Merry & Mindful: At Home Pilates to Keep You Grounded This Christmas

This gentle at-home Pilates flow, by Rebecca Dadoun, Founder of Pilates Prescription, is designed to help you unwind, reset, and recharge during the festive season. Whether you’ve been travelling, hosting, or simply feeling the effects of colder days and busier schedules, these slow, mindful movements will ease stiffness, boost circulation, and bring a sense of calm back into your body. With a focus on lengthening, strengthening, and reconnecting with your centre, this cosy Christmas routine is the perfect way to stay grounded and energised, right from the comfort of your living room.

Roll Down to Standing

This move gently stretches the spine and hamstrings, helping to release stiffness and tension that builds up from holiday cooking, decorating, or long periods of sitting at festive gatherings.

How: Stand tall, nod the chin and slowly roll down toward the floor. Pause, then roll up.

Reps: 5 slow reps

Tip: Keep knees soft and engage the abs on the way back up.

Standing Arm Openers

This exercise helps open the chest and shoulders to counteract the stiffness from sitting for long periods of time.

How: Open arms wide on the inhale, cross them over your chest on the exhale. Alternate which arm is on top.

Reps: 10 reps

Tip: Add a gentle twist at the waist for extra release.

Glute Bridge (on the floor)

Strengthening the glutes helps support the lower back and pelvis after long periods of sitting or walking.

How: Lie on your back with knees bent, feet flat. Exhale to lift hips, inhale to lower.

Reps: 12–15 reps

Tip: Press evenly through both feet and keep ribs soft.

Tabletop Leg Taps

This movement activates your deep core muscles and promotes pelvic stability, helping to reconnect with your centre after festive feasts and long days of festive activities.

How: Lie on your back with legs in tabletop. Tap one foot to the floor, then return. Alternate.

Reps: 10 per side

Tip: Keep the movement small and controlled and avoid letting the back arch.

Plank to Pike (with towel optional)

This dynamic move builds strength through the shoulders, core and legs while increasing circulation and energy.

How: From a plank, lift hips into a pike (V shape), then return to plank.

Reps: 8–10 slow reps

Tip: Keep legs straight and core engaged throughout the movement.

Side Lying Leg Circles

This exercise strengthens the outer hips and improves muscular balance, which supports alignment when walking or carrying luggage.

How: Lie on one side, top leg extended. Draw small circles forward and back.

Reps: 10 small circles in each direction, each side

Tip: Keep hips stacked and movement smooth and controlled.

Seated Spine Twist

Twisting helps release tension in the spine and restore healthy rotation after sitting or sleeping in awkward positions.

How: Sit tall, reach arms out to sides, and twist gently to one side. Return to centre and repeat.

Reps: 6 each side

Tip: Sit on a folded towel or cushion if hips feel tight

About Rebecca Dadoun, founder of Pilates Prescription

Coming from a career in the finance industry, Rebecca discovered the magic of Pilates when she was recovering from the difficult delivery of her first child. After over a year of training, she began teaching in studios. She opened her boutique practice to create a Pilates space that welcomes all bodies and abilities. Rebecca’s refreshing approach to Pilates learning and teaching practices is at the heart of Pilates Prescription. Rebecca's qualifications extend through the Body Control Method of Pilates, further enriched with specialist training and certifications in pre and postnatal Pilates. She is also a qualified BACK 4 GOOD® practitioner for addressing lower back pain.