Choosing the proper sequence of exercises in a Pilates core workout is often the subject of lively debate. Those who follow the traditional Pilates method begin with "the hundred" exercise, which involves raising your extended legs to a 45-degree angle, lifting your head and shoulders from the floor, and pumping your arms for 100 counts while you breathe in and out. However, modern instructors believe that warm-up and alignment exercises should precede "the hundred," and that the deeper core muscles, such as the transverse abdominal muscle, used in exhalation, should be activated prior to working the superficial muscles involved in spinal flexion.
Pilates Breathing
Pilates breathing differs dramatically from yogic breathing, in that the belly does not expand during inhalation. The breath is sent to the back and the ribs. Since this is easier said than done, many instructors begin the class with a breathing sequence. Sit in an upright position with your knees bent. Rest your hand on your shins. Inhale to prepare. Exhale; draw your belly toward your spine, and flex your upper body forward, allowing your head to rest on your knees. Stay in the position and inhale, sending the breath to your outer ribs. Exhale, re-engage your deep core muscles and roll up to the starting position. Repeat three times.
Pelvic Placement Exercises
While it was once believed that the lower back should be pressed flat onto the floor while in the supine position, physical therapists now argue that a neutral spine, which is a small, natural curve in the lower back, is healthier and more functional. Most Pilates instructors will advise you to maintain a neutral spine as long as at least one foot is on the floor, and use the flat position if both legs are lifted. Pelvic placement exercises help you find these positions. Begin on your back and rock your pelvis back forth between a pelvic tilt and an arched back. Gradually make the movement smaller, so that you are alternating between a flat spine and a neutral spine. Repeat until you feel comfortable with your understanding of the two positions.
Upper Body Placement
Releasing shoulder and neck tension facilitates optimal performance of the abdominal flexion exercises. Lie on your back with your knees bent your feet flat on the floor and your hands by your sides with the palms facing down. Inhale and slide your shoulders toward your ears. Exhale and allow them to relax. Repeat six times. Then, keeping your head on the floor, inhale and nod your head, and then exhale to release it. Repeat four times. The head nod initiates all of the abdominal flexion exercises.
The Cat
The cat is a dynamic flexibility exercise, which warms up the back for the core routine. It also provides an easy way to practice coordinating movement and breath. Begin on your hands and knees, keeping your shoulders relaxed, and your knees hip distance apart. Inhale to prepare. Exhale, draw your belly in, tilt your pelvis and round your upper back, as if you were an angry cat. Hold the position and inhale, without letting your abdominal muscles expand. Exhale and return, without letting your lower back sag. Repeat five times.
The Half Roll Back
Sit in the position you used for the breathing exercise, but place your hands under the backs of your legs. Inhale to prepare. Exhale; round your back and roll back until your lower back is on the mat. Your arms will be straight, but your hands will still be on your legs. Inhale to hold the position. Exhale and return to the start. Repeat eight times.
The Hundred
Lie on your back and lift both legs from the floor. If you can't place your spine flat to the floor in this position, bend your knees or lower your feet to the floor. Place your hands by your sides. Inhale and nod your head to prepare. Exhale and lift your head, shoulders and hands from the floor. Begin to pump your arms as if they were pressing down on heavy springs, breathing in for five counts and out for five counts. Repeat until you reach 100 counts.
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