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Pajama Pilates: 40 Exercises for Stretching, Strengthening, and Toning at Home
By Maria Mankin and Maja Tomljanovic
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Book preview
Pajama Pilates - Maria Mankin
PILATES IN YOUR PAJAMAS
Welcome to Pajama Pilates (or Pajamalates, as I like to call it), an at-home Pilates practice—that’s right, you’ve guessed it—done in your pajamas!
Whether in your bedroom, kitchen, bathroom, or living room, you can do the forty Pilates exercises included in this book without leaving your house, or even getting dressed. Based on the world-renowned exercise system developed 100 years ago by Joseph Pilates, Pajama Pilates is a well-rounded strengthening, stretching, and toning program for every age and skill level. It targets all major areas of your body, helping you become fit, strong, and healthy by improving flexibility, core strength, posture, and coordination, and also fosters a holistic sense of vitality, well-being, and balance.
THE PROGRAM
One of the most important parts of any Pilates program is committing to a consistent practice. With Pajama Pilates, you can exercise in the comfort of your own home, turning your house into a private gym, and avoid schlepping to and from fitness classes across town. This book provides simple exercises to be done in different areas of your house, using furniture—like your bed, sofa, and bathtub—as props. No fancy equipment is necessary. All that’s needed to have fun and get fit with Pajama Pilates are common household items—like a pillow and a couple of soup cans.
ABOUT ME AND MY INSPIRATION
In my twenties, I moved from Sicily to San Francisco to run away with a small one-ring circus. Our circus had no lion tamers or chimpanzees riding unicycles, but I performed daring acrobatic routines that were hard on my body. If I could, today, I would whisper in the ear of my younger self: Hey, be smart: Do Pilates!
In fact, a good regimen like Pajama Pilates would have served me well during my career as an acrobat.
A few years after joining the circus, I stumbled into Pilates after falling from my husband’s shoulders doing a difficult stunt, the Jump Rope of Death,
in Yosemite National Park—yes, a tad unusual but, for me, just a day at the office. I injured my back and tore ligaments along my right elbow. After only a couple of Pilates sessions, I started to feel stronger and more aware of my body. My injuries slowly healed, and I fell in love with the practice. Pilates changed my body even beyond my initial recovery, but my true aha moment happened when I realized my love of sharing Pilates with other people. So, I became an instructor. For years, I jotted down and sketched out exercises for my clients so they could do them at home. One day, a favorite work-from-home client asked for a list of exercises to do in bed in the morning, so I drew her doing them in her pajamas. We started calling it Pajamalates; eventually it just stuck. And, of course, who doesn’t love a pair of cozy pajamas?
Pajama Pilates is a collection of these home exercises I’ve developed over the last 20 years of teaching, embellished with details and illustrations so that anyone can pick up this book and do the exercises safely.
Are you ready for Pajama Pilates? Let’s get started!
GETTING STARTED
Pajama Pilates presents forty at-home exercises divided into four 10-to-15-minute exercise sets to do in your bedroom, kitchen, bathroom, and living room. You may do the exercises in sequence or choose your favorites in the order that feels right for your needs.
Complete with an introduction to
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