10-Minute Pilates Workout To Reverse The Effects Of Sitting All Day

Written by Jessi Andricks

Traveling can wreak havoc on the body. Whether you're sitting in a car, cramped in a plane seat or toting your luggage around a busy station, travel can cause stress, tension and general aches and pains throughout your body. To help offset your travels and reset your body, a quick and effective combination of strength and stretch is needed.

These Pilates moves focus on the lower back, hips and legs, and are especially crucial in helping combat and prevent any travel pains that are thrown your way.

10-Minute Pilates Workout To Reverse The Effects Of Sitting All Day

Perform each move for two minutes total.

Reclined Twists

Twisting through your spine can help to release your lower back and hips after a long day of traveling.

Lie on your back and draw your knees into your chest. Open your arms to a “T" to anchor you to the ground.

Keep your shoulders on the ground and inhale as you lower your knees to the right. Stop just before they touch the ground, engage your navel into your spine and exhale as you bring your knees back to the center.

Inhale and lower your knees to the left. Exhale to engage the core and lift them back to the center. Repeat for 2 minutes total.

Single Straight Leg Stretch

Lengthening your hamstrings after sitting for an extended period of time can help prevent tightness through the legs and back.

Lie on your back with your knees pulled into your chest. Extend your left leg until it hovers above the ground.

Lengthen your right leg to the ceiling. Grab onto the back of your lower right leg as you draw your chin to your chest, lift your shoulders off the ground and engage your belly button into your spine. Hold for two counts and switch legs. Repeat for 2 minutes, alternating legs as you press your lower back towards the mat and your belly button to your spine.


Deep abdominal work helps to strengthen your core and protect your lower back so you're able to travel, carry your bags and sit for lengthy amounts of time without as much strain.

Lie on your back with your legs lengthened straight from your hips towards the ceiling. Slightly rotate your toes open and flex your feet keeping your heels together.

Anchor your belly button to your spine and your lower back to your mat. Slowly drop your legs a few inches to the right as you inhale, then up and around to the left as your exhale. Repeat to the left and continue alternating for two minutes.


The Saw helps to lengthen out the muscles along the neck and back that can tighten up when stuck in one position for too long.

Come to a seated position with a tall spine and your legs spread about two feet apart. Flex your feet and shimmy your hips back slightly to help lengthen the legs and the spine.

As you inhale, open your arms to a “T." As you exhale, twist slightly to the right, reaching your left hand across the right foot, as if you are sawing off your little toe. Your right hand will reach behind you. Inhale back to the center and on exhale, repeat to the left. Continue alternating for two minutes.

Plank/Leg Lift

Planks help to lengthen and tone from your head to your toes, helping to reset and balance your entire body.

Come onto your hands and knees. Bring your wrists under your shoulders with your arms straight. Step your right foot back and then your left, pushing through your heels. You'll be in the start of a push-up.

Press into your hands to lift out of the neck and shoulders as you draw your belly button to your spine. Lengthen your tailbone towards your heels as your squeeze your quads. Hold for one minute and release. Come back into plank position, this time lifting your right leg straight back to hip height. Hold for 30 seconds and switch legs.

Release into a Child's pose, sitting your hips onto your heels and folding forward for 30 seconds to seal in your work and stretch out.

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