10-minute morning mat Pilates
A short morning sequence that works through curling, lengthening and rotating the spine in turn. Just after waking, small movements are fine.
- About 10 min · 5 exercises
- Home (mat)
- Mat
Suitable for: Beginners and up
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 2 minCat Stretch
On all fours, slowly round and return the spine in time with your breath.
Next: Pelvic Curl
2 · about 2 minPelvic Curl
Lift the spine one vertebra at a time from the pelvis, then lower it from the upper back down.
Next: Arm Arcs · Overhead Reach
3 · about 2 minArm Arcs · Overhead Reach
Take the arms overhead only as far as the ribs stay down. Keep the shoulders from hunching.
Next: Spine Twist · Long Sitting
4 · about 2 minSpine Twist · Long Sitting
Keeping the pelvis facing forward, rotate to each side from the chest.
Next: Swan Prep · Low Chest Lift
5 · about 2 minSwan Prep · Low Chest Lift
Rather than arching from the lower back alone, lift by lengthening the chest forward.
Points to keep in mind
- Just after waking, it is fine to start with smaller movements.
- Keep breathing, and notice the moments when you move on the out-breath.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy