The 12 Days of Christmas Wellness

I have been teaching a special Christmas Pilates programme for my clients this week called ‘The 12 days of a Happy, Healthy and Pilates Christmas’.  The idea is, my clients learn a programme of essential moves at their class or during their One to One session; and then continue to practice these moves at home during the holiday period.  This is perfect for my clients as I teach each exercise thoroughly, building from the basic move and showing options to progress.  I also have a worksheet they can take home with the exercises they have learnt with teaching points. 

This is ideal for my clients, however what can I do for those of you who follow my blogs and live afar?  So here I am again (arising early; just after 5am) writing a blog/programme with 12 basic (non Pilates) exercises ‘you’ can do over the Christmas holiday to keep well and keep moving until the new year. 

You can work through the complete programme (all 12 exercises ‘The 12 days of Christmas Wellness’) from the start, repeating them all every day; or you can start on the first day of Christmas and add one more each day.

As with any new exercise routine please ensure you are well enough to exercise before your start.   If you have any doubts or concerns about your health, have any injuries or are pregnant speak with your doctor or health care practitioner first.

If all is well – here goes:

On the First day of Christmas: 

• Stand up from your chair and sit back down.  Repeat 12 times.
  

This simple movement you do every day, works your core (tummy), legs and bottom. 

On the Second day of Christmas:

• Stand up from your chair and rise up onto the balls of your feet, lower back down and sit back down. Repeat 12 times.
  

This works the lower leg (your calf muscle). 

On the Third day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.   Repeat 12 times.
  

This works your arms and shoulders. 

On the Fourth day of Christmas:

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out. Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.

This will mobilize your spine. 

On the Fifth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out. Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  

This will work your hip flexors (the muscles at the front of your hip).

On the Sixth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  

This will laterally flex your spine and work the stabilizing muscles in your side and waist. 

On the Seventh day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  

This will work the muscles on the outside of your legs and your core (tummy muscles) to stabilize. 

On the Eighth day of Christmas:  

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  

This will mobilize your pelvis and work your waist, legs and bottom. 

On the Ninth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  

This will work your spine in flexion (bending forward) and will help stretch the spine.  

On the Tenth day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  
• Stand with feet apart, bend your knees outwards, lowering your bottom down and return to standing.  Repeat 12 times.
  

This works your legs and bottom. 

On the Eleventh day of Christmas: 

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  
• Stand with feet apart, bend your knees outwards, lowering your bottom down and return to standing.  Repeat 12 times.
  
• Building onto the previous exercise as you return to standing, add a kick to your bottom by transferring weight onto your left leg, bend right knee to kick heel up behind and lower back to the floor.  Repeat with left leg.  Repeat 12 times on each side.
  

This works your hamstrings (the muscles at the back of your upper legs). 

On the Twelfth day of Christmas:  

• Stand up from your chair, rise up onto the balls of your feet, lower back down and raise both arms out to the side and above your head breathing in.  Lower arms back down breathing out.  Sit back down.  Repeat 12 times.
  
• Stand with your arms loose at your side and feet hip width apart, gently swing your arms one in front and one behind (towards the opposite hip) creating a gentle rotation to your spine.  Keep still through the pelvis.  Repeat 12 times to each side.
• Standing tall, lift your right leg up from the floor knee bent and return to the floor.  Lift your left leg up from the floor knee bent and return to the floor.  Repeat 12 times on each leg.
  
• Stand tall and slide your right hand down the outside of your right leg, return to standing tall.  Slide your left hand down your left leg, return to standing tall.  Repeat 12 times on each side. 
  
• Stand tall lift your right leg out to the side and return to the floor, lift your left leg out to the side and return to the floor.  Repeat 12 times on each leg.
  
• Soften (slightly bend) your knees and circle your hips around as if you have a hula hoop.  Repeat 12 times in each direction.
  
• Stand tall, feet a little apart breathe in, breathe out, lower your head forwards bringing your chin towards your chest and slowly roll down through the spine.  Slide your bottom rib towards your back bone, relax your head and arms.  Breathe in when you have rolled down completely and breathe out to roll back up to standing (keep tucking your ribs in).  Repeat 3 times.
  
• Stand with feet apart, bend your knees outwards, lowering your bottom down and return to standing.  Repeat 12 times.
  
• Building onto the previous exercise as you return to standing, add a kick to your bottom by transferring weight onto your left leg, bend right knee to kick heel up behind and lower back to the floor.  Repeat with left leg.  Repeat 12 times on each side.
• Continuing to build this exercise by adding a diagonal punch with the same arm, as your leg kicks up.  Repeat 12 times on each side.
  

This will work your upper body (arms) and will raise your heart rate slightly.

On the Thirteenth day of Christmas!  Read my previous blogs ‘A New You Resolution’ and ‘How to beat the Holiday Blues’.   

Blog - A New You Resolution
Blog - How to beat the Holiday Blues

Have a Happy and Healthy 2015

Inspired Health and Fitness – The complete approach to health, fitness and wellbeing.  See website for services available and testimonials.

Pauline Ward

Business Owner and Fitness Professional

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