Enjoy a 30-Minute Full-Body SLT Workout for an Effective Pilates Session at Home

Integrating pilates into your weekly fitness routine can offer numerous benefits akin to consuming vegetables – offering gains without losses. Pilates is renowned for generating substantial muscle tension and aiding in the development of a robust foundational strength which can be further enhanced with consistent pilates practice. To intensify your classic Pilates movements, all you need for today’s workout is a pair of sliders (or socks).

All month in Well+Good’s Trainer of the Month Club, Pamela Trujillo, an SLT trainer, has been assisting you in refining your Pilates skills using just a mat and sliders, which are a specialty of SLT known to engage your muscles rapidly. In today’s workout, you will experience a 30-minute full-body slider series encompassing your favorite moves designed to target your upper body, lower body, and, of course, your core. Below are the first five movements to kick off the session. Be sure to watch the video above for the complete workout.

1. Side Planks: Commence by positioning your hands on the mat and your feet on the sliders in a straight-arm plank. With your feet still on the sliders, extend your right foot towards your left side and transition into a right-side plank. Gently slide your foot back to the starting position and repeat the move on your left side. Alternate sides with control.

2. Bear Plank to High Plank: This serves as the final move in the plank position before transitioning to the mat. In a high-plank posture with your hands on the mat and feet on the sliders, slide both feet towards you until you are in a bear plank position – maintaining shoulder alignment over wrists, engaging core muscles, and keeping knees slightly above the ground. Contract your core and slide your feet back to return to a regular plank position. Remember to push the mat away with your hands to reduce unnecessary shoulder strain.

3. Sit-ups: It’s time for some sit-ups, so grab your mat. For this exercise, lightly position your hands behind your ears and engage your upper abs to lift your upper body without straining your neck.

4. Twisting Crunches: Prepare to engage your obliques. While keeping your hands behind your head, lift your head, neck, and shoulders off the mat and touch your elbow to the opposite knee. Conclude this movement by reaching both hands toward the ceiling and pulsating to completion.

5. Leg Lifts: Lie on your back, place your hands beside your hips, and raise your legs straight up. Maintain tight thighs, draw your bellybutton towards your spine, and gradually lower your legs towards the floor before lifting them back up. If you experience tightness in your hamstrings, slightly bend your knees. This exercise doesn’t require extensive leg movement – simply lower your legs until you feel your abs engaging.

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Ready to Get Started with this 30-Minute At-Home Pilates Workout?

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