Allyson Whipple

Category: Workouts

  • My Five Favorite Travel Mats

    I’m getting ready for another trip to Austin, to complete the second module of my Level 3 Comprehensive teacher training. In honor of that, I wanted to share five great mats you can take on the road. These trend in the style of yoga mats rather than traditional Pilates studio mats which, while providing great support, are not easy to take on the road. (And, let’s be honest, they’re not affordable for many people.) If you’re looking to take your practice with you on your next business trip or vacation, check out the list below for inspiration. 

    Note: these are not affiliate links. They are purely my own recommendations!

    Best Studio-Style Mat
    Balanced Body Aeromat
    $52.00, www.pilates.com/shop

    While this mat is on the thick side for travel, it’s incredibly lightweight, and offers superior comfort, especially for rolling exercises. If your joints need more support or you want to get as close to a studio feel as possible, this is the mat for you. It rolls up nicely and travels well in a car. Also, while it’s not my preferred workout mat for camping, it makes an excellent bed roll for underneath a sleeping bag!

    Best for Glamping
    Manduka Pro Yoga Mat
    $138.00, www.manduka.com 

    The Manduka Pro is not actually a travel mat. In fact, Manduka makes an ultra-thin travel mat, but I do not recommend it for Pilates. While the Pro is dense and heavy, that’s what makes it perfect for practicing at your campsite. As someone who has practiced on beaches, in the mountains, and the forest, I can tell you that the Manduka Pro is great for uneven or rocky surfaces. It’s also durable like no other mat I’ve encountered, and easy to clean. While it’s not practical to take backpacking, if you’re planning a low-key weekend at a campground, this is your best bet. 

    Best for Your Carry-On
    Blogilates Foldable Yoga Mat
    $19.99, Target

    I love this foldable mat because it manages the tricky task of compressing into a nice square while still maintaining a bit of structure. That’s the challenge I’ve found with ultra-thin, foldable mats: they’re super portable, but when it comes time to use them, they don’t stay in place all that well. But the Blogilates design team has managed to make a foldable mat that still feels like a comfy practice surface once you’ve unfolded it!

    Best for the Environment
    JadeYoga Travel Yoga Mat
    $69.95, www.jadeyoga.com

    This was my go-to travel mat for years, and it will always have a place in my heart. While I personally feel that rubber provides a little too much friction for my Pilates workouts, you might love it. This mat is durable, and if you prefer a lot of grip, this has you covered! Like the Manduka mat, it will also last for years, which is one of my litmus tests for ecofriendliness. 

    Best All-Around
    Popflex Active Vegan Suede Yoga Mat
    $59.00, www.popflexactive.com 

    I love this mat because it’s thin and lightweight, but not too thin. I still get a nice sense of cushion and support when I work out on it. While this is not specifically marketed as a travel mat, I always take it along with me when visiting family or going on a road trip. It takes up less space than the first two mats on the list, is lighter, and comes in a fantastic array of patterns. While I don’t like the term “vegan suede” (it’s greenwashing . . . vegan suede is plastic, which relies on fossil fuels), I do enjoy the comfort and grip. 

    Are you the type to take your mat on the road to guarantee a workout wherever you are? Or are you more the type to take a chance on the local studios in the area? Let me know in the comments!

  • 5 Ways to Feel Better on an Airplane

    I’m writing this from Austin, where I’ve returned for Module 1 of my Peak Pilates Level 3 Comprehensive teacher training. While my flight was a pretty easy one, the cramped conditions of a budget flight can take their toll, and I found myself needing to fidget and stretch. Below are five Pilates-based moves that I did on the plane to help. The best part: your seatmate probably won’t even notice! (And if they do, who cares? If feeling good in your body is weird, then embrace the weirdness.)

    Perch

    Perch is a Pilates concept, and not actually an exercise. However, practicing the concept can help keep your glutes from falling asleep on a long flight. Sit in such a way that you can feel your sitting bones. Draw those sitting bones toward each other. It’s okay if you don’t feel much. Just keep practicing that action.

