Ever Trend Zone Fight the Monday blues with these easy Pilates exercises. Reduce stress and improve your mood with this calming and effective mind-body exercise.
Monday is the scariest day of the week. It is usually accompanied by feelings of anxiety and stress. The weekend is over, the fun is over, and the reality of the workday has settled in. But don’t worry. There is an effective solution to the Monday blues. Perform Pilates exercises to reduce stress. This mind-body method can improve core strength, flexibility, and mental focus, making it an effective relaxation tool and mood booster. Also, focusing on breathing techniques and focused movement can help quiet the mind, reduce anxiety, and promote calm. Try these best Pilates exercises to reduce stress.
What are Pilates exercises?
Pilates is a low-impact exercise that emphasizes coordinated movement, flexibility, and breathing. It is becoming increasingly popular in the world of fitness and rehabilitation. Joseph Pilates, a German physical trainer, introduced it in the early 20th century. Suitable not only for beginners, but also for people with certain medical problems. In a study published in the Physiology and Behavior Journal, scientists investigated the effectiveness of Pilates. They found that it helps reduce back pain and improve physical and mental health.
Can Pilates exercises help you cope with Monday blues?
Pilates exercises can help you fight Monday blues and stress with a comprehensive approach.
- Emphasizing core function improves posture and stability, reducing the physical strain associated with stress.
- According to a study published in the International Journal of Physiotherapy and Research, controlled movements and conscious breathing promote deep relaxation, calming the nervous system and reducing anxiety.
- By increasing flexibility and strength, you can improve your overall physical health, improve your self-esteem, and reduce feelings of overload.
- Additionally, the meditative aspect of this physical activity promotes mental clarity and focus, allowing people to face the week with a renewed sense of calm and purpose.
Best Pilates Exercises to Combat the Monday Blues
Pilates exercises are a great way to start your week feeling focused and energized. Pilates expert Dr. Vajra Shravani offers exercises to reduce stress and beat the Monday blues.
1.100
- Lie on your back with your knees bent and your head and shoulders slightly lifted off the mat.
- Move your arms up and down, inhaling for a count of 5 and exhaling for a count of 5, pumping 100 times in total.
2. Roll up
- Start by sitting with your legs stretched out and your back straight.
- Inhale as you reach for your toes, exhale as you slowly round your spine vertebra by vertebrae, sitting upright.
- Reverse the movement and slowly return to the starting position.
3. Cross Cross
- Lie on your back with your knees bent and your hands behind your head.
- As you exhale, twist your torso to the right and bring your right elbow toward your left knee.
- Inhale as you return to center, and exhale as you twist to the left, bringing your left elbow toward your right knee.
4. Single leg stretch
- Lie on your back with your knees bent and your hands behind your head.
- Straighten one leg and bring the opposite knee toward your chest.
- Switch legs, keeping your core engaged and your lower back pressed into the mat.
5. Stretch both legs
- Lie on your back with your knees bent and your hands behind your head.
- Straighten your legs and reach for your toes.
- Bend your knees back towards your chest, keeping your core engaged.
6. Teaser
- Lie on your back with your legs stretched out and your arms above your head.
- Engage your core to lift your upper body and legs off the mat and reach for 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 stretched out.
- Inhale and lift your chest and arms off the mat, looking slightly upwards.
- Slowly return to the starting position while exhaling.
8. The spine stretches forward.
- Sit with your legs stretched out in front of you and your back straight.
- Inhale and reach for your toes, keeping your back straight.
- As you exhale, slowly fall forward and bend your hips.
- Inhale and slowly return to the starting position.
9. Side plank
- Start in a plank position with your body in a straight line.
- Rotate your body to one side, supporting yourself on the outside of your forearms and legs.
- Hold for a few seconds, then switch sides.
10. Shoulder bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the mat and form 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 modify your exercises to reduce stress if necessary. If you are new to Pilates exercises, we recommend consulting a qualified instructor. Incorporating these workouts into your fitness routine will help you start your week feeling strong and ready to tackle anything.
Related FAQ
When is the best time to do Pilates exercises to reduce stress?
The best time to do Pilates for stress relief is when it works best with your schedule and allows you to practice consistently. Some people find that morning Pilates puts them in a positive mood for the day, while others prefer an evening session to help them relax after a long day.
Is it safe to do Pilates exercises every day?
Although Pilates has many benefits, it is generally recommended that you practice it two to three times a week. Practicing every day can increase your risk of overuse injuries, especially if you are a beginner. Listen to your body and incorporate rest days for optimal recovery and long-term results.
