Pilates can be energy-boosting because it combines low-impact movements with focused breathing and muscle engagement. Unlike high-intensity workouts that can sometimes leave you feeling drained, Pilates uses controlled movements that help build strength and flexibility without overexerting the body. The exercises target the core muscles and involve the whole body, improving posture and alignment, which in turn allows the body to use energy more efficiently throughout the day. As you strengthen and stabilise the core, you reduce muscle fatigue and strain, which can help you feel more energized.
Another way Pilates boosts energy is by increasing circulation and oxygen flow. Pilates exercises often involve deep, controlled breathing that promotes better oxygenation of the blood. This improved circulation helps wake up the body and mind, leaving you feeling refreshed after a session. As you breathe deeply and move with intention, the body releases endorphins, the “feel-good” hormones that naturally enhance mood and energy levels. This combination of movement and mindful breathing helps combat fatigue and boosts mental clarity.
Pilates is also great for reducing stress and tension, which can drain energy. The mindful approach of Pilates encourages focus on the present moment, which can help calm the mind and reduce anxiety. By focusing on breath and controlled movement, you create a sense of inner balance and relaxation. This relaxation can help improve sleep quality and reduce stress hormones, both of which contribute to higher energy levels throughout the day.
An energy-boosting Pilates workout focuses on movements that strengthen the core, improve flexibility, and get the blood flowing to help you feel more energised. Here’s a simple 7 move Pilates workout you can try to boost your energy:
1. Hundred
- How to Do It: Lie on your back with your knees bent at a 90-degree angle and arms by your sides. Lift your head, neck, and shoulders off the mat and extend your legs to a 45-degree angle. Pump your arms up and down while breathing in for five counts and out for five counts. Repeat for 10 cycles (100 pumps).
- Benefits: This classic Pilates move warms up the body, gets the blood flowing, and strengthens the core.
2. Rolling Like a Ball
- How to Do It: Sit on the mat with your knees bent and feet lifted off the floor. Hold your shins with your hands, keeping your spine in a C-curve. Roll back onto your upper back, then use your core to roll back up to a seated position without letting your feet touch the floor. Repeat 8-10 times.
- Benefits: Massages the spine, activates the core, and adds a playful, refreshing movement to the workout.
3. Single Leg Stretch
- How to Do It: Lie on your back, lift your head and shoulders off the mat, and bring one knee toward your chest while extending the other leg out straight at a 45-degree angle. Switch legs in a scissor-like motion while pulling the knee toward your chest. Repeat 10-15 times on each side.
- Benefits: Strengthens the core, improves coordination, and stretches the hip flexors, helping to boost overall energy.
4. Plank to Pike
- How to Do It: Start in a plank position with hands under shoulders and feet hip-width apart. Engage your core and lift your hips up toward the ceiling, forming an inverted “V” shape (pike). Hold for a moment, then lower back to plank. Repeat 8-10 times.
- Benefits: Engages the entire body, particularly the core and upper body, while increasing circulation and energy.
5. Spine Twist
- How to Do It: Sit up tall with your legs extended straight in front of you and feet flexed. Extend your arms out to the sides at shoulder height. Inhale deeply, then exhale as you twist your torso to one side, reaching your arm behind you. Return to center and twist to the other side. Repeat 5 times on each side.
- Benefits: Improves spinal flexibility, helps release tension, and increases energy by stimulating the core muscles.
6. Leg Pull Front
- How to Do It: Start in a plank position. Lift one leg off the ground, keeping it straight and engaging your core. Hold for a few seconds, then lower the leg and switch sides. Repeat 5-8 times on each leg.
- Benefits: Strengthens the core, glutes, and upper body while increasing energy and focus.
7. Swimming
- How to Do It: Lie on your stomach with arms extended overhead and legs straight. Lift your arms, chest, and legs off the mat and alternate lifting opposite arms and legs in a fluttering motion. Continue for 20-30 seconds, keeping your core engaged.
- Benefits: Strengthens the back muscles, improves posture, and gets the blood pumping, leaving you feeling more energized.