In the last few years, Pilates has become one of my favourite workouts, just like it has for many other women my age. Twice a week, I grab my thick yoga mat and go to the studio. This has kept me strong flexible happy, and feeling good daily.
I do my strength training cycling workouts at home, but I don’t do Pilates workouts there very often. But this month has been even busier than usual, so I’ve only been able to do 10 minutes Pilates at home every day.
I write a lot about how much exercise or how little exercise we need to do to see changes improvements bodies. I thought that doing Pilates for just 10 minutes day would make a difference. After all, consistency more important than intensity.
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You might like this: A woman does a 15 minute Pilates workout on a yoga mat living room.
As a Pilates instructor, I can tell you that this 15 minute workout strengthens the core without sit ups. Kathryn Williams is stretching while doing 20 minutes yoga.
Don’t think that 20 minutes yoga isn’t enough. This simple routine helped me get stronger flexible balanced.
Woman doing Pilates standing up in her home studio, reaching down to touch the yoga mat floor
Reformer, get out of the way! This expert instructor 15 minute standing Pilates workout is the best way improve mobility and stability.
The good things that happen when you do Pilates for 10 minutes every day
1. Stronger core
Pilates is the only workout that works my core as well as other exercises. Since having three kids stomach muscles have never been the same, so my stomach is a top priority now. I also have pain lower back, which is why I’m working to keep my core muscles strong as I get older. I don’t want this pain to get worse.
I made sure to wake up my core for a few minutes during each of my workouts. This isn’t hard in Pilates because there are so many choices. The Hundred, the bird-dog exercise, the dead bug, the plank variations, and the teaser are some favourites mine.
Georgia Weibel, a Pilates instructor and the founder of Sync With Georgia, says that one of the best things about doing just 10 minutes Pilates is that it will help you get stronger in core, which will help you in your daily life, whether you’re “walking, lifting, shopping, or sitting at desk.”
2. Better posture
A lot of us sit at desks for hours at a time, hunched over, and don’t move our bodies enough. Georgia says that one of the benefits of a short Pilates workout is that “within a week or two, you’ll feel taller less tense across your shoulders and neck.” When you work on your core, your back and stomach muscles get stronger improving posture and eases any aches and pains.
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Georgia also says that “on a deeper level, daily low impact movement improves circulation and lymphatic flow, which can help with that heavy sluggish feeling that a lot of women get when they are stressed or sitting long periods of time.”
3. Good for your mental health
The more something makes you feel good inside and out, the more you want to do it. This is what happened to me during this Pilates challenge days. My husband said to me on the third day, “You look very happy lying there,” and he was right. I was happy. I was taking time for myself, moving my body, and getting stronger.
Georgia says that even a small meaningful commitment to yourself will help you feel more confident trust yourself more.
I love that Pilates makes me focus more doing as I get stronger and better at it. The moves have gotten harder, which means my mind can’t think about the things stressing me out, so it’s a great time to relax.
I traded in my expensive reformer classes home for a Pilates board at home for two weeks happened. Here’s what happened.
Woman doing yoga in her living room as a workout
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Georgia says, “The breathing patterns used in Pilates help wake up the nervous system, which is the body’s way of calming down.” It can help you get out of fight or flight mode, which is how a lot of us feel right now.
Emma Mahama, a Pilates instructor who owns the Everybody Reformer studios in London, says, “It also helps you feel more confident.” You move differently as you get stronger and more in touch body. This physical strength often leads to mental strength well.
4. It’s not boring
I have never been bored doing Pilates, but some days it is harder to do an hour long class than others. I definitely couldn’t do one every day. It’s easy to change things daily when you only do Pilates for 10 minutes.
There were a few days when I was more tired days, so I changed the moves to fit how body felt. On days when I didn’t want to do much, I’d do slower moves glute bridges and clams.
I used my weights to do strength based moves like squats on some days. Georgia says, “Movement becomes much more natural long lasting when women know that their energy levels change throughout the month.”
I also used the Peloton app change things up even more. It’s one of the best Pilates apps because it has a lot of 10 minute classes.
You can also find other apps and YouTube channels offer similar classes and a wider range options.
Every day, Kat Storr does 10 minutes Pilates on a yoga mat while holding a hand weight exercise in the bird-dog exercise.
Kat did 10 minute Pilates classes with weights using the Peloton app other apps.
(Image credit: Kat Storr / Future)
Pilates apps that have workouts that last 10 minutes
Peloton
Look at Peloton
You may know Peloton for its cycling or running workouts, but the apps (which work on any device) have a lot more offer. For example, they have hundreds of Pilates workouts home.
YogaGo
Look at plan.yoga-go.io
This app for yoga and Pilates has sessions that last from 10 minutes half an hour and include a wide range styles.
Pilates Anytime: Go to pilatesanytime.com
You can do mat and Reformer Pilates sessions at home or in the studio with Pilates Anytime classes. You can do a class in 10 minutes less.
5. More motivation
Adding movement to your daily routine even just for 10 minutes, will make you feel more energetic. This will then have an effect on other parts life.
After I work out or go for a walk, I always feel good myself, and the endorphins give me a boost next hours.
This often makes me work harder eat better, or just have a better day overall!
The changes I saw in my body from working out regularly also kept me going.
“Ten minutes lets you focus on the basics like breathing, alignment, and using your muscles correctly, without feeling overwhelmed. Consistency really makes a difference,” Emma says.
6. It’s still a tough workout
I might have made it sound like doing Pilates 10 minutes every day is easy. Yes, it’s not a 50 minute Reformer burner or one of my nonstop mat classes.
I could feel every second mat during the 10 minutes on the mat.
I wanted to make the most every minute, so on days when I had more energy used hand weights to make my squats and bird dog exercise harder.
I also used a set resistance bands to help me with my leg and glute workouts.
Emma says that tools like this can help you get more practice. “It adds variety and a gradual challenge while still letting you keep your movements controlled precise.”
You don’t need a lot equipment results, but a mat and a few small props can be a great and cheap way improve your practice.
