Swift 12-minute Express Pilates Workout Promises Full-Body Invigoration
Lottie Anderson, the founder of Bondi Rise Pilates, has designed a 12-minute morning Pilates routine that promises a strong, balanced, and uplifted start to the day. Inspired by the tranquil sunrises at Bondi Beach, Lottie's workouts are designed to inspire calm, clarity, and energy, while promoting strength, balance, and mindfulness.
The routine, available both in-studio and online, typically includes exercises that engage the core and stabilizing muscles for strength, gentle stretching and controlled breathing for balance and relaxation, and fluid movements to encourage circulation and energize the body.
One of the key moves in the routine is the Wide V press, an upper body exercise that opens up the shoulders and arms. To perform this move, one kneels on the floor, keeps the arms out to the sides with elbows bent, brings the elbows down in line with the rib cage, and repeats the movement for 60 seconds.
Another essential exercise is the Triceps press, which targets the triceps, shoulders, core, and upper back. To do this exercise, one kneels on the floor, hinges forward at the hips, engages the core, straightens the arms behind the body, and repeats the movement slowly and with control.
The Goal post arms exercise is another upper body move that improves posture, helps find natural alignment, and targets the shoulders and upper back. To do this exercise, one stays kneeling with a straight torso, brings the arms out to the side, bends them at the elbows into a 90° angle, points the fingers towards the ceiling, and repeats the movement.
The Bridge exercise, part of the Pilates sequence, lasts for 90 seconds and targets the glutes, hamstrings, core, and spine. This exercise includes a heel rise, lasting for 60 seconds, which targets the calves and glutes.
Each move in the routine is intended to wake the body from head to toe, creating energy and positivity. The routine involves doing a Pilates sequence twice, making it an efficient yet effective way to start the day.
Lottie encourages practitioners to take it slow, enjoy the movement, and stay mindful during the workout. For those interested in trying the routine, Bondi Rise's online platform and app offer hundreds of guided workouts that can be streamed anytime, designed to fit into busy mornings and elevate wellbeing quickly.
[1] Fit&Well Newsletter (Date unknown): "Lottie Anderson's 12-minute morning Pilates routine: A strong, balanced, and uplifted start to the day."
- Incorporating elements of the Bondi Rise Pilates routine into a health-and-wellness lifestyle, one can expect flows of tranquility, invigorated energy, and improved fitness-and-exercise, generously infusing a sense of calm and mindfulness.
- As the science of wellness continues to evolve, yoga enthusiasts could find synergy in the home-and-garden setting by pairing their morning yoga practice with Lottie Anderson's Pilates routine, nurturing a holistic approach to lifestyle.
- By integrating the systematic, controlled breathing techniques from yoga with the Wide V press and Triceps press exercises, individuals may experience a more profound connection between their bodies and minds, cultivating a harmonious lifestyle journey.
