Lifestyle
Daylight is limited this winter, and we know getting up and out of bed can be even harder. If you’re not ready to hang up your fitness goals for the year, our Moda neighbourhood gyms are open 24/7 and you don’t even need to step outside. Prefer the comfort of your own home? No problem. Follow these “at home” workouts without the commute.
Swapping our morning latté for Pilates
We’re all for a mince pie and bailey’s but if you looking to maintain the balance this season we have the perfect workout. Here Amy from @sculptpilatesbyamy takes us through a simple but impactful home Pilates workout.
Toe taps
12 reps
Toe taps
12 reps
Starting with legs in table top, draw your belly button towards your spine so your lower back remains flat against the mat. Hinging from the hip joint, lower one leg at a time tapping the toes to the floor.
Single leg stretch
12 reps
Single leg stretch
12 reps
Taking hold of the right shin, reaching the leg away to 45 degrees, curl the head and shoulders off the floor and really slowly swap the legs over. Try and keep the upper body still while the legs move.
Shoulder bridge
12 reps
Shoulder bridge
12 reps
With 10 pulses at the end - feet hip distance, close to the body, hands up to the ceiling, palms facing each other. Tuck your tailbone under and press your lower back into the mat, slowly peel your spine off the floor up into a bridge. Squeeze the bum at the top and reverse as slowly as you come up.
Reverse plank
8 reps
Reverse plank
8 reps
Place your hands behind you, fingers facing forwards. Squeeze your shoulder blades together. With your legs out in front we start with flexed feet - point your toes down towards the mat and drive your hips up towards the ceiling. Slowly come back down - as soon as your bum touches the mat we are back up.
Clam
10 reps
Clam
10 reps
On your side, elbow underneath your shoulder, pull your ribcage away from the mat and bring your other hand behind your head. Bend your knees, tilt your feet to the ceiling. Press your big toes together as you open the knees, and close the knees back together. Spend a second at the top if you can.
Side kicks
8 reps
Side kicks
8 reps
Same body position as the Clam, extend the top leg up towards the ceiling as high as you can without changing the position through the upper body. Keep the movement slow and controlled.
Side plank
30 seconds
Side plank
30 seconds
Stack the feet on top of each other and lift the hips off the floor. Squeeze the inner thighs together to help maintain balance. If this is too hard, bring the bottom knee back down to the floor and continue.
Plank leg pull
8 reps
Plank leg pull
8 reps
Come into a plank position. engage your core and then pull your right leg off the floor, thinking about it moving away from your body as opposed to high. Return the foot and repeat on the other side. Continue for a further 6 reps.
Watch the workout here.
The NBHD V4 has landed.
This edition arrives in time for the festive season where the twinkling lights are creeping in and everyone’s winding down (or winter arcing!) ahead of Christmas.
Check it out here.
