Wondering how to keep your body feeling great this festive season? We’ve got you covered! Follow our 12 Healthy Days of Christmas workout to keep your Pilates game strong.
It’s time to switch out the gold rings, calling birds and French hens for some planks, squats and toe dips ladies and gents. You know the drill, just like the classic 12 Days of Christmas carol, each day will accumulate a new exercise, just like the cumulative song where each verse is built on top of the previous verses.
We’ve selected some of our favourite exercises from class, but if you normally work at a higher level and feel comfortable with each exercise feel free to add in the progressions you know. Ready to counteract the lounging around, drinking and eating? Let’s grab a mat and activate and engage your entire body with this festive workout in under 40 mins!
If you like this video, and the freedom of working out anywhere, anytime, you will love the PPF Online Studio. Enjoy hundreds of workouts with your favourite instructors from just $5 per week!
🎶 On the first day of Christmas my Pilates Instructor gave to me…
1. The Hundred
Building on core strength, coordination, and stamina, the hundred requires you to fully engage your abdominal muscles. Level 1: legs bent at 45 degrees, feet on the floor. Level 2: legs bent at 90 degrees (tabletop). Level 3: legs extended to the ceiling. Keep your chest lifted and core engaged whilst focusing on your breath. Perform for 1 minute.
🎶 On the second day of Christmas my Pilates Instructor gave to me…
2. The Roll Up
The roll up is a fantastic exercise for the spine's articulation and a tremendous test for the abdominal muscles. Roll-ups done correctly work the abs more effectively than ordinary sit-ups or crunches. Position your feet hip width apart and engage your core whilst rolling the spine down and up slowly. Perform for 1 minute.
🎶 On the third day of Christmas my Pilates Instructor gave to me…
3. The Kneeling Side Kick
This one will burn your booty! Kneeling on a mat, lean over to one side and place the hand on the floor, with the leg extended, body in one long line from the head to the toes. Lift the leg up towards hip height. Inhale to sweep the leg towards, keeping the torso still, exhale to sweep the leg back in line with the body. Perform for 45 seconds to 1 minute on each side, keeping the form and the breath.
🎶 On the fourth day of Christmas my Pilates Instructor gave to me…
4. Inner Thigh Lift
Let’s target those inner thighs and engage your abdomen with this exercise. Lay on your side with your top leg bent in front at 90 degrees, rolled up towel under the knee, underneath arm extended out long, ear on your arm. Exhale to lift the bottom leg, inhale to hover it above the ground. Perform this exercise for 1 minute on each side, then add in 15 pulses at the top range for extra spice!
🎶 On the fifth day of Christmas my Pilates Instructor gave to me…
5. Clams
Remain on your side, now bend both knees up at 90 degrees, legs together, knees in line with hips, shins parallel to the front of the mat. Exhale to use your bottom to lift your leg up in the 90 degree shape, knee leads slightly. Inhale lower the whole leg back down on top of the underneath one. Perform exercise for 60 seconds on each side, with 10 pulses at the top range for more fun! Work those glutes!
🎶 On the sixth day of Christmas my Pilates Instructor gave to me…
6. Side lying Double Leg Lift
Stay where you are on your side, extend both legs out long in line with the spine, body in one long line. Arm out flat with your head resting on your bicep. Exhale squeeze the top side of your waist to lift both legs up off the floor, inhale lower the legs down or hover them above the floor to challenge. Perform this exercise for 60 seconds, then add in 10 seconds of small pulses of the legs.
🎶 On the seventh day of Christmas my Pilates Instructor gave to me…
7. The Roll Over
Stretch out your spine, lengthen your hamstrings and work your abs with the roll over! Find control in your abdominal muscles and roll over as far as the shoulders. Slow is the name of the game here! Perform 5 really good Roll Overs once you get the hang of the exercise.
🎶 On the eighth day of Christmas my Pilates Instructor gave to me…
8. The Plank
Engage your core by performing a 45- 60 second plank (option to be on your knees if needed). Want to check your form? Make sure your hands are shoulder-width apart, keep your back flat, your glutes gently squeezed and your abs engaged.
🎶 On the ninth day of Christmas my Pilates Instructor gave to me…
9. Slow Mountain Climbers
Strengthen your arms, legs, back, shoulders and core with this exercise. From plank position, exhale to squeeze one knee underneath your hip, inhale to place the leg back in the plank. Keep the trunk still, as if you could balance a glass of water on your lower back. Perform 10 on each side.
🎶 On the tenth day of Christmas my Pilates Instructor gave to me…
10. Tricep Pushups
In a diagonal plank position with knees on the floor at 45 degrees (or the full plank position if you dare!), hands shoulder distance apart, elbows angled back towards the body. Inhale to bend the elbows by the sides of the waist, lowering the body down towards the floor, exhale to push the floor away. Perform two sets of 30 seconds.
🎶 On the eleventh day of Christmas my Pilates Instructor gave to me…
11. Pendulum
Lying flat on your back with your arms straight out to your side, elevate your legs together, straight in the air. Rotate at the waist and sway your legs to one, keeping the shoulders and shoulder blades on the mat. Engage your core and don’t forget to focus on your breathing. Perform this for 60 seconds.
🎶 On the twelfth day of Christmas my Pilates Instructor gave to me…
12. Knee Hugs
Stretching your lower back, hips, hamstrings and your thighs, a tight knee hug is the perfect finish for our 12 Healthy Days of Christmas. Hold for 30 seconds.
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Strike a balance and stay on track this holiday season so that you can start reaching your goals before the New Year. Merry Christmas!
