Thankful for Movement: A Total Gym Restorative Pilates Flow

Maria Sollon, MS, CSCS, PES

The holidays arrive in a rush, full of plans, obligations, and endless to-dos. Amid the chaos, it’s easy to lose touch with your body, your breath, and the simple act of moving with intention. Taking a moment to pause isn’t indulgent ~ it’s essential.

Movement is a gift, one our bodies graciously allow us to experience every day. Pilates is a way to honor that gift.  It’s not about perfection or pushing harder; it’s about awareness, alignment, and presence. Moving with focus reminds us of what our bodies are capable of and how much they support us.

This awareness becomes even more tangible in a gentle, restorative Pilates session on the Total Gym. It’s a chance to slow down, reconnect with both mind and muscles, and build strength from within. At the same time, it creates space to reflect on gratitude in motion.

Gratitude in Motion

Gratitude often focuses outward, on the people, moments, or accomplishments we recognize each day.  But how often do you give yourself gratitude for the simple pleasure of movement?

Gratitude isn’t just a thought. It’s something you can feel through movement. When you move with focus and intentional breath, you notice the details that matter: how your core supports you, how your muscles coordinate, and how your body responds when effort meets ease. 

Once you’ve grounded yourself in breath and awareness, Pilates provides the perfect framework to explore that connection. The practice emphasizes control, precision, and alignment.  It invites you to notice how your body moves, responds, and supports you.  It draws attention to what’s working rather than what’s missing by teaching the art of being fully present both mentally and physically.

So take a moment to pause, give yourself gratitude for your ability to move, and take notice of how your body moves through a gentle, Restorative Pilates Flow on your Total Gym.

A Thankful Flow: Restorative Pilates Flow on the Total Gym

This short, restorative flow centers the body, calms the mind with gratitude, and promotes strength, mobility, and flexibility. It’s perfect for an energizing morning routine or a gentle evening reset.

Set Up: Medium Level, Toe Bar

Directions: Perform each movement slowly and mindfully, focusing on breath, alignment, and controlled motion. This flow isn’t about counting reps or sets.  It’s about feeling each movement, listening to your body, and moving with intention.

Be sure to check out the video for a clear demonstration of each exercise on your Total Gym.

1. Footwork & Breathing (Connect Mind to Movement)

Perform three variations:

• Parallel and turned-out feet
• Single-leg kicks (right/left)
• Running

• Parallel & Turned-Out (heels together) Stance
  • Lie supine on the glideboard with feet on the Toe Bar in parallel or turned out feet.
  • Extend the legs straight, lower the heels, press to the toes, then bend the legs to repeat.
  • Focus on resisting the motion in both directions while maintaining proper alignment.

• Single Leg Kicks Over & Under
  • Place one foot on the Toe Bar (leg is bent) and extend the opposite leg over it to start.
  • Extend the leg on the Toe Bar to open the glideboard while bending the opposite leg toward your chest, then close the glideboard as the leg threads under the Toe Bar.
  • Alternate this over-and-under motion on both sides.

• Running
  • Place the balls of the feet parallel on the Toe Bar with legs extended.
  • Bend one knee while lengthening the opposite leg and drop the heel under the bar.
  • Repeat this motion by alternating the bending legs.
  • Maintain core engagement and coordinate the movement with intentional breath.

2. Roll Down & Spine Twist (Mobility)

• Sit tall on the Glideboard with the feet positioned on the Toe Bar rails.
• Tuck the pelvis and slowly articulate the spine down and back up to seated.
• Allow the glideboard to move with your spine to enhance articulation.
• Add gentle thoracic twist pulses to each side to facilitate spinal mobility.
• Explore these two motions in a seamless, spinal flow.

3. Side-Lying Leg Lifts (Strength & Stability)

• From a side-lying position, place the top foot on the Toe Bar in a turned-out stance; the bottom leg extends straight alongside the bar.
• Press the glideboard up the rails to work the outer thigh; on the return, lift the bottom leg to engage the inner thigh.
• Alternate these motions slowly and with control.
• Focus on smooth, precise execution to strengthen the hips and develop core stability.
• Repeat on both sides.

4. Mermaid / Side Stretch (Restorative Stretch)

• Sit to one side of the glideboard with legs in a Z-sit (90/90) position and place one or both hands on the Toe Bar.
• Press into the bar to open the glideboard.
• If using one arm, reach the opposite arm overhead into a side-bend stretch.
• If using both arms, lengthen through the spine as the glideboard opens, then extend the spine as the glideboard closes.
• Progress by adding your own variations.
• Focus on opening the lateral body, stretching the obliques, and releasing the shoulders.
• Repeat on both sides.

5. Runners Lunge (Restorative Stretch)

• Place one foot at the bottom base, kneel the opposite knee on the glideboard for a supported lunge, and hands are on the Toe Bar.
• Use the Toe Bar to open the glideboard and deepen the lunge.
• Stretch the hip flexors and quads while maintaining a long, lifted torso.
• Breathe deeply to release tension through the hips and lower back.
• Progress by adding rotation of the spine and side bends for variation.
• Repeat on both sides.

Gratitude transforms movement. When you approach exercise with appreciation, every motion becomes a chance to honor your body. This mindset fuels strength, eases the mind, and turns effort into enjoyment.

This Thanksgiving, I encourage you to move with awareness and honor the gift of what your body can do.

In love & gratitude,

Maria

@GROOVYSWEAT  

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