In his 1945 book describing his series of body conditioning exercises, then called "Controlology," Joseph Pilates outlined 34 exercises he felt should be performed regularly, precisely and with control. Pilates exercises range from gentle therapeutic moves to those requiring advanced core-strength. Many new exercises have made it into a modern Pilates routine, but seven of the originals remain perennial favorites.
The Hundred
The Hundred is an abdominal stability exercise that focuses on a specific control of the breath, while holding still through the abs in a crunched position. Legs are in the air and bent at the knees for beginners, but straight up and eventually lowered toward the floor as the student progresses. Arms are at the side of the body, pumping rhythmically, 100 times. The exercise is about the breathing first and foremost, with an inhale taking place slowly over the first five counts, and a full slow exhale lasting the next five counts, repeating that sequence 10 times to complete The Hundred.
Leg Circles
Leg circles are an abdominal stability exercise with additional focus on strengthening the low back and inner and outer thigh. They begin with the student lying back on the mat, arms at the sides, left leg extended long on the floor and right leg reaching up toward the ceiling. The leg then circles from the hip socket, tracing an imaginary round shape in the air, without allowing the pelvis to tilt or shift. The circles are slow and controlled and are performed in both directions for five to eight repetitions on each leg.
Swimming
Swimming is an exercise that works the back extensors, gluteus muscles, hamstrings and backs of the shoulders. It is done lying facedown on the mat with the navel drawn in tight toward the spine. Forming a narrow "X" shape with the body will space the arms and legs correctly. Swimming begins with the right leg and left arm raising off the mat simultaneously, then switches to the left leg and right arm. The back is arched up off the mat throughout the exercise, and the neck is held at a gentle arch. Swimming is more difficult when performed slowly, without jerking movements. Eight to 10 switches right to left are sufficient.
Double Straight Leg Stretch
The Double Straight Leg Stretch is an advanced core strength exercise that works both the back and abdominal muscles as stabilizers. It is done lying flat on the back with legs together in the air and arms straight at the sides. Pilates position is the term used for the way legs are held in this exercise, which is turned open slightly at the hip, causing a slight "V" shape of the feet. By exhaling hard and lowering the legs in one unit, strain is put on the core to hold the spine still and keep it from arching. Inhaling and returning the legs up toward the ceiling requires a grab of the abs and crease at the hip flexors. This exercise is done up to eight times.
The Roll Up
The Roll Up is the Pilates version of a sit-up, requiring abdominal and spinal flexion. The hamstrings and back are also stretched in the Roll Up. With the body extended faceup on the mat, the arms reach overhead and the legs are turned out to allow the upper backs of the thighs to squeeze together. Then, as if the spine is being peeled up off the mat, the arms, head, shoulders, ribs and back roll up off the mat in sequence, until the student is sitting and reaching long out over the legs. The body then rolls back down in the opposite direction, smoothly. Exhaling hard supports the movement during the rolling up and rolling down portions of the exercise.
The Roll-Over
The Roll-Over is an exercise for more experienced students or those who have moderate back flexibility and strength in the lower, deeper abdominals. It begins on the back, faceup with arms at sides and legs straight in the air. With a strong exhale, the legs are moved in one unit up and over the body to form a parallel line over the torso and face. The body from the side should resemble the shape of a hairpin. Roll-Over then requires a controlled descent back into the starting position, and this is repeated three to eight times.
Teaser
The Teaser is an advanced exercise for the abdominal muscles. It begins with the student sitting straight up, legs together and hands at sides. The spine is then curved down toward the floor up to about the shoulder blades, with the arms reaching forward and up on a 45-degree angle. With a breath out, the body is raised back up off the floor at the same time as the legs, which reach up to a 45-degree angle underneath the arms. While the legs stay in the air, the body is lowered partially back down to the floor again. The raising and lowering of the spine continues for at least three repetitions.
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J. Miller; 1945
- "The Pilates Body"; Brooke Siler; 2000
- Easy Vigour: Pilates Booklet Download
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