The Pilates method of body conditioning was developed by Joseph Pilates and brought to the United States from Europe in 1926. Pilates' method was originally named "contrology" as it directed participants to use control, concentration and proper breathing techniques while exercising. Pilates published his book on contrology in 1945. Since that time many teachers have expanded on his approach to make Pilates accessible to a wide range of fitness abilities, including senior citizens and those with limited mobility who can perform exercises while seated in a chair.
Step 1
Sit on an armless chair with your back upright, ribs stacked over hips, and feet several inches apart and flat on the floor.
Step 2
Draw in the navel and let the shoulder blades float down on the back as you inhale.
Step 3
Exhale fully and feel the abdominals contract. In his book, Pilates called for "squeezing every atom of air from your lungs" before smoothly inhaling again. Practice breathing in this seated posture for one minute.
Step 4
Raise your arms out to the side while exhaling to prepare for Hug a Tree.
Step 5
Move your arms forward to the center of the body while exhaling. Form a round shape between your shoulders and hands as if you are hugging a large tree. Repeat the hugging motion up to 10 times.
Step 6
Move your arms down to the sides of your body, palms facing back. Inhale deeply to prepare for The Hundred.
Step 7
Exhale over the course of five counts as you firmly pump your arms back behind your hips.
Step 8
Inhale over the course of five counts as you continue pumping your arms. Repeat the sequence of five counts exhaling and five counts inhaling nine more times, until you've reached 100 pumps.
Step 9
Raise your arms out to the side while inhaling to prepare for Spine Twist.
Step 10
Exhale and twist to the right at the waist without shifting in the seat, moving the legs or reaching the shoulder bones forward toward the chest. Physical therapist and author of "A Morning Cup of Pilates" Marsha K. Dorman advises exercisers to discover small movements, especially if recovering from injury.
Step 11
Inhale and return to the center position, then exhale again and twist to the left at the waist. Repeat this motion eight times.
Step 12
Face forward with both arms resting down at your sides to prepare for the Side Bend
Step 13
Exhale and lift from the right side of your rib cage as you bend over to the left and reach your right arm up and then over your ear. Keep your right side firmly seated on the chair.
Step 14
Inhale and return to your starting position upright. Exhale and repeat the stretch to your right side. Repeat this lateral bending and breathing motion up to eight times.
Tips and Warnings
- To progress the exercises, try lifting the heels so feet are just grazing the floor, or raising one leg off the floor.
- Always check with your doctor before beginning a new exercise regime.
Things You'll Need
- Straight-backed armless chair
References
- Balanced Body Pilates: Pilates Origins
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
- Easy Vigor: Pilates Breathing
- "A Morning Cup of Pilates"; Marsh K. Dorman; 2004
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