What is the best gift of all? The one that keeps on giving!
Today I give you the 12 days of Christmas Pilates Reformer workout. Don’t have a Reformer? Here is a Pilates mat version of the 12 days of Christmas from last year. It is a fun way to bring Christmas cheer into your Pilates workout, but who says that you can not do it after the winter holidays are over?
The creative contemporary sequencing of the classical Pilates Reformer moves keeps you flowing seamlessly through this workout. The sequence is geared towards Intermediate level students but it can be Beginner-friendly as well with a few modifications (watch the video and read notes below.) The great part about this workout is that it is done on two springs and there is no need to change the position of the footbar, headrest etc.
For a fun Christmas-themed Pilates class you can stick to the layering style of the beloved Christmas song but for an all-year workout repeat the full sequence once (starting with #12) with your preferred number of repetitions of each exercise.
Let’s get started!
Setup: In this video I am working on a Balanced Body Reformer and use 2 red springs. A beginner can do this workout with 1 Red and 1 Blue spring.
On Peak Reformer I would use 1 Yellow and 1 Blue spring or 2 Blues for a Beginner-friendly version.
Footbar is in the middle position on BB but it will be on high for most other Reformers. One of the exercises in the sequence is Stomach Massage so make sure that you are set up comfortably for this exercise. Possibly move the carriage out or lower the footbar.
I recommend using a sticky pad under the hips to make Stomach Massage more comfortable.
Warmup: Start with a footwork sequence and the Hundred to warm up.
Finish: After you are finished add 5-10 minutes of stretching (Hamstring Stretch with feet in straps, Eve’s lunge, Mermaid) and cool down with a standing Roll Down.
Exercises:
1x – Shoulder Bridge
2x – Stomach Massage Round Back. Alternative (not included in the video) – Footwork with Releve in an ab curl position.
3x – Stomach Massage Flat Back. Alternative (not included in the video) – Footwork with Releve propped up on the elbows, chest open.
4x – Stomach Massage Twist.
5x – Arm Circles Supine. Challenge: Arm circles while maintaining an ab curl.
6x – Iron Cross. Challenge: Iron Cross with straight legs and in an ab curl.
7x – Lower Lift the Legs with hands in straps or Lower Lift Feet in Straps.
8x – Leg Circles from the Feet in Straps series (4 each direction.)
9x – Frog or Short Spine Massage.
10x – Backstroke without the box with head up or down (5 each direction.)
11x – Pelvic Lift
12x – Prances/Running in Place
You can watch a shorter and more “Christmassy” sped up version of the workout below:
Outfit: Nuyu Wonder Woman Pants and Mesh Tank, Shashi Star Socks
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If I could only do 1 Pilates mat exercise every day, it would be the Hundred. This one exercise does such a great job at warming upand waking up the whole body up for anything to follow. You can focus on different Pilates principles, breath, length, opposition to get stronger and better at it!