Pilates 15 Minute Workout – Top 10 Pilates Moves

The lotus flower

Recommandations

Keep your back really straight and feel the tension in your upper chest muscles. Hold this position
as you count to 9 or 10. Breathe steadily and deeply.

Muscles required: abdominals, buttocks, pectoral girdle muscles.

Starting position:

Sit on the floor, your back straight and cross your legs in front of you. Lift your arms above your head and round them a little, palms facing one another.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Roll your head back:

Lower your hands on each side, until at shoulder level, then tilt your head back to where it is comfortable for you. Breathe.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Roll up your back:

Straighten your head, then lean it forwards, trying to round your back as much as possible. Lower your arms, then grab hold of your shoulders with your hands, crossing your arms in front of your chest. Breathe.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Neck stretch

Recommandations

To avoid injury to the muscles in the nape of your neck, do not turn your head suddenly. The tilt
should not exceed 45°. If you are a beginner, hold the position as you count to 5 or 8.

Muscles required: trapezius, sterno-cleido-hyoid, suboccipital muscles.

Starting position:

Sit with your back straight, cross your legs in front of you and support yourself with your hands on the floor. Keep your head really straight and do not lower your chin.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Stretch your neck to the side:

Bend your left arm, then place your right hand on the left side of your head. With your hand, press gently on your head, tilting it to the right. Feel the stretch in your neck muscles. Straighten your head.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Draw your chin to your chest:

Lift your other arm and place your right hand on your left hand. Gently
push your head forwards with your hands, trying to touch your chest with

your chin. Then, repeat the previous exercise on the left side and return to the starting position.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Chest Tilt

Recommandations

You must keep your back straight. If your are a beginner, do not put too much strain on each
movement. Make sure that your hand and arms, as well as your body and head always form a
single straight line or remain at the same level.

Muscles required: latissimus dorsi, external obliques, biceps, triceps, trapezius.

Starting position:

Sit with your back straight. Bend your left arm. Place your hand, palm down on the floor, and stretch your right arm up into a vertical position. Keeping your back straight, stretch your right hand over to the left. Feel the stretch in the muscles at the side of your chest.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Twist your chest:

Then, slowly turn your hands and chest 45°, as you lean forward and to the right. Stretch out your chest and place your hands as far away as possible. This will stretch the muscles in your back and buttocks.

Pilates 15 Minute Workout   Top 10 Pilates Moves

Stretch forward:

Continue to twist slowly. Walk your hands and upper body 45°, without lifting your chest, as you lean forward, your hands as far away as possible. Breathe steadily.

Pilates 15 Minute Workout   Top 10 Pilates Moves

 

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