Reinforce Archives - Skillfully Sculpted

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. 🙂

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!