Wake Up, Feel Great: Pre-Work Workout

We catch up with fitness instructor Tanya Poppett for an EASY morning routine…

This post comes from Australian fitness guru, Tanya Poppett.

Good morning! It’s time to wake up the right way with this quick Pilates workout that you can do in the comfort of your home. No equipment necessary — just you and your mat.
Starting your day with a quick workout will wake up your muscles, boost your mood and rev up your metabolism for the rest of the day. Pilates is a great way to build a strong, functional core, correct bad posture and improve muscle tone. Here’s the rundown: perform 4 sets of each exercise. Work to your own level and modify as you need.

Move #1 Mermaids x10 (each side)

This is a great one for the lower abdominals and the obliques. Find a comfortable position laying on the side of your glutes resting on your forearm. Tuck up through the belly button and squeeze your lower body tight as you bring your toes and hands to meet in the middle. Your breath is important throughout this exercise so make sure you maintain a smooth, controlled breath as you exhale on the way up and inhale on the way down.

Move #2 Child’s Push ups x10


Finding strength and mobility in the upper body and core. Begin in child’s pose with your toes flexed. Push forward into plank position, keeping a strong core to allow your body to get down into a push-up in one straight line. Lower down to your knees for a modification.

Move #3 Plie Squats x10


This move is all about maintaining balance and control to get those legs firing. Sit low in a wide legged squat with your toes pointed outwards. Raise up on to your toes to activate the calves and hamstrings. Again, slow and steady wins the race here, and be wary that your knees don’t go over your toes.

Move #4 Rainbow Kicks x10 (each leg)


We’re working all angles of the booty with this move. Begin on your hands and knees. Make sure you keep a flat back throughout the movement as you straighten the right leg and lightly tap the ground on either side of the bent leg. Maintain control by squeezing the glutes and keeping the core locked in. We are working on strength here, not height or speed.

Move #5 Kneeling Hip Thrusters x10 


This simple movement targets the glutes, quads, hamstrings and entire core all in one hit. Start on your knees with the tops of your feet flat, sitting on your heels. Contract the glutes and imagine you are squeezing your legs together as you thrust forward with your hips. Maintain control throughout the movement and make sure you are pulling in and up through the belly button to engage the lower abdominals.

+Find more of Tanya’s on-the-go workouts here

Be sure to check out Tanya’s website and follow her on Instagram.

Follow Joanna on Instagram.

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7 years ago

Love it! Thanks dear :)

7 years ago

Love these videos so easy to follow! xx

7 years ago

Just tried the workout and I feel great! — It’s so easy to follow along with the GIFs. Thanks Tanya + FP!

6 years ago

Gonna try it!