If traveling for the holidays is taking you away from your favorite Pilates workouts or studio, then fear not — this do-anywhere, equipment-free Pilates workout was designed with holiday travel in mind. With six simple but challenging moves, you'll tone up your arms and tighten your core. Ellie Houston, Pilates ProWorks [1] fitness director, created this challenging, low-impact workout just for you and your holiday schedule. Find some space to move and let's get to work!
Pike Diamond Push-Ups: 8 reps, 3 sets
- Place hands on floor with fingertips in a diamond shape.
- Extend hips upward, keeping heels lifted, similar to a Downward Dog pose in yoga.
- Inhale while bending elbows outward, lowering crown of head to floor.
- Exhale and straighten elbows, pressing arms to full extension.
Spider-Man Push-Ups: 8 reps each side, 3 sets
- Start in a plank. Lift right leg and bring right knee to right elbow.
- Brace right knee on right elbow and lower to push-up.
- Repeat on left side.
Zombie Plank: 12 reps, 3 sets
- Start in forearm plank with palms flat on floor.
- Lifting heels, rock forward onto palms, straightening arms into tall plank.
- Lower heels and rock back onto forearms.
Superman Rows: 20 reps, 3 sets
- Lie flat on stomach, arms extended, palms down.
- Inhale and lift head, arms, and legs off the floor.
- Exhale and squeeze shoulder blades, bending elbows to 90 degrees.
- Inhale and extend arms forward, then lower onto floor.
Tabletop Triceps Dips: 15 reps, 3 sets
- Place hands on floor behind hips, fingertips facing inward.
- Place feet on floor with legs bent, feet underneath hips.
- Press hips upward into tabletop, extending arms straight.
Angel Wings: 3 sets
- Sit with legs bent at 90 degrees and hinge back 45 degrees at the waist, keeping back straight.
- Extend arms out to the sides, bringing shoulder blades together to support rotator cuffs.
- Flip palms up, then flip pals down, turning hands over in figure-eight motion.
- Continue for one minute.