Time to Shape Up: Your Pilates weekend workout

The pandemic and lockdown has not only affected the gym industry, it also has affected the health and wellbeing of tens of thousands of Scots.

And it’s not just physical fitness, but our mental health too.

So the East Kilbride News is teaming up with gyms and other fitness specialists to offer you ways to KEEP FIT AT HOME.

This week, Sarah McMinn from Grace Health has provided a pilates workout that will work the back and glute muscles and is fine for beginners.

You will need: Towel / Water / Mat

CAT / COW

(Sarah McMinn)

• In all fours, take a breath in and as you exhale arch your spine so that your midback moves to the sky- pulling belly button in and tucking under tailbone.
• On the next exhale drop your tummy again, bring your chin forward slightly and push your tailbone now to the sky.
• Repeat eight times. (picture in all fours with curved spine).

ARM LEG EXTENSIONS

(Sarah McMinn)

• In all fours try to reach an arm with diagonal leg away from you, and then return to
• start position( if this is too difficult just do one leg at a time).
• You want to try to keep your core strong and still.
• Think about drawing your belly button in gently, straightening your knee and pointing your toes. Repeat eight times for both sides. (picture in all fours with arms and leg in air).

BACK EXTENSIONS

(Sarah McMinn)

• Move down to lying face down on the floor.
• With your hands near your shoulders push the ground away, lengthening your spine. You do not
• need to fully straighten your arms but do try to bring your shoulders down from your ears.
• Repeat eight times. (picture on tummy, pushed up on hands).

CLAM

(Sarah McMinn)

• Turn onto one side, knees bent.
• Try to line up your ear to shoulder,
• to hip before you start so your body is in a good line.
• Lift your top knee away from the bottom one, squeezing the feet/heels together.
• Repeat eight times. (picture on side with knees apart).

ARM & LEG LIFTS (PRONE)

(Sarah McMinn)

• While on your tummy imagine you have an ice cube under your belly button and try to draw your tummy away from it. Now add in a leg and diagonal arm lift while trying to keep core strong.
• You can lift from the back of your head at the same time or leave it on the floor.
• Repeat eight times for both sides. (picture on tummy with one leg and arm in air).

LEG LIFT (SIDE)

(Sarah McMinn)

• While still on the same side, straighten your top leg and with a straight knee and pointed toes lift the leg, trying to keep your core strong and waist slightly lifted from the floor.
• Repeat eight times.
• Now turn over for the other leg and repeat five and six.