March Matness Magic: Pilates Routines from Sunrise to Sunset

It’s time to roll out your mat and celebrate March Matness — the global Pilates celebration honoring the foundational mat exercises originally developed by Joseph Pilates! This month, Merrithew^® Lead Instructor Trainer Jenna Hansen, co-owner of Awaken Studios in Utah, shares her expertise by demonstrating mat Pilates exercises designed to energize your body from morning to evening.

With beginner, intermediate and advanced progressions expertly guided by Jenna, you can strengthen your core, boost flexibility and improve overall wellness throughout your day.

Morning Rise and Shine: The Roll Up

Start your day strong and refreshed!

Benefits of the STOTT PILATES^® Roll Up:

• Core Activation: Strengthens the abdominals, specifically the rectus abdominis and obliques.
• Spinal Mobility: Promotes articulation of the spine, improving flexibility.
• Mind-Body Connection: Enhances focus, control and precision in movement.
• Improved Coordination: Trains the body to move fluidly and efficiently through spinal articulation.

Progressions to Build Strength & Mobility in the Spine and Core:

1. Beginner – Half Roll Back: Ideal for developing core strength and control, enhancing posture and reducing back strain.
2. Intermediate – Roll Up with Flex-Band^®: Offers support, encourages shoulder stability and gradually builds your core strength.
3. Advanced – Full Roll Up: Maximizes spinal flexibility, core strength and functional movement patterns essential for daily activities.

Afternoon Boost: The Mat Push-Up

Recharge your afternoon with invigorating strength and control!

Benefits of the STOTT PILATES Mat Push-Up:

• Full-Body Integration: Engages the core, shoulders, arms and legs for total-body strength.
• Spinal Mobility: The roll-down and roll-up promote articulation and flexibility in the spine.
• Core Stability: Requires deep core engagement for control and balance.
• Upper Body Strength: Builds endurance and strength in the pectoralis major, triceps and shoulders.
• Postural Awareness: Encourages proper alignment from standing to plank position.
• Coordination & Control: Develops smooth transitions between movements, enhancing body awareness.
• Functional Movement: Prepares the body for everyday tasks that require pushing, lifting objects overhead and stability.

Progressions to Build Strength and Stability:

1. Beginner – Scapula Push-Ups on Knees: Enhances shoulder stability and prepares your body for more demanding push-ups.
2. Intermediate – Push-Ups on Knees: Strengthens upper body muscles (pectorals, deltoids, triceps) with reduced strain and builds endurance.
3. Advanced – Full Push-Ups: Fully engages your core and upper body, boosting functional strength and movement coordination for everyday life.

Evening Wind Down: Hip Roll

End your day by gently unwinding tension and nurturing your body.

Benefits of the STOTT PILATES Hip Roll:

• Strengthens the Glutes & Hamstrings: Engages the posterior chain for improved lower body power.
• Enhances Spinal Mobility: Promotes articulation of the spine, reducing stiffness and increasing flexibility.
• Improves Core Stability: Requires active engagement of deep stabilizing muscles such as the transverse abdominis, multifidus, diaphragm and pelvic floor to enhance spinal support and controlled movement.
• Develops Hip Mobility: Encourages a greater range of motion in the hips, reducing tightness.
• Boosts Postural Alignment: Strengthens the posterior chain to support better posture and reduce back pain.
• Promotes Pelvic Control: Teaches stability and awareness of neutral vs. imprinted spine positions.
• Prepares for More Advanced Movements: Builds foundational strength for exercises like Shoulder Bridge and Leg Pull.

Progressions to Build Strength & Mobility:

1. Beginner – Hip Roll: Introduces spine articulation and basic glute and hamstring activation.
2. Intermediate – Leg Lifts at Top & Alternate Lifting Legs to Tabletop: Strengthens core stability and balance, promoting deeper engagement of stabilizing muscles.
3. Advanced – Hip Pulses at the Top: Maximizes strength and endurance, adding an element of cardiovascular challenge and deeper spinal control.

Keep the Pilates momentum going! As you embrace the routines demonstrated by Jenna, remember that Pilates is more than just exercises—it's a lifestyle of mindful movement and holistic wellness. Each progression brings you closer to greater strength, deeper relaxation and lasting vitality. Let every day be an opportunity to explore the transformative power of Pilates!