Joseph Pilates brought his method to the United States in the 1920s. His exercise system became popular with dancers like Martha Graham. Pilates exercises build flexibility and strength by using body weight and resistance from springs to work muscles, often at their point of extension. And because the movements in Pilates are intricate and require proper alignment, each Pilates session builds body awareness that carries over into daily life. Some mat exercises emphasize back flexibility and torso length.
The Roll-Up
Unlike a traditional sit-up, a Pilates roll-up must be done slowly and with control. Start lying supine, with your spine long and abdominal muscles pressed toward your spine. Turn your toes out and squeeze your buttocks to roll up to sitting, with your arms reaching forward toward your toes. Lift one vertebra at a time to curl your back off the mat. Keep your shoulders and chest relaxed. At the top of the movement, stretch your fingers toward your toes and imagine you are reaching over a ball on your lap. Pretend a magnet is pulling your navel toward the wall behind you, keeping your back rounded. Roll back down in reverse, using your stomach muscles to curl your back down on to the mat. Throughout the movement, breathe naturally. Do five sets.
Side Kicks
Although only your leg moves during side kicks, you have to engage your stomach muscles to keep your torso still. Throughout the movement, stretch long through your head and toes. Lie on your side with your head, shoulders and hips in alignment. Move your feet forward so that your legs extend at a 45-degree angle from your hips. Rest your head on your lower hand. Place your upper hand on the floor in front of your chest. Keep your lower abdominals scooped inward toward your spine. With control, lift your upper foot and straight leg toward the ceiling. Slowly, press it back down, engaging your inner thighs. Do not let your hips rock back and forth. Do five sets, and then switch sides.
Swimming
Lie prone with your abdominal muscles engaged and pressed up toward your spine. Stretch your arms straight in front of you. Turn your feet out slightly to engage your buttocks and hamstrings. Keep your torso stable as you lengthen your spine to lift your head and shoulders. Raise one hand and your opposite foot, arm and leg extended. Keep your abdominals pulled in. Switch arms and legs. All through the exercise, let your tailbone remain tucked and your spine long. Complete five on each side. When you are finished, sit back on your heels to stretch your lower back.
References
- "The Pilates Body"; Brooke Siler; 2000
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller, 1954
- Easy Vigour: Introduction to Pilates and Contrology
- "The Complete Idiot's Guide to the Pilates Method"; Karen Karter; 2001
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