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  • Writer's pictureErica O.

Improve your Sleep with these Pilates Moves

Everyone has trouble sleeping from time to time. Let’s face it, it's tough to fall asleep when you’re feeling stressed at work or can’t stop thinking about that to-do list that keeps growing. When you notice that you’re struggling to fall asleep at night instead of counting sheep, have you ever considered doing Pilates?

Pilates helps reduce psychological tension, anxiety, depression, muscle spasms, neck and back pain, and high blood pressure. All of which can contribute to a bad night of sleep.

In his book “Return to lift through Contrology,” Joseph Pilates said, “It is far better to be tired from physical exertion than to be fatigued by the ‘poisons’ generated by

nervousness whilst lying awake.”

So next time you find yourself tossing and turning, roll out your mat or simply lie on the floor and try some of these Pilates moves.

6 Pilates Moves for Better Sleep

Pelvic Curl

  1. Lying with your back on a mat or the floor, place your feet on the floor with your arms by your sides

  2. Exhale while sinking your navel into the ground and pulling your pubic bone higher than your navel

  3. Inhale while slowly peel your spine off the floor, one vertebra at a time

  4. Exhale releasing your spine back to the floor

  5. Repeat

Seated Side Bend

  1. While seated on a mat or floor, extend your right arm up towards the ceiling

  2. With your core engaged, slowly lean towards your left side

  3. Bring yourself to the center and perform the exercise using your left arm

  4. Repeat

Half Roll Down

  1. Sitting with knees bent, hold the backs of your thighs with your hands

  2. With your arms extended straight, Inhale and slowly roll backwards, one vertebra at a time

  3. Exhale, engage your core, and roll back into a seated position

  4. Repeat

Hip Opener

  1. In a seated position, bring the soles of your feet together and as close to your torso as possible

  2. Relax and concentrate on your breathing

Spine Stretch

  1. In a seated position, extend your legs and arms in front of you.

  2. Inhale and lift your spine while engaging your core

  3. Exhale, while you round your body forward, reaching your hands towards your toes

  4. Inhale and roll back up

  5. Repeat


  1. Lying on your stomach, rest your forehead on your arms or on a pillow

  2. Lengthen your body up as if a string is pulling your head towards the ceiling

  3. Lower back down

  4. Repeat

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