Pilates is a type of low impact exercise that focuses exercise to work the core body muscles and offer small yet very effective movements for slimming and trimming, enhancing balance, stability and posture, states Balanced Body Pilates, a leading resource regarding Pilates. Many of the moves in Pilates also offer strength training and increased flexibility and range of motion.
Pilates 100
Lie on your back on the floor, knees bent, hands palm side down on the floor close to the hips. Lift the head and shoulders off the floor. Pump the hands up and down slightly, breathing in for five pumps, then breathing out for five pumps until you reach 100.
Forward Spinal Stretch
Sit on the floor, legs extended. Flex the feet, then exhale, dropping the body forward, pulling the abdominals inward as you round your spine, suggests Pilates Back Joint Exercises. Hands are extended, trying to reach the toes. Pause, then inhale and straighten, rolling the spine back into the upright position.
Seal
Sit on the floor, knees bent. Tuck in the abs and grasp your heels. Lift the feet off the floor, so you're balancing on your tailbone, suggests Pilates Back Joint Exercises. Tap your heels together three times. Now roll backwards, controlling your motion, and tap your heels together three more times. Roll yourself forward again onto your tailbone and tap the heels again. Do this five or six times.
Side Lying Scissor Kicks
Lie on your left side, torso aligned. Extend the left arm above the head and rest the head on your arm. Extend the right leg forward while extending the left leg to your rear. Then switch leg positions. Keep torso and hips stable.
One Leg Circles
Lie on your back, arms by your sides, legs extended. Lift the right leg until your foot is over the hip, suggests Easy Vigour's Classical Pilates Mat Online Workout. Draw an imaginary circle on the ceiling with your toe, utilizing a large, circular range of motion. Circle several times and then switch direction, keeping both hips on the floor throughout. Repeat with the other leg.
Chin Tucks
Work the chin and neck by performing the Pilates Chin Tuck. Lie on the floor, head relaxed. Keeping the head on the floor, tuck the chin inward, like you're holding an apple beneath your chin. Do this 10 times.
Pelvic Tilt
Also known as the Zip and Hollow, this exercise provides an effective pelvic workout. Lie on your back on the floor, knees bent. Pull in the lower abdominals as far as you can, tilting the pelvis slightly upward, as if trying to lie on a bed and squeeze into a very tight pair of jeans, suggests Easy Vigour. Do this several times.
Cheek Press
Stand and squeeze the buttock cheeks together, hold for several seconds and then release. Do this several times. Try to do this while you walk.
Hip Mobility
Lie on your back on the floor, knees bent. Drop one knee to the side, then straighten the leg, keeping the hips on the floor, heel in contact with the floor, suggests Active Fitness World. Draw the leg back up to original starting position. Repeat with the other side.
Scapula Stretch
Lie on your back on the floor, knees bent, arms extended up over your shoulders. Inhale and reach for the ceiling while keeping the shoulder blades pressed to the floor. Exhale and press shoulders back to the floor.
Member Comments