Pilates may not be at the top of your mind when it comes to outdoor workouts, but it should be. It’s simpler than you think to take your indoor mat or apparatus-based workout to the park, and it brings a breath of fresh air to your Pilates routine while still providing a great workout.
With these four fast and easy steps, you can take your mind off the mat. A park bench and a 10- to 15-minute burst of effort are all you need. Put on some easy-to-move-in clothes and leave your shoes at home. Each of these activities has a park-specific choice to boost the results and make the most of your surroundings.
Jumping Jacks are old-school, but what in the world is a Jump & Jack?
Jumping jacks, believe it or not, were a favorite of Joseph Pilates’s, and that PE standby from grade school can do wonders for you today. The Jump & Jack is a new spin on this old favorite.
In two counts, perform the jumping portion. The first count is up, and the second count is down. Then, in another two counts, repeat the jack part—a hop forward and back with a hip thrust. Toss your arms to shoulder height as you jack forward. Then lower them to return the hop. Practice this motion until you’ve mastered it. Then you can begin your set. These can be done anywhere and are a great way to start outdoor workouts.
Here’s a quick rundown of the instructions:
I. Jump with your arms overhead and your feet spread wide.
II. Jump with your arms down and your legs together.
III. Jump up, keeping your legs together and your arms at shoulder level in front of you.
IV. Return to a standing position with your legs together and your arms down.
Do this 15–25 times more.
Outdoor Workouts: Park-Friendly Version
To perform the “jack,” or forward/back part of the jump, find a low curb. On flat land, the open-close portion, or the first two counts, take place. Count 3 or the jack place jumps up on the curb and returns to the ground on count 4.
Alteration
Had trouble with jumping jacks? It’s no problem. Just use your arms for this pass, and keep your lower body still. You’ll always warm up and get the blood flowing without having to worry about balance or pacing slowing you down.
Series of Pilates Pushups for outdoor workouts
What about pushups? Please double-check that. Pilates has them as well. We do them with a set of parameters in mind.
I. Take a tall stance with your arms extended overhead.
II. Come to a complete stop and walk your hands out to a plank position.
III. Perform 5 triceps pushups while maintaining a straight back.
IV. Roll up to standing by piking your hips up and walking your hands down to your feet.
Repeat the pushups two more times for a total of 15 pushups.
Outdoor Workouts: Park-Friendly Version
As a support surface, use a bench. Place both hands on the bench and round back. Perform your 5 pushups after walking both feet back. Before repeating 3–4 more sets, press back up from your last pushup and walk both feet in to stand tall.
Alteration
Instead of doing pushups, hold the plank pose for 3–5 breaths. After a brief break, repeat 2–3 times more.
Side Planks (Pilates)
This step tones the waistline by working the side abdominal muscles.
I. From a standing position, roll down and out to a straight arm plank with both hands.
II. Pivot to one side while keeping your feet stacked OR slightly apart while raising your top knee.
III. Lift your hips and waist high, turning your head to look up the extended arm with the free arm.
IV. Finally, lower your hand to the ground and your hips to the ground.
Rep 5–8 times more. Until switching sides, complete a full straight two-arm plank.
How to Advance the Side Plank Exercise Safely
Outdoor Workouts: Park-Friendly Version
As a support structure, use the bench. Start your plank on the bench by putting your hands down first and walking backwards with both feet. Pivot to one hand and repeat the above steps.
Alteration
To widen the support, simply step one foot in front of the other. Phase 1 should be kept for 3–5 breaths. Take a break, then repeat 2–3 times more.
Standing Splits (Pilates)
These Pilates standing splits will tone, stretch, and strengthen your legs and groin. Aim for a steady, coordinated movement through the pose. These are easy additions to your outdoor workouts.
I. Foot back into a deep runner’s lunge from an upright stance.
II. Straighten the back leg while maintaining a deep and low bend in the front leg.
III. Raise your arms behind your head and bring your body upright.
IV. Maintain your balance as you straighten your front leg and then bend it low.
Rep 8–10 times more. After that, swap legs.
Outdoor Workouts: Park-Friendly Version
This exercise can be done on a bench to concentrate on versatility. For a deeper stretch but less strength-building, stand in front of the bench and put your front foot atop the bench.
Alteration
With this step, maintaining balance can be difficult. If you need a little extra help keeping upright, stand behind a bench to support your hands.
The Pilates approach to exercise is distinguished in the fitness world by its six principles.
It’s worth noting that Joseph Pilates did not create the Pilates principles directly. Later teachers translated Joseph Pilates’ work into these ideas. As a result, the Pilates group does not always agree on the order of the principles, the precise terms used for those concepts, or the number of principles. Nonetheless, almost every Pilates training program you follow will include some variant of the Pilates principles — similar to what I present here.
Pilates’ Integrative Mind-Body-Spirit Approach: Six Principles
Pilates’ dissertation was initially known as “Contrology.” He saw this as a body/mind/spirit movement approach based on the integrative effect of principles like centering, focus, control, precision, breath, and flow. These fundamental principles infuse each workout with purpose and fullness of speech, whether working out on a mat or using Pilates equipment like the reformer or cadillac:
Centering
Physically moving the emphasis to the middle of the body, the powerhouse region between the lower ribs and pubic bone, is what this term entails. Pilates exercises are derived from the center in terms of energy.
Concentration
You can get the most out of each movement if you give it your full attention and do it with complete dedication.
Control
Every Pilates exercise is performed under strict muscular control. There is no part of the body that is left to its own devices. It’s all regulated by the mind’s conscious, deliberate movement.
Precision
During each movement in Pilates, awareness is maintained. For each part of the body, there is an acceptable placement, orientation relative to other body parts, and trajectory.
Breath
In his exercises, Joseph Pilates stressed taking a deep breath. He proposed using the lungs like bellows, using them to forcefully pump air into and out of the body. The majority of Pilates exercises are coordinated with the breath, and proper breathing is an important aspect of Pilates exercise.
Flow
Pilates exercises are performed in a fluid motion. All exercises are aimed at fluidity, grace, and ease. An exercise’s energy binds all body parts and spreads evenly across the body. Pilates equipment, such as the reformer, are excellent mirrors of one’s flow and focus since they bang about and become very “machine-like” when one loses control and flow.
Kim’s final thoughts…
Remember that the aim of Pilates is to enhance all aspects of your health in one method, no matter where you do your workout. Use the whole body as a team, with all of the moving parts cooperating. Remember to concentrate not only on strength and stretching, which come naturally with Pilates, but also on control, concentration, and breathing, both of which are additional Pilates benefits. Making Pilates a part of your outdoor workouts brings a change of scenery into the mix and helps keep things fresh.
The Pilates principles can seem abstract at first, but their integration accounts for the harmony, grace, and ease that can be achieved through Pilates practice. They can be said in slightly different ways and in a different order, but in Pilates, they all mean the same thing. Want to learn more about Pilates, click HERE to learn how Pilates is used to manage pain.
