It’s normal to take a break or fall out of habit from your normal workout routine during the festive period—and that’s nothing to feel guilty about.
A break is just as good for your physical recovery as it is essential for mental health, giving you more time to relax, socialize and catch up on sleep.
And while all the festive indulgence is good for the soul, it can leave you feeling sluggish. Maybe you’re bloated, your back aches or you have nervous energy to shake off.
Pilates instructor and trainer at The Fitness Group, Jodie Myers, says you can do a simple routine that will help you feel less stiff from the comfort of your living room—you can probably do it in your pajamas.
Below are the moves she recommends. They’re beginner-friendly and you can even do them while watching TV.
The best Pilates moves for when you’re feeling sluggish
1. Seated spinal twist
Sets: 3 Reps: 10-12 Rest: 30-60sec
- Sit upright on the floor, shoulders back and down, arms out to your sides at shoulder height.
- Inhale, and exhale to gently engage your core.
- Rotate your torso, keeping the fingertips in line with your nose and your hips stable.
- Inhale to return to centre, exhale rotate to the opposite side.
2. Toe tap
Sets: 3 Reps: 10-12 Rest: 30-60sec
- Lie on your back, with your arms by your sides, palms facing down.
- Raise your legs into tabletop position, with your knees over your hips and ankles in line with your knees.
- Inhale to prepare, then exhale to engage the core to keep your lower back connected to the floor.
- Slowly tap one foot on the floor, initiating the movement from your hip while keeping your knees and hips stable.
- Inhale to return to your starting tabletop position and repeat on the other side.
3. Side-lying clam
Sets: 3 Reps: 10-12 Rest: 30-60sec
- Lie on your side, resting your head on your arm aligned with your shoulder, or on a cushion.
- Bend your knees, with one leg stacked on top of the other and your feet together.
- Gently engage your core and maintain a neutral spine.
- Lift your top knee, moving from your hip joint, keeping your feet together and your pelvis and trunk stable.
- Avoid rocking backwards, maintaining control through your core.
4. One-leg circle
Sets: 3 Reps: 10-12 each side Rest: 30-60sec
- Lie on your back, with arms by your sides, palms facing down.
- Bend one knee, placing that foot flat on the floor and extend the other leg up.
- Inhale to prepare, then exhale to gently engage your core.
- Draw a controlled circle with your raised leg, maintaining a stable pelvis.
- Repeat in the opposite direction. That’s one repetition.
- Do all your reps on one side, then switch sides.
5. Bird dog
Sets: 3 Reps: 10-12 Rest: 30-60sec
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Inhale to prepare, exhale to draw your navel gently toward your spine to engage your core and lift through your pelvic floor.
- Extend one arm and opposite leg, maintaining stability through your core, back and hips.
- Return to the start slowly and with control, then repeat on the other side.
- Continue, alternating sides with each rep.
6. Hundred
Set: 1 Reps: 100
- Lie on your back, with arms by your sides, palms facing down.
- Raise your legs into a tabletop position, with your knees over your hips and your ankles in line with your knees.
- Raise your head, neck and shoulders off the mat.
- Inhale to prepare, then exhale to engage your core and lift up through your pelvic floor.
- Pump your arms up and down from your shoulders while maintaining trunk stability.
- Inhale for five arm pumps, exhale for five arm pumps.
- Maintain strong core engagement, relaxed shoulders and steady breath throughout.
Make it harder: Extend your legs and hold them at a 45° angle to the floor for an extra challenge.
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