EEven when your energy is down, sometimes it can feel good to move your body…even though a full-blown workout might seem like the last thing you want to do. Pilates instructor Chloe de Winter knows this feeling all too well. She’s a fan of what she calls ‘lazy girl’ Pilates (as she demonstrates in this clip).

“For a lazy girl, getting laid is essential,” says de Winter. This was the inspiration behind her floor-based, six-movement Pilates routine. These exercises build strength and endurance through the glutes, hamstrings and core muscles, she says. Practice them regularly, and you’ll feel stronger in your back, you’ll improve your posture, you’ll walk and run better, and you’ll be less susceptible to injury.

And you don’t have to stand to get those benefits! Talk about a low barrier to entry: the bar is – quite literally – on the floor “These moves help me feel strong, aligned and balanced,” says de Winter. “Plus, they’re designed for days when you don’t want to work out, so you’re still getting those post-workout endorphins. Always a win!”

Here are her six lazy girl moves, along with tips on how to maximize their effectiveness. Try each exercise for 30 seconds (unless otherwise noted), and do three rounds to complete the routine and get those endorphins kicking.

1. Glute bridge

“For gluteal and hamstring strength, tuck the tailbone down to support the lower back, heels into the ground, and squeeze the glutes!” De Winter said.

Straighten a glue bridge:

  • Lie on your back, knees bent, feet flat on the floor, arms by your sides.
  • Engage your core by tracking your knees just above your heels.
  • Press your hips toward the sky, engage your core, and squeeze your glutes.
  • Return to the starting position and repeat.

2. Tabletop curls

This move is “great for core and abdominal strength,” says de Winter He advises you to “maintain a neutral spine.”[keep a] (the small space between your lower back and the mat), keep your head and neck relaxed between the hands and think about reaching the thighs toward the center of the chest.”

  • Put your back.
  • Bring legs to tabletop position: thighs perpendicular to ground, knees bent 90 degrees.
  • Supporting your neck with hands behind your head, curl upward using your abdominal muscles.
  • Return to your starting position and repeat.

3. Juicy circles

“Very good for knee joints!” she says. “Try to lie on your side and feel the movement from the hip joint – you should feel the burning!”

  • Lie on your side, supporting your head with your lower arms; Rest the upper hand on your hip.
  • Bend Your Legs – Think: Sitting in a chair position, knees bent 90 degrees, thighs perpendicular to your torso.
  • Keeping your legs flexed, and using your glutes and outer hip muscles, rotate your upper leg in circles (first clockwise, then counterclockwise) for 15 to 30 seconds.
  • Repeat the entire exercise on the opposite side.

4. Bridge March

This exercise will definitely challenge your glutes, de Winter tells us. “Breeze marches are great for pelvic stability and also for your lower back.” A tip on variations: “If this exercise is too difficult, lift the heel instead of the whole leg.” Note!

  • Start in the glute bridge position described above and press the hips up.
  • Keeping core control and hip stability, lift your right leg off the ground.
  • Return your right foot to the ground.
  • Repeat on the left side.

5. Single-leg bridge

“Another challenge for the glutes and hamstrings!” she says. “You really have to try and keep the hips and pelvis level while doing it—that’s where the challenge lies. If a single-leg bridge is too hard, stick with glute bridges.” A classic always works.

  • Lie on your back, knees bent, feet flat on the floor, arms by your sides.
  • Engage your core by tracking your knees just above your heels.
  • Press your hips toward the sky and float one leg in the air, engaging your core and glutes.
  • Return to your starting position, and repeat on the opposite side.

6. Expand figure four

Ending your routine with a figure-four stretch is “great for opening up tight hips,” says de Winter. “Stay there for a full minute on each side if you can, and make sure you take slow, deep breaths as well.”

  • With your core engaged, lie flat on your back.
  • Cross your right heel over your left thigh, just above the knee, making a “figure four.”
  • Hug your legs toward your chest by clasping your hands around your left hamstring or around your shin.
  • Hold for one minute, and repeat on the opposite side.

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