Need an ultrafast workout that lengthens, strengthens, leans, and tones — all in 5 minutes? Use this exclusive workout from Club Pilates with off-the-reformer Pilates moves you can do anywhere, no matter where you are. They made this workout just for POPSUGAR so you can work on arms, abs, legs, and booty on the fly . . . no equipment necessary!
"Swimming is good for you on land, too!" said Club Pilates Franchise director of education, Vanessa Huffman. "This is a tried-and-true exercise for keeping strength in the backside of the body."
Rachel Pena, Club Pilates instructor in Carlsbad, CA, gave a great modification for this move if you have tight shoulders: "Try moving your arms in a goal post position; shoulder blades squeezing tight to your spine."
"This is a full-body variation masked in ab work," said Huffman. The upper and lower half of the body are meant to stay in flexion while they cross back and forth and the center stays glued to the mat. Being careful not to wobble in the belly as you move back and forth five times on each side."
"Want more of a challenge?" said Pena. "Try with straight legs!"
Huffman says "This move combines balance and strength, and creates a great booty burn. Make sure to maintain the stable position of the upper half of your body while the leg follows a precise path, sweeping forward and back, never letting any bumps or dips take over the precise path that leg your travels."
Don't forget your abs! Pena reminds you to "consciously draw your core in when sweeping your leg back and forth."
Huffman also told us that this is "a favorite variation to add in as soon as you are ready to elevate your plank practice."
"Try stepping your feet out wider if you find it challenging to stabilize your hips while extending your leg," said Pena. "Remember to keep your head in line with your spine by gazing slightly forward of your fingertips. The more you keep your navel drawn in to your spine, the easier it will be to stabilize while alternating legs!"
"Control Balance is appropriately named," said Huffman. "Once you have conquered the stability and back strength required in spinal articulation movements, it's time to try Control Balance. First try what we are doing here by separating your legs and then move onto bringing the separated foot all the wall to the ground by taking your hands around the calf."
"Avoid putting any unnecessary pressure in your cervical spine," said Pena. "Keeping your core engaged is a must; move slowly and mindfully."