The Best Outdoor Pilates Exercises to Mix Up Your Routine
Soak up the sun (just don't forget the SPF) with these Pilates exercises that make outdoor workouts seem like playtime.
Now that it’s summertime and the weather is getting nicer, it’s the perfect opportunity to take your workout routine outdoors. An outdoor workout can provide numerous benefits including a refreshing change of environment, increasing vitamin D intake, reducing stress levels, improving mood, and increasing mental clarity. Being surrounded by nature’s beauty can uplift your spirits and foster an environment for relaxation and stress relief.
Pilates is a great form of exercise and body conditioning that you can take outside. All you need is a yoga mat and your water bottle! This type of exercise will improve flexibility, strengthen and tone your body, create a mind-body connection, increase energy and vitality, and prevent injuries. If you are looking for an exercise that provides a calming and centering effect, Pilates is calling your name. Let's dive into 5 beneficial Pilate exercises that can be practiced outside:
Pilates Exercise #1: The Hundred
1) Lay down on your back and take a deep breath.
2) Raise your legs in a tabletop position where your knees are over your hips and your shins are parallel to the ground.
3) Lift both of your arms an inch off the ground and make sure that they are parallel with the floor.
4) Take a deep breath in and lift your head and shoulder blades off the ground.
5) Exhale and begin pumping your arms quickly in an upward and downward motion.
6) Make sure that you maintain a steady breathing motion throughout the exercise and take 5 deep inhales of breath and 5 exhales of breath.
7) Once you exhale for the 5th time, you are finished with the exercise!
Pilates Exercise #2: Single-Leg Circles
1) Start by laying down on your back in a flat position.
2) Lift your right leg straight up over the hip with a soft pointed foot.
3) Begin moving your leg in a circular motion by crossing your leg over your body, moving it downward towards your left ankle, and all the way back to where you started with your leg straight up.
4) Move your right leg in a clockwise motion 5 times and then switch to moving in a counterclockwise motion 5 times.
5) Once you are finished with your repetitions on the right leg, switch to your left leg and complete the same process.
Pilates Exercise #3: Double-Leg Stretch
1) Lay down on your back flat on the ground and lift your head and shoulders up off the floor and pull your knees into your chest.
2) You are then going to inhale and extend your arms and legs outward. Your arms and legs should remain in the air and your arms must be shoulder width apart and parallel with one another.
3) You will then exhale and bring your arms and legs back into that ball position where you pull your knees into your chest.
4) Continue this motion 10 more times and then the exercise will be complete!
Pilates Exercise #4: Swimming Exercise
1) Begin this exercise by lying down on your stomach.
2) Extend your legs behind you and extend your arms in front of you. Ensure that they are level with each other and stretched out as far as you can reach.
3) From this position, raise your arms and legs up off the mat and lift your head and chest. 4) Move your right arm and left leg in an up/down motion and then switch to your left arm and right leg. Ultimately your right arm and left leg should be in sync, while your left arm and right leg are in sync.
5) Breath in for 5 counts and out for 5 counts and repeat this motion for 30 counts.
6) Use your core muscles and glute muscles to stabilize your body throughout this exercise.
Pilates Exercise #5: Horse Kicks
1) Start out the exercise on your hands and knees with your palms shoulder length apart and your knees hip length apart.
2) You will then lift your right leg and stretch it out as far as you can.
3) Then you will bring your right leg back in and parallel with your left leg, however, make sure that your right leg is still hovering in the air.
4) Repeat this motion thirty times on your right leg, and then switch to do the same motion with your left leg.
Sources Used:
https://www.verywellfit.com/how-to-do-the-pilates-hundred-2704677 https://www.youtube.com/@PilatesAnytime
https://www.youtube.com/watch?v=fuwzt4d7FuY https://www.verywellfit.com/great-butt-exercises-2704336#:~:text=The%20pelvic%20curl%20is%20a,navel%20down%20toward%20your%20spine.