{"id":10006,"date":"2024-01-31T22:01:57","date_gmt":"2024-01-31T15:01:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10006"},"modified":"2024-01-31T22:01:57","modified_gmt":"2024-01-31T15:01:57","slug":"morning-pilates-benefits-plus-a-workout","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10006","title":{"rendered":"Morning Pilates: Benefits Plus a Workout"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>f you&#8217;re the type of person who wakes up, <a href=\"https:\/\/www.wellandgood.com\/how-choose-gym-shoes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-choose-gym-shoes\/\">puts on their sneakers<\/a>, and heads to a <a href=\"https:\/\/www.wellandgood.com\/15-minute-no-equipment-hiit-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/15-minute-no-equipment-hiit-workout\/\">HIIT workout class<\/a>, keep doing your thing. But if you prefer to go from lying in your bed to lying on your mat, morning Pilates might be the best way to start your day. Just ask <a href=\"https:\/\/www.instagram.com\/brian__spencer\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/brian__spencer\/\">Brian Spencer<\/a>, a Pilates instructor at <a href=\"https:\/\/eastriverpilates.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/eastriverpilates.com\/\">East River Pilates<\/a>, who created a flow for those of us who don\u2019t exactly rise and shine.<\/div>\n<p>\u201cThis is perfect if you&#8217;re more like me and need a little moment to wake up slowly and lie down a bit,\u201d he says in his easygoing morning Pilates workout that\u2019s part of this month\u2019s <em>Well+Good<\/em> <a href=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\">Trainer of the Month Club<\/a>. \u201cIt should feel like you\u2019re still in bed, getting that nice good morning stretch.\u201d<\/p>\n<p>Throughout the 24-minute workout, you can get away with toning your muscles <em>without<\/em> going the extra mile. But if you want to make the exercises more challenging as your body wakes up, there are options all throughout the workout that allow you to do exactly that. &#8220;No matter what, at the end, you&#8217;ll be ready for the day,&#8221; he says.<\/p>\n<h2>The benefits of morning Pilates<\/h2>\n<p>Getting to start your day lying down isn\u2019t the only benefit of morning Pilates. Working out first thing in the morning also <a href=\"https:\/\/www.wellandgood.com\/improve-blood-circulation-naturally\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/improve-blood-circulation-naturally\/\">increases blood flow<\/a> to your brain and body, not only helping you wake up but also giving you a <a href=\"https:\/\/www.wellandgood.com\/benefits-morning-workouts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-morning-workouts\/\">boost of energy<\/a> to kick-start your day.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/morning-pilates-benefits\/\" current-title=\"Wake Up Every Muscle in Your Body With This Gentle Morning Pilates Workout\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Stocksy_txpe6f8dca27Us300_Medium_5291761-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-31\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/morning-pilates-benefits\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/morning-pilates-benefits\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/morning-pilates-benefits\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>The benefits of morning workouts also carry into the afternoon and night. A small 2019 study published in the <a href=\"https:\/\/bjsm.bmj.com\/content\/54\/13\/776\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/bjsm.bmj.com\/content\/54\/13\/776\"><em>British Journal of Sports Medicine<\/em><\/a> found exercising in the a.m. improves attention and decision-making throughout the day, meaning you\u2019ll be on your A-game at work. You\u2019ll also <a href=\"https:\/\/www.wellandgood.com\/evening-workouts-better-than-morning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/evening-workouts-better-than-morning\/\">sleep better at night<\/a>, as early workouts help regulate your body&#8217;s internal clock, promoting a healthier sleep-wake cycle.<\/p>\n<p>What\u2019s really nice about morning Pilates in particular is that the gentle breathing and slow and controlled exercises you\u2019re doing throughout the workout <a href=\"https:\/\/www.wellandgood.com\/morning-pilates-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/morning-pilates-workout\/\">activate the parasympathetic nervous system<\/a>. This allows you to start your day in a calm headspace\u2014something a more intense workout, like HIIT or cycling, may not do.<\/p>\n<p><em>Prefer lying down during your workouts? This morning Pilates flow wakes your body up slowly and gently, letting you ease into your day:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"Easygoing Morning Pilates | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/HwedIHKKEmY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>What to expect during this morning Pilates workout<\/h2>\n<p>By the end of Spencer\u2019s workout, you\u2019ll have targeted every muscle in your body\u2026 without even fully realizing it.