Brooke Shields’ Trainer Reveals 12-Minute Morning Routine for Instant Energy
Finding an effective workout routine can often feel overwhelming, but Brooke Shields’ Pilates instructor, Nofar Hagag, offers a simple solution. She recommends a 12-minute morning routine designed to boost energy and enhance overall well-being. This quick workout can be done at home and requires no special equipment.
Brooke Shields’ 12-Minute Morning Pilates Routine
Nofar Hagag, founder of the Nofar Method in New York City, emphasizes the importance of intentional movements. She notes that in just twelve minutes, participants can feel strong, aligned, and energized.
Routine Breakdown
- Large Hip Circles: Stand and perform five circles in each direction to warm up the hips and relieve lower back tension.
- Tabletop Core Crunches: From a tabletop position, crunch elbows to knees for ten controlled reps, rotating each side for ten reps as well. Repeat this series twice.
- Side-Lying Oblique Crunches: Perform ten repetitions on each side to engage the obliques effectively.
- Side Planks: Hold a side plank for 20-30 seconds on each side to activate the waist and improve posture.
- Glute Sequence: Transition to all fours for focused glute exercises including single-leg lifts, donkey kicks, fire hydrants, and leg circles (20 reps each; 10 circles in each direction).
- Dead Bug Variation: Lie on your back, extending opposite arm and leg for ten reps per side, followed by extending both arms and legs together for ten reps.
- Forearm Plank: Conclude the routine with a forearm plank, holding for one minute, followed by Child’s Pose for deep breathing and relaxation.
Frequency and Benefits of Pilates
Nofar suggests practicing this routine daily, even if sessions are short. Regular Pilates enhances posture, prevents injuries, and balances the nervous system. Consistency is key, and even 10-20 minutes of Pilates can be beneficial.
Additional Pilates Exercises for Toning
- Arms: Incorporate straight arm planks with shoulder taps and tricep dips using a chair.
- Core: Engage in tabletop crunches and plank with hip twists to target deep abdominal muscles.
- Legs: Include wall static squats and side-lying leg series to improve muscle tone.
- Glutes: Focus on donkey kicks and fire hydrants to strengthen the glutes and support lower back health.
Health Benefits of Pilates
Pilates not only builds strength and improves posture but also enhances balance, coordination, and body awareness. Regular practice can alleviate back, neck, and joint pain, as it strengthens the muscles supporting the spine. Furthermore, Pilates is known for reducing stress and promoting a calm, grounded state.
Brooke Shields’ routine highlights a quick yet effective way to jump-start your day, showcasing the transformative potential of a 12-minute Pilates workout.
