Pilates, named after founder Joseph Pilates, is a complete physical conditioning program that works out your whole body from the inside out by focusing on the core muscles -- those in your back and stomach. Like yoga, Pilates is a mind-body exercise that stresses proper breathing coordinated with your movements. Unlike the spiritual qualities associated with yoga, however, the focus of Pilates is solely on exercise.
Plank Pose
This exercise is harder than it appears. The plank pose is essentially the position you get into when you are about to do a push-up, with your palms of the hands and balls of the feet grounded into the floor beneath you and your hips elevated and straight. Contract the abdominal muscles to hold the pose. Hold the plank pose for between 30 to 45 seconds total.
Rollup Exercise
This exercise enhances your flexibility and strength throughout your body with controlled, stomach-bracing movements. To begin the exercise, lie on your back on the ground with your legs straight and your arms parallel to the ground above your head. Inhale and contract your stomach muscles. Exhale while you slowly roll your upper body up and forward, reaching with your fingertips for your toes. Hold this bend for two seconds, then slowly come back to the floor in the starting position. Repeat the exercise between 10 to 15 times total.
Good Morning Exercise
The good morning exercise targets the neglected muscles of the back of your body while working your core intensely to help protect your spine from injury. To do this exercise, begin with a barbell across your back. Bend your knees a bit and keep your feet shoulder-width apart. Inhale as you contract your abdominal muscles and bend forward at the hips until your torso becomes parallel to the ground. Exhale as you come back to the beginning position. Repeat this exercise between 10 to 15 times total.
Double Leg Lifting Exercise
Lie flat on your back to start. Ground your hands into the floor next to your hips as you slowly lift both legs up perpendicular to the ground. Keep your legs straight. Then gently lower the legs to the floor. Try to allow your legs to hover an inch off the ground and then lift them back up. Make sure to keep the back, shoulders and head on the ground the entire time. Repeat this exercise between 10 to 15 times total.
References
- Fitness Magazine: Pilates Rollup
- Koch, Liz; Core Awareness: Enhancing Yoga, Pilates, Exercise & Dance; 2003
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