There’s an overwhelming number of workouts available on the Internet, which can be difficult to navigate. Luckily, expert Pilates instructor Jodi Montlake is on hand to make things simpler. She’s shared a three-move routine that can help you develop muscle throughout your body.
The routine engages muscles in both your legs and core, which support your pelvis, spine and posture. This makes it ideal for desk workers, as these targeted areas are often stiff and weak because of excess sitting.
You can do the short three-move routine on its own or incorporate it into a longer workout. You don’t need any equipment, but you might find an exercise mat makes the moves more comfortable.
1. Bridge
Sets: 3 Reps: 8-12
- Lie on your back with your knees bent and feet on the floor, hip-width apart. Your arms should be relaxed by your sides with palms facing down and your lower back should be flat on the floor.
- Engage your core by pulling your navel towards your spine and inhale. Then exhale, press your feet into the floor, squeeze your glutes (butt muscles) and slowly lift your hips towards the ceiling, pushing your knees out to the side slightly. Start small if you're new to this exercise and over time, try to lift your hips higher.
- Hold for a few seconds and slowly lower your hips back down to the starting position.
Trainer insights
"I always include a bridge in full-body workouts because you're recruiting a lot of the important muscles around your legs, like your thighs and your glutes," Montlake says.
"The bridge supports the back too and it's great for mobilizing and strengthening the spine.”
Back extension
Sets: 3 Reps: 8-12
- Lie face down on a yoga mat or a comfortable surface. Extend your legs straight behind you and place your arms at your sides with palms facing down. If you're more advanced, stretch your arms out in front of your head.
- Engage your core then slowly lift your head, chest, and upper ribs off the ground. Keep your neck in line with your spine and think about engaging your lower back muscles, glutes, and hamstrings as you continue to lift, while keeping your lower-body on the floor.
- Hold for a few seconds and then slowly lower your upper-body back down.
Trainer insight
Montlake says this extension exercise is great for people with sedentary lifestyles.
"This move will work the rhomboids around your upper back and you'll also use your core muscles," she says. "Start with your arms down on the floor and when you get more advanced you can work towards a swan dive [where you rock back and forth while holding this pose]."
Semi plank
Sets: 3 Duration: 15-30 seconds
- Kneel on the floor and walk your hands out in front of you, until your body forms a straight diagonal line from your shoulders to your knees.
- Place your forearms on the ground with your elbows directly beneath your shoulders. Your forearms should be parallel to each other, with palms facing down.
- Engage your core and hold this position, keeping your hips in line with your shoulders and knees. Keep your back flat and look down at the floor.
- Hold the pose for 15 seconds, gradually working up to 30 seconds and increasing the time you hold it for as you build strength.
Trainer insight
You might have come across the plank before but Montlake recommends a modification of this movement for beginners, which will allow you to reap the benefits of this exercise while also completing it with the correct form.
"Do this move with your elbows or your hands on the floor and your knees on the floor to work your core muscles," she says.
Need something soft and supportive for your practice? Our guide to the best yoga mats can help
