Pilates has quickly become one of the fastest growing forms of exercise in the world. As its growth continues, new forms and techniques emerge leaving many newcomers to wonder if they can get through a workout. Modification is a key element of Pilates instruction and training. The use of modifications allows you to control the intensity of each exercise, making it more or less difficult based on your current fitness level or physical limitations.
One Hundred
Begin by lying on your back and bringing your knees to a 90-degree angle. Place both arms by your side. Raise your head, neck and shoulders off of the floor, and begin pumping your arms up and down from the shoulders. Continue this motion until you have completed one hundred counts. Relax your head, neck and shoulders on the floor and hug both knees into the chest. To increase the level of difficulty, extend both legs out to a 45 degree angle to the floor.
Roll-Up
Sit on the floor with your legs extended out long in front of you. Inhale and raise both arms towards the ceiling. Contract your abdominal muscles, curl the pelvis under and slightly round your back. Exhale as you lower yourself to the floor, stretching out long. Inhale as you slowly pull yourself back to your seated position. If you find this exercise to be too advanced, you can modify it by sitting on the floor with your knees bent and both feet in close to the body. Place your hands on the back of the thighs. Bring your chin to your chest, exhale and round your back as you roll backwards. Contract your abdominal muscles and exhale as you roll yourself back to the seated position.
Bicycle Kicks
Begin on your knees. Place your left hand on the floor and extend the right leg out to the side. Raise your right leg off of the floor, creating a straight line with the right side of your body. Point your toe and bring your knee into your chest. Flex your foot as you extend the leg out in front of you. Circle your leg back to the start position and continue circling your leg as if you are peddling a bicycle. Complete the desired number of repetitions and repeat on the opposite leg. To simplify this movement, start by laying on your side with your hips stacked and legs extended out long from the waist. Lift your top leg off of the floor, point the toe and bring your knee into your chest. Continue with the same movement as mentioned in the advanced form of this exercise.
Rolling Like a Ball
Begin in a seated position with your knees bent and feet flat on the floor. Place both of your hands on the front of the legs. Contract your abdominal muscles, and drop your head between your shoulders. Inhale and roll back onto the floor, keeping the knees tucked in close to the body. Exhale and bring yourself back to the seated position, resting on your tailbone. To modify this exercise, making it more challenging, grasp your ankles and extend both legs up to a 90-degree angle from the floor bringing your legs shoulder-width apart. Balance on your tailbone. Slightly drop your head between your shoulder and round your back. Contract your abdominal muscles, inhale and roll back on to your shoulders. Exhale and roll yourself back to your seated position, balancing once again on your tailbone.
References
- "The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without Machines"; Brooke Siler; 2000
- "The Anatomy of Pilates"; Paul Massey; 2009
- "A Pilates' Primer : The Millennium Edition"; Joseph Pilates and Judd Robbins; 2000
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