shrugging; focus on tightening the deep core muscles, without over-tightening the glutes.