Designed for portability and convenience, the Pilates Stick, or Pilatesstick, allows you to do many of the Cadillac exercises at home or on the go. A long elastic band anchors into a door frame. The ends of the cord attach to the sides of a roll-down bar or to straps for your hands or feet. You will need an area about eight feet long by six feet wide in front of the door.
Thigh Stretch
The thigh stretch comes from the advanced Pilates Cadillac series. You could complete the movement easily by using your chest and arms and bending at the hip. Instead, use your gluteal muscles to keep your hips pressed forward and to maintain a straight plank position from your head to your knees. Throughout the exercise, press your navel to your spine to engage your deep lower abdominals. Hold the roll-down bar with your hands toward the outsides. Kneel facing the door at a distance so that your relaxed arms extend in front of you. Lean back from your knees, keeping the body straight and tall, until you feel a stretch in your quadriceps. Press your hips forward to raise your body back up. Do four repetitions.
Side Leg Kick
Although only your leg moves in the side leg kick, this intermediate Cadillac exercise uses your core muscles to hold your torso stable. Put the straps on the elastic cord on your feet. Lie on your side with your head closest to the door. Place the palm of your top hand flat on the mat in front of you. Rest your head on your lower arm. Bend at the hips to bring your legs to a 45-degree angle. Press your lower abdominals toward your spine, keep your ribs tucked down and relax your shoulders away from your ears. Raise your upper leg so that your feet are hip-width apart. Point your toe and knee toward the ceiling. With control, swing your leg forward toward your head and press it back until it is in line with your body. Do eight repetitions.
Breathing
In Pilates, your lower abdominals remain engaged for the entire workout. You breathe into your upper chest, maintaining a hollowed-out stomach. For the breathing exercise, lie on your back with your head closest to the door and your knees bent and touching, feet on the mat and pressed together. Hold the roll-down bar on the elastic cord with your hands toward the edges. Inhale deeply and press the bar down to your thighs as you squeeze your bottom to raise your body to a plank position. Hold your breath for a count of four, then exhale and roll your back down and release your arms with control. Do four repetitions.
References
- "Complete Idiot's Guide to the Pilates Method"; Karon Karter; 2001
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
- Pilates Pro: Pilates Product Review: The Pilatesstick
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