Feel Better Fast with These Simple Pilates Exercises for Stress Relief

01/23/2025 | Elevate Mindfully |

Pilates isn’t just about toning your abs or touching your toes—it’s a scientifically-backed powerhouse for stress relief, improved posture, and total well-being. Studies show that consistent Pilates practice can reduce cortisol levels, the hormone linked to stress, while enhancing flexibility and muscle endurance. Charlyn Huss, Founder of CORESPRING, knows this firsthand. She developed her unique approach after experiencing Pilates’ life-changing ability to ease chronic pain and provide strength through life’s ups and downs. Whether you’re battling back pain, feeling stiff from too much screen time, or just need a mindful way to unwind, Charlyn’s method proves that movement truly is medicine.

Why Pilates Is the Ultimate Stress Buster

Charlyn’s personal journey with scoliosis led her to explore countless fitness modalities, but it was Pilates that truly transformed her life. “Pilates breathwork focuses on what we call ‘back breathing,’ which helps clear out stale air and calms the nervous system almost immediately,” she explains.

Three key elements of Pilates breathwork that make a difference:

  1. Focused Exhales: Actively exhaling helps empty the lungs fully, allowing fresh air to enter with minimal effort.
  2. Rib Cage Activation: Strengthening the rib cage muscles supports deeper breathing and better posture.
  3. Breath Patterns: Unlike traditional exercise, Pilates focuses on exhaling during exertion, creating a seamless, flowing movement that feels more like dance.

Stress-Free Pilates Moves for Instant Relief

Whether you’ve had a long day at your desk or you’re feeling the holiday tension build up, these three go-to Pilates exercises will help you unwind and reset:

1. Criss-Cross

  • What it does: Builds core stability while improving spinal mobility.
  • How to do it:
    • Lie on your back with hands behind your head.
    • Lift your head and shoulders off the mat, twisting your torso to bring your right elbow toward your left knee.
    • Switch sides, extending the opposite leg straight.
    • Repeat for 8-10 reps.

2. Leg Circles

  • What it does: Increases hip mobility and strengthens the lower abs.
  • How to do it:
    • Lie on your back with one leg extended straight up.
    • Slowly circle your leg across your body, down, out, and back up.
    • Keep your hips stable and core engaged.
    • Complete 5-6 circles in each direction per leg.

3. Swan

  • What it does: Strengthens the back and improves spinal extension.
  • How to do it:
    • Lie on your stomach with hands under shoulders.
    • Press into your hands to lift your chest, engaging your upper back.
    • Keep your lower body grounded or lift your legs for an added challenge.
    • Repeat for 3-4 reps.

Tip: Try incorporating CORESPRING resistance for deeper engagement and a unique challenge.

A Quick 10-Minute Pilates Flow to Regain Focus

Need a quick reset? This easy 10-minute flow can help you feel refreshed and re-energized:

  1. Pelvic Lifts (Bridging) – 4 reps to activate the glutes and spine.
  2. Knee Sways – Gently move legs side-to-side to release tension.
  3. Criss-Cross – 4-5 reps to fire up the core.
  4. Leg Circles – 4-6 reps per leg to improve hip mobility.
  5. Clam Lifts – 8-10 reps per side for hip stability.
  6. Swan – 3-4 reps to stretch and strengthen the back.
  7. Shell Stretch (Child’s Pose) – Hold for 30 seconds to fully relax.

Pro Tip: Set the mood with soft lighting and minimal distractions for maximum benefits.

Pilates for Posture: A Game-Changer for Desk Workers

Spending hours sitting can wreak havoc on your posture and spine. Pilates helps by strengthening the back and core, creating a natural lift that makes good posture effortless.

Try this quick posture-fixing move:

  • Sit at the edge of your chair with feet flat and hip-width apart.
  • Hold the sides of the seat and draw your shoulder blades down.
  • Inhale, lifting one arm overhead while side-stretching.
  • Switch sides and repeat for 3-4 reps.

Takeaways for a Stress-Free You

Whether you’re looking to strengthen your core, improve posture, or simply breathe a little easier, Pilates is an incredible tool to help you move through life with more ease and confidence.

Your action plan:

  • Start with the 10-minute Pilates flow today.
  • Incorporate mindful breathing techniques when feeling stressed.
  • Explore CORESPRING for an added challenge and deeper connection.

Embrace movement, breathe deeply, and take things one step at a time—you’ve got this!

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