There are tons of workouts on the internet, and navigating them can be daunting. Luckily, expert Pilates instructor Jodi Montlake makes things easier for you. She shared a three-move routine that will help you work every muscle in your body.
This routine works the leg and core muscles that support your pelvis, spine, and posture – ideal for people who work at a desk, as these areas often become stiff and weak from sitting.
You can do the short three-move routine on its own or incorporate it into a longer workout. No equipment is required, although an exercise mat may make the movements more comfortable.
Jodi Montlake is a qualified Pilates instructor with over 20 years experience in the fitness industry, an expert in weight management and pain management, a partner at the London Hormone Clinic and founder of We Got This! Clinics, a health coaching platform.
1. Bridge
(Image credit: Getty Images)
set: 3 manager: 8-12
- Lie on your back with your knees bent and your feet on the floor, hip-width apart. Place your arms relaxed at your sides, palms facing down, and your hips flat on the floor.
- Draw your belly button in toward your spine and inhale and engage your core. Then, on an exhale, press your feet into the floor, squeeze your glutes, and press your knees slightly outward as you slowly lift your hips toward the ceiling. If you’re new to this exercise, start small and work your way up higher over time.
- Hold for a few seconds and then slowly lower your hips back to the starting position.
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“Bridges are always included in a full-body workout because they work a lot of the key muscles around the legs, including the thighs and buttocks,” Montlake says.
“Bridges also support your back, making them a great way to mobilize and strengthen your spine.”
Back Extension
(Image credit: Getty Images)
set: 3 manager: 8-12
- Lie face down on a yoga mat or any comfortable surface with your legs straight behind you and your arms at your sides, palms facing down. For more advanced poses, extend your arms in front of your head.
- Engage your core and slowly lift your head, chest and upper ribs off the ground, keeping your neck in line with your spine and your lower body on the floor, focusing on engaging your lower back muscles, glutes and hamstrings as you continue to lift.
- Hold for a few seconds and then slowly lower your torso.
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Montlake says this extension exercise is perfect for people who lead a sedentary lifestyle.
“This move works the rhomboids in your upper back and engages your core muscles,” she says. “Start with your arms on the floor and then move on to a swan dive as you improve.” [where you rock back and forth while holding this pose]”
Semi-Plank
set: 3 interval: 15-30 seconds
- Kneel on the floor and walk your hands forward in front of you until your body is in a straight line from your shoulders to your knees.
- Place your forearms on the ground so that your elbows are directly under your shoulders, parallel to each other and palms facing down.
- Stay in this position by engaging your core and keeping your hips in line with your shoulders and knees. Keep your back straight and look down at the floor.
- Hold the pose for 15 seconds and gradually work your way up to 30 seconds, increasing the time you hold it as you get stronger.
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You’ve probably heard of the plank before, but Montlake recommends modifying the move for beginners, which will help you reap the benefits of the exercise while completing it with proper form.
“Perform this move with your elbows and hands on the floor and your knees on the floor to engage your core muscles,” she says.
Need something soft and supportive for your yoga practice? Our guide to the best yoga mats can help.
