We all know exercise is good for us, but it can be difficult to find time to do it.
Exercise snacking is a simple way to squeeze some mood-boosting movement into your day. You could do a few squats, lunges, push-ups or burpees. Or, you could try doing something like this five-minute Pilates routine from ACE-certified personal trainer and Balanced Body Pilates educator Staci Alden.
Simply do the nine movements for 30 seconds each (except for the supine leg circles, where you'll do 30 seconds on each leg) to stretch and strengthen your whole body from head to toe.
Staci Alden's five-minute Pilates routine
1. Seated breathing
Time: 30 seconds
- Sit cross-legged or with your legs straight out in front of you with your hands on your rib cage.
- Take a full breath in, trying to expand the lungs under your hands.
- On the exhale, draw the belly in and lengthen the spine to sit tall.
2. Half roll back
Time: 30 seconds
- Sit upright with your legs out in front of you, knees bent and feet flat on the floor.
- Holding your arms straight out in front of you, exhale, and as you do tuck your tailbone and lean back halfway, really trying to sink the tailbone down.
- Stop halfway, then slowly sit back up to the starting position.
3. Half roll back with twist
Time: 30 seconds
- Sit with legs out in front of you, knees bent and feet flat on the floor. Hold your arms straight out in front of you.
- Exhale and, as you do, tuck your tailbone and lean back halfway while twisting to one side (as pictured above).
- From here, slowly sit back up to the starting position then repeat, alternating sides.
4. Supine leg circles
Time: 30 seconds on each leg
- Lie on your back with your arms by your sides, pressing into the ground with your hands.
- Lift one leg up to the ceiling and point your toes upwards.
- Draw small circles with the raised toes in the air. If your hips begin to move, reduce the size of the circles you are drawing.
5. Glute bridge
Time: 30 seconds
- Lie on your back with knees bent and your feet flat on the ground, hip-distance apart.
- Press through your feet to lift your hips so your thighs and torso form a straight line.
- Pause at the top for a second, then lower your hips back to the starting position.
6. Side lying leg kick
Time: 30 seconds on each side
- Lie on your side with your lower arm bent under your lower ear to support your head. Stack your hips on top of each other and place your top hand on the mat in front of you for stability.
- Hinging at the hip, kick your top leg forward and back. Aim to keep your hips stable and upper body still.
7. Swan prep
Time: 30 seconds
- Lie on your stomach with your legs extended behind you. Keeping your elbows tucked to your side, place your hands on the mat either side of your shoulders. Pull your shoulders back then down.
- Breathe in and lift your chest away from the floor. Keep your eyes on the mat and your feet heavy on the ground throughout—think about making your body as long as possible from your head to your toes.
8. Leg pull front
Time: 30 seconds
- Find a plank position, spreading your weight between your hands and toes. Your hands should be directly beneath your shoulders. If this feels too difficult, you can lower your knees to the ground.
- Lift one leg and reach it toward the ceiling while keeping your hips even.
- Shift your weight forward and back, as pictured in the two images above.
- Lower your raised leg and repeat on the other side.
9. Cat stretch
Time: 30 seconds
- Start on all fours, with your hands directly beneath your shoulders and your knees underneath your hips.
- Push your pelvis forward to round your back.
- Exhale and return to the starting position. Repeat.
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