Reinforce Archives - Skillfully Sculpted

Gentle Tone and Stretch – Under 13 Minutes

Posted on August 30, 2024August 30, 2024 by Rashida A. Marshall

This gentle tone and stretch routine was a perfect way to start the day. After recently returning from vacation, I wanted to do something slower but still effective. I brought weights and bands with one idea in mind, but this turned out to be a much better one.

As we move through this flow, you’ll notice that we’re moving a bit slower and taking breaks to stretch throughout. Use this time to tune in to what how your body is feeling. Notice if you have a rhythm to your breathing. Things like this help with control and allow us to get the most out of our workout.

No equipment is needed – just a mat and some space. This routine is also on the shorter side. Since it lasts a little over 13 minutes, it’s perfect to squeeze in first thing in the morning or at the end of a workout. Feel free to modify or adjust the moves as needed, based on your fitness level.

Let me know in the comments below how you like this Gentle Tone and Stretch routine!

Pilates Sculpt & Flow

Posted on July 1, 2024August 28, 2024 by Rashida A. Marshall

Let’s jump into this Pilates Sculpt and Flow routine! In this video, I incorporate a mix of props to help us get a gentle yet effective and challenging workout. Keep reading to find out what we’ll be using, how to modify, and tips for success!

This workout is perfect if you’re someone who likes to use props in your Pilates routines. While they aren’t needed, it’s a nice way to add a bit of variety. In this video I’ll be using 1lb dumbbells, a loop/booty band, and a magic circle. You can choose to slightly adjust the resistance of your props based on your current goals. Also, if you don’t have a magic circle, it’s no biggie. I use it for only one exercise in the video, so feel free to sub with a resistance band, towel, etc.

If you’re newer to Pilates or continuing to build your practice, use this video as another way to keep connecting to your body. Modifying movements is always okay. Remember to keep your breath flowing throughout the routine. Use it to help you through the movements. Breathe deep into the below so that you’re able to get the most out of each inhale and exhale.

If you enjoy this Pilates Sculpt and Flow routine, leave me a comment below. For more videos, make sure you subscribe to my YouTube channel!

Full Body Pilates Flow

Posted on August 21, 2023August 21, 2023 by Rashida A. Marshall

We’re taking it into another 30 minute routine! This one is a full body Pilates flow incorporating light dumbbells. The use of small weights is a great way to mix in more variety and challenge the movements differently.

For this routine, we get started with some squats and standing twists to get the body warmed up. Next, we’ll work our way down to the mat and get into our flow. There are some bigger movements included throughout the workout, but modifications will be provided as we go along. Also, if you don’t happen to have any light weights, you can still go throughout this entire routine and get a good workout.

Leave a comment and let me know how this full body Pilates flow went for you! If you’re looking for a shorter routine, you can check out this 12-minute Pilates flow. 🙂

Pilates for Lower Body – 20 Minute Flow

Posted on June 24, 2023June 4, 2024 by Rashida A. Marshall

Let’s work the legs! In this video, I’ll be taking you all through a Pilates for lower body workout. The only prop you’ll need is a loop band which we’ll use during some of our exercises. Let’s talk a little more about what to expect!

In this video our main focus will be exercises that target the legs and glutes. So, while the core will still be engaged and working (as we always want it to be), this will truly be Pilates for lower body routine. There will also be some other non-Pilates moves that we’ll blend in. If you don’t happen to have a loop band, that’s ok. You can still get a good workout without one.

As mentioned above, the core will be working, and this will help us to stay in our neutral spine. We’ll want this as we’re performing our exercises so that there isn’t any excessive arching or tucking of the pelvis. Both can take away from the effectiveness of the exercises or cause strain. Also, remember to connect to your breath.

This Pilates for lower body routine is only 20-minutes long. This makes it great to add on to a workout or perform solely, if you’re short on time. Let me know how it goes in the comments below! And, if you’re looking for another short routine, take a look at this 12-minute Pilates flow.

Quick Pilates Routine: 12-Minute Flow

Posted on June 21, 2023June 20, 2023 by Rashida A. Marshall

Since I’ve become certified, I’ve allowed quick Pilates routines to take the place of some of my usual core routines. I’ll normally incorporate the ab series, prone extensions, and lateral-focused movements at the end of a workout. Depending on my timing, I may throw in a little more or less. When I do it could look something like the video I’m sharing here today.

In this video, I go through a quick Pilates routine that is suitable for all-levels. No props are needed, except for a mat and some space. Throughout the routine there are modifications, so you can tailor it to your fitness level. This is a routine that I would recommend for those who are looking to get the spine moving in all directions, even if it’s just for a short moment. It could also be something great for the morning if you want to wake the body up but aren’t quiiiiite the morning person (like me lol).

As you go through this quick Pilates routine, remember to be very controlled as you perform the movements. Really incorporate your breathing and engage the deep abdominal muscles to better stabilize the body. Let me know how it goes in the comments below!

Pilates Shoulder Bridges: How-to Video

Posted on May 19, 2023June 20, 2023 by Rashida A. Marshall

Pilates shoulder bridges are a great exercise to include as a part of your routines. They’re great for the glutes and hamstrings In this video, I’ll be breaking down this exercise and discussing ways to progress the movement.

Pilates shoulder bridges can be done with a mix of variations, including kicks. They are routinely a part of a mat Pilates class and offer a mix of benefits for the body. When performing Pilates shoulder bridges, starting with a pelvic tilt plays a part in articulating the spine off the mat. However, you can also use a hinge to lift the hips off the ground. Some things to think about as you work through the bridges include:

Keep the feet firmly rooted down on the ground.
Engage the inner thighs so the legs remain in their parallel alignment.
Think about creating a long line from the shoulders to the knees.
Keep the hips even when lifting one leg off the ground.
Begin with Marching Bridges or simply static holds on leg before progressing to full kicks, if need be.

Another thing to consider is keeping your core engaged. With this movement, it’s easy to become solely focused on the lower body work. However, your core very much plays a part in the correct performance of Pilates shoulder bridges. Ensure that it is working throughout the movement to continue supporting the spine and keeping you steady.

As you keep practicing these moves, you’ll notice an improvement in your strength, stability, and control. Share in the comments below how this works out for you!