Fight Monday boredom with these simple Pilates exercises. Reduce stress and improve your mood with this calming and effective mind-body practice.
Monday is the scariest day of the week. As a rule, this is accompanied by feelings of anxiety and stress. The weekend is over, the fun is over, and the reality of the work week has set in. But don’t worry, there is an effective solution for Monday. Do Pilates exercises to reduce stress. This mind-body technique, which can improve core strength, flexibility and mental focus, can be an effective tool for relaxation and mood enhancement. In addition, the emphasis on breathing and focused movements helps calm the mind, reduce anxiety, and promote a sense of calm. Try these best pilates exercises for stress reduction.
What are Pilates exercises?
Pilates is a low-impact exercise that emphasizes controlled movement, flexibility, and breathing. It is becoming increasingly popular in the world of fitness and rehabilitation. The German physical trainer Joseph Pilates introduced it at the beginning of the twentieth century. It is suitable for beginners as well as people with special medical problems. In a study published in the Physiology and Behavior Journal, scientists examined the effectiveness of Pilates. They found that it helped relieve lower back pain and improve physical and mental health.
Can Pilates help you deal with the Monday blues?
Pilates exercises help in the fight against nausea and stress with a comprehensive approach.
- Focusing on core engagement improves posture and stability, reducing the physical tension that can often accompany stress.
- Controlled movements and mindful breathing promote deep relaxation, which calms the nervous system and reduces anxiety, according to a study published in the International Journal of Physiotherapy and Research.
- By increasing flexibility and strength, it improves overall physical well-being, boosts self-esteem and reduces feelings of overwhelm.
- In addition, the meditative aspect of this physical activity promotes mental clarity and focus, allowing people to approach the week with a renewed sense of calm and purpose.
The best pilates exercises to combat Monday
Pilates exercises are a great way to start the week feeling focused and energized. Here are exercises to reduce stress and help you beat Monday, as suggested by Pilates expert Dr. Vajala Shravani.
1. A hundred
- Lie on your back with your knees bent and your head and shoulders slightly off the mat.
- Pump your arms up and down, inhaling for 5 counts and exhaling for 5 counts, for a total of 100 strokes.
2. Collapse
- Begin by sitting up tall with your legs extended.
- Inhale and reach for your toes, then exhale and slowly arch your spine up, vertebra by vertebra, until you’re sitting upright.
- Reverse the movement by slowly rolling back to the starting position.
3. Cross-cross
- Lie on your back with your knees bent and your hands behind your head.
- Exhale and twist your torso to the right, bringing your right elbow to your left knee.
- Inhale and return to center, then exhale and turn to the left, bringing the left elbow to the right knee.
4. Stretching on one leg
- Lie on your back with your knees bent and your hands behind your head.
- Straighten one leg and bring the opposite knee to the chest.
- Switch legs, keeping your core tight and your lower back pressed into the mat.
5. Double leg stretch
- Lie on your back with your knees bent and your hands behind your head.
- Straighten both legs and reach for your toes.
- Bend your knees back toward your chest while holding your core.
6. Teaser
- Lie on your back with your legs extended and arms above your head.
- Engage your core and lift your upper body and legs off the mat, reaching toward your toes.
- Hold for a few seconds and slowly return to the starting position.
7. Swan
- Lie on your stomach with your hands under your shoulders and your legs extended.
- Inhale and lift your chest and arms off the mat, looking up slightly.
- Exhale and slowly return to the starting position.
8. The spine is stretched forward
- Sit tall with your legs out in front of you.
- Inhale and reach up to your toes, keeping your back straight.
- Exhale and slowly bend forward, hanging at the hips.
- Inhale and slowly return to the starting position.
9. Side bar
- Start in a plank position with your body in a straight line.
- Turn the body to one side, leaning on the forearm and the outer edge of the foot.
- Hold for a few seconds, then switch sides.
10. Shoulder bridge
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the mat, creating a straight line from your shoulders to your knees.
- Hold for a few seconds and slowly lower your hips back to the mat.
Remember to listen to your body and change your stress relief exercises as needed. If you are new to Pilates, it is recommended that you consult a qualified instructor. By incorporating these workouts into your fitness routine, you can start your week feeling strong and ready to tackle whatever comes your way.
Related FAQ
When is the best time to do Pilates exercises to reduce stress?
The best time to do Pilates for stress reduction is when it fits best into your schedule and allows for consistent practice. Some people find that morning Pilates puts them in a positive mood for the day, while others prefer an evening class to unwind after a long day.
Is it safe to do pilates every day?
Although Pilates offers many benefits, it is generally recommended to practice 2-3 times a week. Daily practice can increase the risk of overuse injuries, especially for beginners. Listen to your body and include rest days for optimal recovery and long-term benefits.
