Every single time I get on a reformer or a megaformer, I think, “I need to do pilates more.” And as my abs continue to be sore for roughly 18 days, that remains my most pervasive thought.
But I don’t always have access to a class or a trainer, so I replicated some movement patterns from Pilates with a set of gliders. Can’t find gliders? Try a towel on a wood floor.
Here’s your workout:
You’re going to do this set of exercises twice through. Spend about a minute on each exercise, being sure to warm up for about 5 minutes first. All of these movements should be slow and in control.
- Plank to tuck
- Teaser (right)
- Knee tucks in teaser position (right)
- Teaser (left)
- Knee tucks in teaser position (left)
- Gliding lunge (right)
- Single glider lateral lunge (right)
- Pulsing plié (right)
- Gliding Lunge (left)
- Single glider lateral lunge (left)
- Pulsing plié (left)
- Push-up, single leg glider-tuck
Here are the exercises:
Plank to tuck: Start in a plank, with your shoulders over your hands. Your shoulders, hips and heels are in a straight line and your toes are on two gliders. Tuck your knees into your chest, keeping your shoulders over your hands. Return to your starting position. Try to spend about 4-5 seconds on each movement, doing 12-15 total reps in a minute.
Teaser: This is similar to your plank to tuck, except your foot and hip position will change how you work your abs. Keeping your shoulders square, cross your right foot up and over your left foot, allowing your hips to turn towards the right. From there, pike your hips up and return to your starting position. Try to spend about 4-5 seconds on each movement, doing 12-15 total reps in a minute. (remember, you’ll do both sides so reverse the instructions for the other side).
Knee tucks in teaser position: This is similar to your plank to tuck, except your foot and hip position will change how you work your abs. Keeping your shoulders square, cross your right foot up and over your left foot, allowing your hips to turn towards the right. From there, tuck both knees into your right elbow then return to your starting position. Try to spend about 4-5 seconds on each movement, doing 12-15 total reps in a minute. (remember, you’ll do both sides so reverse the instructions for the other side).
Gliding lunge: Start in a standing position with one foot on a glider and the other on the floor. Glide your foot that’s on the disk back, bending your knee to end up in a lunge. Try to spend about 4-5 seconds on each movement, doing 12-15 total reps in a minute.
Lateral lunge: Keep the glider under the same foot you just lunged with (remember, you’ll do both sides). Keep the leg that is on the glider completely straight, but start to glide it away from the mid-line of your body while sitting back on your other leg. Keep your weight on the working leg (the leg that is not on the glider) and sit back onto your heel and your knee behind your toe. Stand up slowly, returning to your starting position. Try to spend about 4-5 seconds on each movement, doing 12-15 total reps in a minute.
Pulsing plie: In a wide squat – a plie position – turn your hips out, keep your knees over your ankles and sit low. Move up and down about two inches in this position.
Push-up to tuck: Return to your plank position – shoulders over wrists with your shoulders, hips and heels in a straight line. Do a push-up in this position (you can also drop to your knees) and then tuck your knees into your chest. Repeat. These are slow and controlled movements, so shoot for 10 reps total.
Want to pair this with another workout? We’ve got you covered. And every day in October we’re adding a new 30-minute workout to this list.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)
