Mini Pilates Workouts for the Busy Holiday Season

During the holiday season, our routines tend to change a lot, and Pilates classes can easily slip to the bottom of the priority list. As a studio owner, I see more late cancellations in the weeks leading up to Christmas than at any other time of year.

There are illnesses (yours or your children’s), last-minute lunches with friends, school concerts, Christmas parties, and all those extra errands that weren’t on the original to-do list — gift shopping, food prep, wrapping, travel. It’s no surprise that many clients start to feel overwhelmed, and workouts are often the first thing to go.

It’s unfortunate, because Pilates can actually help during this busy season. But it’s also completely understandable when things slip; juggling everything this time of year is hard, and studios may also close for some holiday days, making consistency even more challenging.

When You Start To Feel Achy

During this season of busyness, our bodies often feel it.

Your feet and legs can become sore and achy from:

• Long hours shopping at malls or Christmas markets
• Wearing heels or dress shoes you don’t normally wear
• Standing, dancing, and mingling at holiday events
• Spending extra time on our feet baking and cooking

Your back, neck, shoulders, and arms may feel it too:

• Long days on your feet
• Back pain caused by high heels
• Carrying shopping bags
• Hours of gift wrapping
• Extra travel time — sitting in holiday traffic or traveling by car, train, or plane

There are things you can do that will help, like changing shoes, taking breaks, and being mindful of posture. But even with the best intentions, I find those little aches can still creep in.

When You Can’t Get to the Studio

Getting to Pilates class can obviously help, but as we’ve already mentioned, it’s not always realistic during the holidays. One of the great things about taking Pilates classes or private sessions at a classical studio is that you’re constantly learning and repeating the exercises, especially the mat work, which is easy to do at home!

Even if you feel like you don’t remember the names or details, you’ll probably surprise yourself with how much you know. You know more than you think. And often, just a few familiar exercises are enough to help ease holiday aches and pains. You could do a mini Pilates workout or even just one exercise that feels really good. 

Simple Exercises to Try

Pick one or a few of these exercises to work through the common aches and pains resulting from busy holiday days and nights. 

Sore low back? Rolling Like a Ball (10 times) can do wonders. And if rolling isn’t for you right now, try roll-ups, spine stretch forward, or standing roll downs instead. 

Tight hip flexors from sitting in traffic or wrapping gifts on the floor? Swan, single leg kick, or thigh stretch can feel amazing.

Work out the kinks with twisting exercises like saw or spine twist. 

Only have 2 minutes? Try doing the hundred. The breathing, firing up of the core, and rhythm of the arm movement can warm you up and relax you from the stresses of the day. The hundred alone might be just what you needed, or you might find that once you start, you’ll want to keep doing more mat exercises. 

A Mini Holiday Mat Workout

Here’s a short mat sequence you can do at home — it only takes a few minutes and can leave you feeling refreshed less tense. 

1. Standing roll downs – 3x
2. Squat to the ground for the hundred. Breathe in for 5 counts and out for 5 – 5x up to 10x
3. The roll up (or a partial roll down) – 5x
4. Single leg circles – 5x each way on each leg
5. Rolling like a ball – 5x
6. Single leg stretch – 5x each side
7. Spine stretch – 5x
8. Saw – 3x each side
9. Swan – 5x
10. Single leg kick – 5x each side
11. Shoulder bridge – 5x

In just a few minutes you can make a big difference in how your body feels.

Keep Moving Through the Holidays

The holidays don’t have to be all-or-nothing. If you can’t make it to class, a little Pilates at home is better than no Pilates. Small moments of movement add up, support your body, and help you feel better as you move through this busy season.