Joseph Pilates began life as a sickly child. He developed his exercise method to overcome his disabilities, but outdid himself by metamorphosing into a super athlete who excelled in balance-oriented sports such as skiing and gymnastics. Pilates believed that the abdominal, gluteal and back muscles, which he called "the powerhouse," were the key to posture and balance. Many of his exercises strengthened the muscle groups required for dynamic, athletic balance.
The Open Leg Rocker
A classic photo of Joseph Pilates shows him in ski gear. Skiing requires what instructors call "fore-aft" balance, which refers to the balance transitions between the heel and the forefoot. Pilates was ahead of his time, in that he realized that the core muscles control this type of balance. The open leg rocker enhances your ability to balance when your legs are either in front of or behind your center of gravity. Begin in an upright seated position, balancing on your sit bones, which are the two bones in your buttocks. Extend both legs, and hold each calf with each hand. Inhale and roll back until your head and shoulders touch the mat, and your legs hover above your forehead. Exhale and roll forward to the starting position. Perform four repetitions.
Shoulder Bridge on the Stability Ball
The Pilates shoulder bridge works the back, core and gluteal muscles. When performed as a mat exercise, it does not require dynamic balance. Placing your feet on a stability ball creates, literally, a new ball game. Lie face up with your knees bent and your feet on a stability ball. Separate your feet so that they are hip width apart, and make sure that your head and tailbone are in one straight line. Inhale to prepare. Exhale, engage your core and lift each vertebra from the floor, until you are in a bridge position. Inhale and pause. Exhale and roll back to to the starting position, making sure that each vertebra touches the mat. Perform eight repetitions. Progress the exercise by remaining in the bridge, and extending and bending your legs for four repetitions. You will maintain balance if your posture remains in correct alignment, and if your core muscles stay engaged.
The Teaser
The teaser is a Pilates abdominal exercise that challenges balance. Lie face up, with your legs extended and your arms extended above your head. Inhale to prepare. Exhale, articulate your spine and lift your legs, until you are balancing on your sit bones with your legs lifted and extended in front of you. Inhale and return to the starting position. If you have tight hip flexors, modify this exercise by performing it with your knees bent.
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