The 3 Pilates exercises every teen should be doing now!

Are you worried about your teen’s lack of physical activity? Are you scrolling through social media for ideas? There’s more to exercise than just going to the gym (where they might feel overwhelmed and not know what to do). Their bones are still forming and some types of exercise might need to wait until they’re an adult.

Teens these days also often struggle with neck and back pain from bending over devices all day. They are so overloaded with social media and exam stresses, they deserve an exercise method which enables them to focus on their own mind and body and getting the two to listen to each other.

Finding an exercise method that’s safe for your teen and motivating enough for them to do on their own might seem like a unicorn. But it exists! You don’t have to use specialised equipment and it will help them develop a mind-body connection. You don’t even have to leave your house. What is this miracle exercise method? Pilates! Yes, Pilates is great for teens. 

Pilates helps teens increase body awareness and self esteem. They learn exercises that help them get stronger and more flexible at the same time, which helps maximize movement development. Pilates helps them safely balance mobility and stability during the growth years. They’ll also learn to support and protect their spine and learn good posture.

I’ve been teaching Pilates to teens and I’ve learned how to help them move in a way that they learn to breathe properly, connect their mind and body, and create healthy movement patterns they can take into adulthood. They have better focus, better sleep and less stress.

My top three exercises for teens help them strengthen their abdominals, glutes and necks so they have less pain, less stress and better posture.

Exercise 1: Extension

Extension is important for teens because they spend so much time bent over their desks or tech devices. This exercise helps them open up their chest, stretch their back and avoid lasting damage to their spine. If your teen is experiencing neck pain, this exercise is key to help them counteract tech neck. You can use a squishy ball, a pillow or even the arm of the sofa.

Lie on the ground or on the sofa sideways and place your prop behind your shoulders. Take your hands behind your head letting your weight be in your hands. Breathe in, and exhale as you gently lower your head back over the ball (or sofa arm). Repeat 8-10 times.

Exercise 2: Running Man

Stand near a wall (put one hand on the wall if you need support). Stand tall. Lift up one knee, keeping it bent. Bend your opposite arm. Breathe in and reach your opposite arm and leg apart as you hinge your body forward from your hip and exhale. Breathe in to bring yourself back to the bent knee and arm standing position and exhale to stand tall. Try 8-10 times on one side and repeat on the other side.

Exercise 3: Clam Walks 

Stand with legs parallel and hip width apart. Bend your knees in a slight squat and walk sideways keeping your legs parallel. If you want more challenge,you can add a resistance band on your thighs above your knees.

Check out my video with a demonstration of these exercises and some options for more challenges at www.nextgenerationpilates.com - under Newsletter. These simple, yet effective routines can easily be incorporated into daily life. The earlier teens can have access to and enjoy Pilates with its huge range of benefits for whole body health and functional movement, the better.

As a special bonus for readers, I’m offering 20% off my 6 part comprehensive mat course specifically for teens. Simply head to my website and input the code CMAG to receive the discount and lifelong access to the class and notes.

_

Sara Ellis-Owen traded her law practice for a career teaching Pilates in her mid 30’s. She’s a based in Bristol, U.K. where she runs a successful equipment based studio, the House of Pilates. After witnessing the effects of lockdown on her teens, she created Next Generation Pilates, a bespoke Pilates service for teens. Next Generation Pilates offers in person sessions using equipment and an online course so teens around the world can take advantage of the benefits of Pilates. She holds a Level 3 Pilates certification through Alan Herdman Pilates along with a Body Control Pilates certification to teach Pilates to children through young adults. Sign up for her newsletter at nextgenerationpilates.com and get a free video with the top three exercises to share with your teens! You can also follow her on Instagram @thehouseofpilates and @next_generation_pilates.