ABDOMINAL FOCUSED STRENGTH PILATES WORKOUT

 


You’ve probably heard yoga or Pilates are great ways to release tension in your body, as well as improving flexibility and giving you better control of your muscles. But there’s one practice you might not have heard of: mobility flow.

Mobility flow is pretty similar to yoga, but it’s specifically aimed at helping you hone your mobility – that is, how well (and freely) you can move. It’s basically the abilities of your joints to move more actively. And as we’re all sat down a lot more, it’s important that we continue to work on how well our body can move.


“There are lots of reasons why mobility flow is good for you,” says Em Rickettz, personal trainer and fitness coach, who shares routines with her 220k Instagram followers. “Mainly though, it can improve your range of motion, posture and body awareness. In turn this can help improve your training, performance and reduce your risk of injury.”

Rickettz advises carving out five to 10 minutes a day to work on your mobility – it’s a great thing to do first thing to help you wake up and feel more free in your body. “It all adds up and makes it much less daunting (and much more rewarding!) if you carve out a little time every day,” she says.

She also says it’s a good idea to track your sessions – this can be a good way to keep you motivated and remind you to do it each day. “I use a Huawei Watch Fit in yoga mode to track my sessions and progress everyday – but you could track it any way you like. If daily isn’t achievable, I’d aim two to three times a week and build up from there. Consistency is key!”


Rickettz has shared a 10-minute mobility flow routine for people to try out. “It’s important that you never force your body into any poses or positions,” she adds. “Try to relax as much as you can and the more you relax, the more your body will melt into the poses.”


10-minute mobility flow routine

Exercise 1: Belly Breaths (30 secs)


Sit on your heels, toes together, knees as wide as the mat. Place your hands on your belly to feel your breath – take deep inward breaths, in through your nose, out through your nose. Ground yourself in the moment and use it to set an intention for your day/practice.

Exercise 2: Downward Dog (one minute)

This is an active pose, drive your heels down towards the mat, pedal your legs if it feels good or just hold for the duration. Really focus on opening up through the entire back of your legs.

Exercise 3: Cat / Cows (one minute)


Starting in tabletop position, inhale as you soften your belly towards the floor and shift your gaze upwards. Exhale as you flow back to tabletop position and continue drawing the belly in tucking your chin and rounding your spine.

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