Image Source: POPSUGAR Photography / Matthew Kelly
Much loved for their muscle-toning benefits, fast flow, and connection of breath and movement, Pilates classes are designed to get you sweaty, stretched out, and strong. You'll be sore the next day, but the mostly low-impact nature of the moves means the workout shouldn't exacerbate any injuries or hurt your joints.
Another benefit is that you don't necessarily need any equipment to feel the burn: mat Pilates can be done with a minimum of space and nothing but a comfortable surface for your knees and hands. The following quick, effective mat Pilates workout proves it! The moves come from Shannon Nadj, founder of Hot Pilates in LA and celebrity Pilates instructor (her clients include Hailey Bieber, Adriana Lima, and Sofia Richie), who's been posting workouts to her YouTube channel and hosting live classes on Instagram while LA is under stay-at-home orders.
Shannon described this workout as intense and detoxifying and said she loves the way it creates a mind-body connection. It combines "high-intensity sculpting, cardio, and stretching to deliver a full-body mat Pilates practice with a modern twist," she told POPSUGAR. Check out the workout below, and note that you have the option of repeating the flow twice or three times for a full workout or just going through once for a quick burn.
Directions: Complete 10 reps of each exercise. Do the flow once for a quick burn (it'll take about 10 minutes), or repeat it two to three times for a full 20- to 30-minute workout. If you repeat, take a short break between each round. Note that stretching is incorporated into the flow, so Nadj said no extra warmup or cooldown is needed, but here's a full-body stretching routine if you want a little extra afterward.
As you lift back to standing, jump up with energy. Point your toes, and bring your hands to touch above your head.
Land softly in your plié squat, absorbing the impact with control. Keep your core tight and your momentum going.
This counts as one rep. Repeat for 10 reps.
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4Lunge Step Back With Twist
Image Source: Shannon Nadj
Begin in a lunge position with your front knee over your ankle and back knee under your hip. Press your hands together in front of your chest.
Twist to your front knee side, initiating the movement from your core. Keep your back tall and shoulders over your hips.
Return to center, and step forward with your back foot. Come to standing with both feet together.
This counts as one rep. Repeat for 10 reps, alternating sides.
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5Squat With Hand Back
Image Source: Shannon Nadj
Stand with your feet slightly wider than your shoulders. Place your hands behind your head with your elbows wide.
Bend your knees into a squat position, keeping your knees over your ankles and your core engaged.
Press through your heels to stand tall.
This counts as one rep. Repeat for 10 reps.
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6Squat With Side Kick
Image Source: Shannon Nadj
Stand tall with your feet slightly wider than your shoulders.
Bend into a squat.
Press through your heels to rise back up, pressing one leg straight out to the side as you do. Press through your standing heel as you lengthen your lifted leg. Remember to engage your core.
This counts as one rep. Repeat for 10 reps, alternating sides.
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7Plank With Side Step
Image Source: Shannon Nadj
Start in a high plank position with your shoulders relaxed and over your wrists.
Extend one leg out to the side, gently tapping your toes to the ground. Keep your back long, your core engaged, and your pelvis stable.
Bring your foot back to return to the starting position.
This counts as one rep. Repeat for 10 reps, alternating sides.
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8Mountain Climber With Twist
Image Source: Shannon Nadj
Start in a high plank position, shoulders over your wrists.
Engage your core to pull one knee into your chest and toward your opposite elbow. Keep your pelvis stable, and try not to bounce.
Return to high plank.
This counts as one rep. Repeat for 10 reps, alternating sides.
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9All-Fours Leg and Arm Extension
Image Source: Shannon Nadj
Start on your hands and knees. Relax your shoulders over your wrists, and keep your neck and back long.
Engage your abs as you extend one leg straight back and the opposite arm straight forward.
Lift your arm and leg, continuing to actively reach forward and backward with your arm and leg.
This counts as one rep. Repeat for 10 reps, then switch sides and do another 10 reps.
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10Fire Hydrant With Leg Extension
Image Source: Shannon Nadj
Start in an all-fours position with one elbow on the ground.
Lift the opposite leg, keeping your knee at a 90-degree angle until it is about parallel with your hip.
Extend your leg until it forms a straight line with the rest of your body.
Bend your leg, and bring it back to your chest. Lower back to the starting position, keeping your knee off the ground.
This counts as one rep. Repeat for 10 reps, then switch sides and do another 10 reps.
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11Side Stretch
Image Source: Shannon Nadj
Start on your knees.
Inhale as you lift your arms up.
Exhale as you grab your right wrist with your left hand and stretch to the left, gently pulling on your wrist.
Breathe in toward the sides of your waist, feeling elongated along your right side.
Lift back to the starting position.
This counts as one rep. Repeat for 10 reps, alternating sides.
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12Kneeling Arm Circle
Image Source: Shannon Nadj
From your knees, extend your arms out to the sides. Keep your shoulders relaxed and neck long.
Pull your navel toward your spine, and circle your arms in one direction. Reach out from your shoulders to keep your arms long the whole time.
One circle counts as one rep. Repeat for 10 circles, then switch directions and do another 10 circles.
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13Kneeling Shoulder Press
Image Source: Shannon Nadj
Start in a kneeling position with your elbows bent and forearms out to the sides at a 90-degree angle.
Extend your arms, reaching them up and over your head and bringing your fingers almost to touch.
Bring your arms back to your sides, bending them again to return to the starting position.
This counts as one rep. Repeat for 10 reps.
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14Elbows in and Out
Image Source: Shannon Nadj
Stay in a kneeling position, holding your arms at the same 90-degree angle as the shoulder press.
Bring your elbows as close together as you can in front of your face.
Slide your elbows back out to the sides, maintaining the 90-degree bend, to engage your back muscles.
This counts as one rep. Repeat for 10 reps.
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15Triceps Extension
Image Source: Shannon Nadj
In a kneeling position, extend your arms overhead and bring your hands together. Your elbows should be locked, keeping your arms as straight as possible.
Bend your elbows, dropping your forearms behind your head.
Extend your arms back to the starting position.
This counts as one rep. Repeat for 10 reps.
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16Triceps Hip Hinge
Image Source: Shannon Nadj
As before, start in a kneeling position with your arms overhead, hands together, and elbows locked.
As you bend your arms, engage your abs and hinge back from your knees, bringing your butt to your feet.
Lift back up to your knees as you extend your arms.
This counts as one rep. Repeat for 10 reps.
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17Chest Expansion Hip Hinge
Image Source: Shannon Nadj
Start in a seated kneeling position. Extend your arms straight out in front of you.
Engage your abs to hinge your hips up and out of the seated position. Sweep your arms down and back behind you.
Focus on opening up your chest and the front of your body while stretching out your hips.
Return to the starting position, dropping your hips back down and lifting your arms up.