    Figure 1: Perch

    ISO-Abs

    In classical Pilates, ISO-abs is typically performed lying down. I find it much more challenging when seated! When done upright, it’s a subtle way to connect to your deep abdominal muscles. On an exhale, pull your navel up toward your rib cage. Again, you might not feel much at first. Keep working the action.

    Figure 2: ISO-Abs

    Shoulder Rolls

    A classic pre-Pilates exercise that you’ve probably encountered in other movement modalities! Roll your shoulders forward up to 10 times, and then roll them backward up to 10 times. Remember to use the same number of repetitions for each direction.

    Figure 3: Shoulder Rolls

    Swan/Neck Roll Variation

    Press your arms into your arm rests. If arm rests are not available, press your hands onto your thighs. Focus on your upper back, and extend your upper spine into a small backbend. Roll your neck from the right to the left, and from the left to the right. Repeat, this time rolling from the left first. Repeat up to two more times.

    Figure 4: Swan/Neck Roll Variation

    Ear to Shoulder

    Gently reach your right ear toward the right shoulder until you feel a stretch. Hold for 3-10 seconds before lifting your head. Return to your starting position, ensure you’re still in alignment, and repeat on the left side. Perform 3-5 times on each side.

    Figure 5: Ear to Shoulder

    I hope this series gives you a little relief the next time you have to go on a flight. Comment letting me know how this series helped you, and feel free to share other ways you keep yourself feeling good during air travel!

  • 5 Pilates Exercises to Do at Your Desk

    I currently work as a technical writer for my primary source of income. There are two major things that have an impact on how well I feel at the end of the business day:

    1. 1. I’m lucky enough to have a desk that converts between standing and sitting.
    2. I find ways to incorporate simple Pilates exercises throughout my day.

    If you end your day at the office with tightness between your shoulders, a stiff low back, or unhappy hips, read on to find five variations on common Pilates exercises that you can do right at your desk. If you’re feeling drained, weak, or tense, try these simple movements.

    I have two quick notes before you dive in:

    1. In the exercises below, I refer to working to your point of control. I define that term as the range in which you can work safely while maintaining your alignment. 
    2. If you have a rolling desk chair like I do, remember that you’re on an unstable surface! 

    Ribcage Arms
    Sit at the edge of your chair, feet even on the floor. Perch on your sitting bones, lift through your powerhouse, and draw your ribcage in. Lift your arms straight in front of you to shoulder height. Keeping your ribs contained, reach your arms to your point of control, or until your fingertips are in line with the ceiling, whichever comes first. Repeat a total of 5 times.

    Marching
    Maintaining your alignment, bring your arms by your sides. Press your palms against the edge of your chair. Lift one leg to your point of control, trying to keep your knee and foot still, and return it to the ground. You can work one leg at a time or alternate, repeating for a total of 5 reps per leg. 

    Seated Hundred
    Maintaining your alignment, extend your arms until they hover approximately 12 inches from the edge of the chair. Pump your arms vigorously; imagine you are bouncing tennis balls against your palms. Inhale for 5 counts and exhale for 5 counts. Complete 10 cycles of breath.

    Side-to-Side (from the Short Box Series)
    Maintaining your alignment, stack your palms one on top of the other at the base of your skull. Lift tall and lean into the wind. Get even taller as you reach one elbow out on the diagonal. Lift to return to center. Grow tall again and reach your other elbow on the diagonal. Lift and return to center. Repeat 3-5 times on each side. 

    Twist and Reach (from the Stomach Massage Series)
    Maintaining your alignment, return to center. Keep your arms in the same position. Twist to one side and grow long through your spine as you lean back to your point of control. Grow taller to come up to center. Twist to the other side, reaching long through your elbow. Lift and return to center. Repeat 3-5 times on each side.  

    I love these office-friendly Pilates variations because they allow me to broaden my shoulders, wake up my glutes, stretch my side body, and give me a boost of energy. You can do this sequence throughout your work day anytime you feel tight or just need a little pick-me-up. Depending on how my day is going, I repeat it anywhere from 3-5 times. 

    What questions do you have about keeping your body happy at your desk job? Drop a note in the comments!