<\/p>\n<h3>Hip raises<\/h3>\n<p>The workout starts with the booty, where you\u2019ll complete a round of hip raises (aka <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-pilates-bridge\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-pilates-bridge\/\">Pilates bridges<\/a>) that have additional add-ons like pulses if you\u2019re in the mood (or, let\u2019s be honest, awake enough) to make things more challenging. If your body still needs time to wake up, don\u2019t push it. In fact, in that case, Spencer recommends easing in even more slowly. &#8220;Modify your range,\u201d he says. \u201cMaybe you don&#8217;t go as high into the bridge as I&#8217;m going.&#8221;<\/p>\n<ol>\n<li>Lie on your back with your knees bent and arms by your sides.<\/li>\n<li>Slowly tuck your pelvis and move your hips toward the ceiling into a bridge.<\/li>\n<li>Melt your spine back down to the mat.<\/li>\n<li>Repeat four more times.<\/li>\n<\/ol>\n<p>Want an extra challenge? Add a round of hip pulses at the top of the bridge.<\/p>\n<h3>Forward curls with twists<\/h3>\n<p>Next up, the abdominals. An aspect of morning Pilates that Spencer loves is core work. \u201cI love abdominal work in the morning. It sets your breath off to such a good start,\u201d Spencer says. \u201cA lot of times, you&#8217;ll feel it\u2014you&#8217;ll be like &#8216;Oh my gosh, I can breathe so much better after this.\u2019\u201d<\/p>\n<p>You&#8217;ll go through series of core exercises\u2014including some forward curls with twists that <a href=\"https:\/\/www.wellandgood.com\/bodyweight-core-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/bodyweight-core-workout\/\">target the obliques<\/a>. If you prefer to keep things more low-key, you can stick with forward curls sans twists (either with your legs bent or raised into a tabletop position).<\/p>\n<ol>\n<li>Start lying on your back.<\/li>\n<li>Place your hands behind your head and raise your shoulder blades off the mat.<\/li>\n<li>Bring your legs into a tabletop position.<\/li>\n<li>As you curl up, twist to the right, then lower back down.<\/li>\n<li>Curl up and twist to the left, then lower back down.<\/li>\n<li>Repeat four more times.<\/li>\n<\/ol>\n<p>Want an extra challenge? As you twist, extend the opposite leg instead of keeping it in tabletop.<\/p>\n<h3>Moving espresso<\/h3>\n<p>After some stretching\u2014aka exactly what your body is likely craving first-thing in the a.m.\u2014Spencer goes into the final exercise, a little something he likes to call a \u201cmoving espresso.\u201d Basically, if you\u2019re not awake yet, you\u2019re about to be: &#8220;This is where you get ready for your day,&#8221; he says.<\/p>\n<ol>\n<li>Start in a high plank position with your hands directly under your shoulders and your body in a straight line from your head to your toes.<\/li>\n<li>Sit the hips back like you&#8217;re in a child&#8217;s pose, only this time your knees will be hovering above the floor.<\/li>\n<li>Push forward as you return to your plank.<\/li>\n<li>Repeat 10 times, slightly increasing your speed as you get more comfortable with the movement.<\/li>\n<\/ol>\n<p>And just like that, you\u2019ve officially crossed your daily workout off your list. With an uplifting <a href=\"https:\/\/www.wellandgood.com\/pilates-workout-for-tight-hip-flexors\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pilates-workout-for-tight-hip-flexors\/\">Pilates flow<\/a> under your belt\u2014and a \u201cmoving espresso\u201d caffeinating you better than any coffee can\u2014it\u2019s safe to say you\u2019ll be feeling energized for hours to come.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Wheeler, Michael J, et al. \u201cDistinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: A three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition.\u201d <i>British Journal of Sports Medicine<\/i>, vol. 54, no. 13, 29 Apr. 2019, pp. 776\u2013781, https:\/\/doi.org\/10.1136\/bjsports-2018-100168.            <\/li>\n<li>\n                          <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re the type of person who wakes up, puts on their sneakers, and heads to a HIIT workout class, keep doing your thing. But if you prefer to go from lying in your bed to lying on your mat, morning Pilates might be the best way to start your day. Just ask Brian Spencer, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":10008,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10006","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10006"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10006\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/10008"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}