Pilates has quickly become one of the most popular types of exercise. The American Council on Exercise states that pilates benefits include improved body mechanics, balance, coordination, strength and flexibility. Pilates mat work offers convenience because all that is required is a mat and it can be done anywhere. When practicing mat exercises aim for one to three sets and eight to 10 repetitions depending on difficulty.
Double Leg Stretch
"Shape" Magazine listed the double leg stretch as one of the top full body and core exercises. Start by lying face up with your knees drawn into the chest. As you tighten your core, gently lift and hold your head up, pull your shoulders off the mat, and then touch your lower shins. Next find an inhale and reach your arms back and overhead as you extend your legs at a 45-degree angle to the floor. As you exhale sweep your arms out to the sides, bend your knees, and return your hands to the starting position. Repeat the exercise following the proper breathing pattern.
The Roll Up
This basic pilates exercise is easy to perform and strengthens the core and low back. Start by raising your arms up to the ceiling and look through the center. Then roll up one vertebra at a time targeting your neck, upper back, mid back, lower back and sacrum. Be sure to keep your spine curled as you flex forward at the hips and reach up and try to touch your toes. When you reach the top, reverse the motion to roll back down. Practice keeping your back pressed to the ground as you reach your arms behind your head.
Side Kick
Targeting your hip flexors, core and flexibility, this exercise is used often in a basic mat class. Start by lying on your side and line yourself up, stacking your hips. Rest your head on your underneath hand and place your uppermost hand firmly on the mat in front of your chest. Tighten and engage your core to stabilize your spine and to keep your shoulders and hips still and vertically stacked throughout. Begin with a half turn of the leg and kick smoothly up toward the ceiling while keeping the pelvis stable. Pause at the top and slowly lower the leg squeezing the thighs together at the end. Repeat the motion upward and downward.
Member Comments
Epithaf May 17
Pilates is a great exercise to strengthen our cores muslces + coordination and balance-breathing ..But please people are misslead by the concept of losing fat --Pilates is great but is a s mall part of the physical fitness and cardiovascular fitness and the total well being ..Weight training + cardiovascular training + a 6 meals balanced nutritional plan + a positive and realistic mental approach will definetely make all the difference in world --all it needs is to say the truth to people and to educated them BEFORE STARTING ANY KIND OF EXERCISE.