Beat the Monday blues with these simple Pilates exercises. Reduce stress and improve your mood with this calming and effective mind-body practice.
Monday is the most dreaded day of the week. It is usually accompanied by feelings of anxiety and stress. The weekend is over, the fun is over, and the reality of the work week sets in. But don’t worry, there is an effective solution to the Monday blues. Perform Pilates exercises to reduce stress. This mind-body method, which can improve core strength, flexibility and mental focus, can be an effective relaxation tool and mood booster. Additionally, a focus on breathing and purposeful movement helps calm the mind, reduce anxiety, and promote a sense of calm. Try these best Pilates exercises to reduce stress.
What are Pilates exercises?
Pilates is a low-impact exercise that focuses on regulating movement, flexibility and breathing. It is becoming more and more popular in the world of fitness and rehabilitation. The German physical trainer Joseph Pilates introduced it at the beginning of the 20th century. It is suitable for both beginners and people with specific medical problems. In research published in the Journal of Physiology and Behavior, scientists have examined the effectiveness of Pilates. They found that it helped relieve lower back pain and improve physical and mental health.
Can Pilates Exercises Help Fight Monday Blues?
Pilates exercises help fight Monday blues and stress with a holistic approach.
- A focus on core engagement improves posture and stability, reducing the physical tension that can often accompany stress.
- Controlled movements and conscious breathing promote deep relaxation, which calms the nervous system and reduces anxiety, according to a study published in the International Journal of Physiotherapy and Research.
- By increasing flexibility and strength, it improves overall physical well-being, boosts self-esteem and reduces feelings of overload.
- Additionally, the meditative aspect of this physical activity promotes mental clarity and focus, allowing people to approach the week with a renewed sense of calm and purpose.
The Best Pilates Exercises to Fight the Monday Blues
Pilates exercises are a fantastic way to start your week feeling centered and energized. Here are exercises to reduce stress and help you beat the Monday blues, suggested by Pilates expert Dr. Vajalla Shravani.
1. The hundred
- Lie on your back with your knees bent and slightly lift your head and shoulders off the mat.
- Pump your arms up and down, inhaling for 5 counts and exhaling for 5 counts, for a total of 100 push-ups.
2. Rollable
- Start by sitting up straight with your legs extended.
- Inhale and reach for your toes, then exhale and slowly curl your spine, vertebra by vertebra, until you are sitting up straight.
- Reverse the movement and slowly return to the starting position.
3. Crisscross
- Lie on your back with your knees bent and your hands behind your head.
- Exhale and twist your torso to the right, bringing your right elbow toward your left knee.
- Inhale and return to center, then exhale and twist to the left, bringing your left elbow toward your right knee.
4. Single Leg Stretch
- Lie on your back with your knees bent and your hands behind your head.
- Straighten one leg and bring the opposite knee toward your chest.
- Switch legs, keeping your core engaged and your lower back pressed against the mat.
5. Stretching both legs
- Lie on your back with your knees bent and your hands behind your head.
- Straighten both legs and reach to your toes.
- Bend your knees toward your chest, keeping your core engaged.
6. The teaser
- Lie on your back with your legs extended and your arms above your head.
- Engage your core and lift your upper body and legs off the mat, reaching for your toes.
- Hold the position for a few seconds and slowly return to the starting position.
7. The swan
- Lie on your stomach with your hands under your shoulders and your legs extended.
- Inhale and lift your chest and arms off the mat, looking slightly upward.
- Exhale and slowly return to the starting position.
8. The spine stretches forward
- Sit up straight with your legs extended in front of you.
- Inhale and reach to your toes, keeping your back straight.
- Exhale and slowly bend forward, hinging at your hips.
- Inhale and slowly return to the starting position.
9. Side plank
- Start in a plank position with your body in a straight line.
- Rotate your body to one side, supporting yourself on your forearm and the outer edge of your foot.
- Hold the position for a few seconds, then switch sides.

10. Shoulder Bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the mat, creating a straight line from your shoulders to your knees.
- Hold for a few seconds and slowly lower your hips toward the mat.
Remember to listen to your body and modify exercises to reduce stress if necessary. If you are new to Pilates exercises, it is recommended that you consult a qualified instructor. By incorporating these workouts into your fitness routine, you can start your week feeling strong and ready to take on whatever lies ahead.
Related FAQs
When is the best time to do Pilates exercises to reduce stress?
The best time to do Pilates to reduce stress is when it best fits your schedule and allows you to practice regularly. Some people find that morning Pilates sets a positive tone for the day, while others prefer an evening session to unwind after a long day.
Is it safe to do Pilates exercises every day?
Although Pilates offers many benefits, it is generally recommended to practice it 2 to 3 times per week. Daily practice can increase the risk of overuse injuries, especially for beginners. Listen to your body and incorporate rest days for optimal recovery and long-term benefits.
#Pilates #exercises #Moves #deal #Monday #blues