Have you ever contemplated getting studio Pilates equipment for your home workouts?
What if I told you that you may already own something that lends itself wonderfully to Pilates work? This month I’ll share with you a Pilates workout that I designed to be performed on…an Ottoman!
Perhaps you don’t have the money or inclination to purchase big Pilates equipment for home use. Well I’ve discovered to my delight that my padded ottoman is the perfect surface for so many Pilates exercises. Here’s a way to do some Aging Strong Pilates® in the comfort of your home and notch up the level.
The video below is my personal quick and dirty ~15 min workout that I do in my bedroom before or after a shower about 2-3x a week. I do it in my underwear for maximum skin to leather traction so I have good grip and don’t slide. Some of the exercises are extremely challenging so proceed with caution. They are safe but difficult, so listen to your body and proceed at a level and pace that matches where you are today.
At the end of this blog post I’ve included a full written list of the exercises so you can print it and repeat on your own with your choice of music.
Note: Your ottoman should not be on wheels or have a base that swivels.
My ottoman has a slope to it. Depending on the direction your lying on it, the slope can make a particular exercise easier or harder. If your ottoman is sloped, try and drape yourself on it in the same angle I do in the video. I demonstrate the exercises at the angle that facilitates each movement.
For example, for the beginning chest lift core series I’m positioned on my back with my buttocks on the low edge and the lower tips of my shoulder blades at the top of the slope. This is the easier orientation but you’ll see quickly that it is by no means “easy”. If your ottoman is level, that’s fine as long as it has nice padded edges so it doesn’t dig into you. If you choose not to do it in your underwear then add a shelf liner to the surface so you don’t slide.
This workout includes all ranges of motion, Flexion (just from Extension (back bending) to Neutral (straight line) so it’s safe for conditions where flexion is contraindicated) Rotation, Side Bending, and Extension. I incorporate wonderful stretches after working the muscles in all these planes of motion.
I have to admit this is one of my favorite routines. It’s a Bad A_ _ Core workout that energizes me and makes we feel worked in a short amount of time!
The planks are extremely challenging but if you have stiff feet or bunions that make it difficult to curl your toes under for planks on the floor, having your feet elevated makes that part actually easier since you don’t have to tuck your toes under. Remember, the more leg you have on the ottoman, the easier it will be, so position yourself wisely.
The two sections that I do face down (opposite arm and leg reach, swimming and swan) are great for strengthening the muscles that strengthen the hips and support good posture. Firing those upper back muscles has the added benefit of stimulating bone growth in the spine.
Here’s a full list of the exercises so you can repeat them on your own with your favorite music. Note that as you see in the video – you don’t have to do a lot of repetitions to make it count. If you want to get feedback from me on your technique, purchase a 30 minute online Skype session and I’ll ensure you’re moving safely and effectively!
Go slowly. Be Precise. Breathe. Have fun!
Ottoman Pilates Exercise List
On your Back (face up)
- Big X Stretch
- Chest Lift Series
- Oblique twisting toward the lifted tabletop leg
- Advanced: knees lift, lift, lower, lower, alternating lead leg
- Finish with Big X Stretch to lengthen the abdominals
On Your Belly
- Opposite Arm leg reach (ottoman under pelvis and belly)
- Final extension hands interlaced reaching toward feet-rotating head as you breathe w/ease
- Child’s pose/Rest position (knees open wide if you have osteoporosis or herniated discs)
- Leg lifts (bottom foot on floor, top leg lifts and lowers) Waist positioned at middle of ottoman
- Side Kick top leg, keep hips stacked vertically. Shift body so hips at middle of ottoman
- Hover body parallel to floor and hold (head in line with spine)
- Top leg lifts and lowers
- Side-Lying Stretch (shift yourself so it’s comfortable for you, grab top wrist with bottom hand)
Repeat above on the other side
- Planks (first with lower thigh and shin on ottoman) Hold position
- Add pushups if desired
- Walk further out so less leg on the ottoman-increased challenge
- Side Plank (one on each side-move slowly and hold/breathe)
- Swan (begin with breasts/chest hanging over the front edge, hands on the floor, feet on floor against base of the wall) Activate core and legs then Inhale as you rise, Exhale as you lower
- Child pose/rest position