Pilates Circuit Workouts

A circuit workout is one where exercises are performed one after the other with little to no rest. Pilates exercises are easily adapted to create a challenging circuit workout. To create your own Pilates circuit workout, perform exercises one after the other with minimal rest. Move slowly and deliberately through each movement and focus on feeling the movement in your core or abdominals.

Circuit 1

The single and double straight leg stretch focuses on the hamstrings and lower back while strengthening the muscles of the core. To execute the circuit, lie flat on your back with both knees pulled into the chest. Lift your shoulders off the mat and pull your chin toward your chest while also drawing your navel into your spine. Inhale and extend your right leg up toward the ceiling and draw the leg in toward your forehead. The left leg should be extended straight out hovering above the ground. Exhale and switch legs. Continue to alternate leg switch for 10 repetitions.

Progress to the double straight leg stretch by keeping the abdominals contracted and extending both legs up toward the ceiling, toes pointed up. Connect the heels and make a small "V" with the feet. Inhale and squeeze the thighs together while lowering the legs together down toward the mat. Stop just before your lower back lifts off the floor, exhale and lift the legs back up to starting position. Perform leg lowering exercise for 10 repetitions.

Circuit 2

The criss cross strengthens the internal and external obliques. Bend both knees to 90 degrees and keep your core lifted off the ground. Inhale, extend the right leg, and draw the left knee in toward the chest. Exhale, twist the upper body and take the right elbow over to meet the left knee. Inhale, switch legs, and bring the right knee toward the chest while you extend the left leg out. Exhale and twist the upper body so that the right knee and left elbow meet. Perform for 10 repetitions.

Progress to rocker with open legs by balancing all the weight of the body on the tailbone with the knees bent to 90 degrees. Hold on to the feet and ankles and hollow out the core. Straighten both legs into a "V" position and hold them shoulders-width apart, keep the arms straight. Roll back, imprinting the spine into the mat and roll back up, balancing the weight on your tailbone. Perform six to eight repetitions.

Circuit 3

The single leg kick strengthens the hamstrings, chest, triceps, and biceps while stretching the quadriceps. Lying on your stomach, lift your body up with your forearms and press your pelvis into the mat. Pull your navel into your spine. Keep the chest lifted and contract your buttocks. Exhale and kick your left foot toward your buttocks with a double kick, lower the left foot toward the floor and switch to perform the exercise with the right foot. Perform six repetitions.

Progress to double leg kick by lying facedown on the ground with the face resting to one side. Fold both arms behind the back and clasp the hands at the lower portion of your back. The legs are extended with the toes pointed up. Inhale and pull the heels toward the buttocks by bending the knees, kick the feet toward the buttocks three times. Exhale and extend the legs and arms out, lift the torso off the ground, opening the chest. Inhale, return to starting position with the face resting on the ground. Perform six repetitions.