Pilates is a gentle, low-impact form of exercise that works to strengthen and tone the entire body. According to the website ShapeFit, Pilates increases circulation and helps to sculpt the body and strengthen the body's core, which includes the muscles of the back and abdomen.
The Hundred
The hundred develops strength in the core, arms and thighs. Lie face up with your knees bent, feet flat on the floor and your hips in a neutral position. Rest your arms by your side. Take a deep breath in. As you exhale, contract your core muscles, and lift your head, shoulders and arms off the floor. Keep your arms extended as if you were reaching for your feet. Maintaining this position, continue to breathe normally and begin to pump your arms up and down. Inhale for five counts and exhale for five counts and continue until your reach 100. To make this exercise more challenging, lift your feet off the floor and extend your legs to 45 degrees.
Single-Leg Stretch
The single-leg stretch tones and strengthens the core and leg muscles while challenging your balance and coordination. Lie face up and lift your legs, bending your knees at 90 degrees so that your shins are parallel with the floor. Stabilize your core muscles and lift you head and shoulders off the ground so that you are able to place your hands on your knees. Place your left hand on your left ankle and your right hand on the inside of your left knee. Pull your left knee to your chest while extending your right leg in front of you. Keeping your belly button pulled into your spine, slowly switch legs to pull your right knee toward your chest. Repeat the movement four times on each leg.
The Roll-Down
The roll-down strengthens the muscles of the core while mobilizing and stretching the muscles of the back. Sit tall on the floor with your knees bent and feet flat on the floor. Place a hand under each thigh with your elbows wide. Pull your belly button into your spine and stabilize your abdominal muscles. Lean back and adjust your feet as needed. Maintaining core stabilization, release your hands from your legs and slowly roll down 1 to 2 inches. With control, roll back up to the starting position. Perform this exercise four times.
Spine Twists
The spine twist works to strengthen the stabilizer muscles of the spine and improve posture. Sit tall with your legs extended in front of you. Your feet should be pointing straight up and slightly apart. Stretch your arms out to both sides at shoulder-level. Make your neck and torso long. Pull your belly button into your spine and contract your abdominal muscles. Exhale, and twist your torso to the right as far as you can without causing movement in your hips. Pause here inhaling and exhaling deeply then return to the center. Perform the twist to the left. Repeat each side three times.
Swimming
The swimming exercise is effective for strengthening the muscles of the back, glutes and shoulders. Lie face down on the floor fully extending your arms and legs so as to make yourself as long as possible. Pull your belly button into your spine and activate your core muscles. Squeeze you shoulder blades together and then simultaneously lift your left arm, head and right leg off the floor. Pause and hold for a count of two and then slowly lower back to the floor. Repeat the movement with your right arm and left leg. Complete the exercise four times on each side.
Small Arches
The small arches exercise offers a gentle means for strengthening the back and shoulder stabilizer muscles. Lie face down with your legs extended. Place your hands directly below your shoulders with your elbows bent and close to your body. Pull your belly button into your spine and contract your core muscles. Lift your head and then gently push your hands and elbows into the floor to press your head and torso off the mat. Hold this position for a count of two and then slowly lower back to the floor. Repeat the movement two more times. To avoid injury, do not force the movement or excessively arch your back. Focus on slow, controlled movements.
References
- ShapeFit: Pilates Instructional Guides
- "Pilates Fitness Training for Body and Soul"; Antje Korte; 2004
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