Pilates is an exercise technique offering numerous benefits besides improved muscle tone. Improved posture and skeletal alignnment leads to increased mobility and exercise effectiveness. Exercises performed in a standing position are considered weight bearing and increase bone strength. When exercises are performed standing on one leg, additional benefits include improved balance and coordination.
Wall Rolldowns
This exercise improves spinal mobility and is performed against a wall. Stand with your feet one step ahead of the wall with your spine pressed to the wall. Extend your arms at your sides. Begin the exercise by contracting your abdominal muscles and dropping your head and shoulders forward. Keep your lower back in contact with the wall as you continue to bend your upper body down, hanging your arms down until your arms reach your knees. Continue the exercise by reversing your movement, rolling your upper body back up to the starting position. Feel your spine rolling up one vertebra at a time pressing into the wall until you reach the starting position. Complete two repetitions.
Boxing
This exercise strengthens your arms and shoulders. Stand with your feet shoulder-width apart with your knees slightly bent. Bend your upper body forward at your waist, keeping your knees over your toes. Contract your abdomen to keep your back straight. Begin the exercise by bending both arms by your sides with your elbows up and your hands by the sides of your chest. Holding free weights will advance the exercise. Continue the exercise by extending one arm forward and one arm back with both arms at shoulder height. Hold, and then return to the starting position. Repeat the exercise by switching your arm positions. Complete up to five repetitions.
Single Leg Stretch
This exercise strengthens your legs and improves your balance. Stand with your feet hip-width apart with your shoulders relaxed. Contract your abdomen to keep your back straight. Extend your arms down at your sides, or place your hands on your hips. For balance problems, you can hold on to the wall or a chair. Begin the exercise by putting your body weight on one leg, keeping your knee slightly bent. Lift your other leg up, bending at your knee. Lift your leg until your thigh is at hip height. Hold for two full breaths, and then slowly lower back to the starting position. Repeat the exercise on the other leg. Complete up to three sets.
Pivot
This exercise targets your spine, shoulders and hips. Stand with your legs hip-width apart, extending your arms at your sides. Begin the exercise by twisting your hips and shoulders to one side while lifting your arms up to shoulder-height. Continue the exercise by returning back to the starting position and continuing by twisting over to the opposite side. As you continue the exercise from side to side, lift your arms higher with each repetition until your arms are straight overhead. Complete three twists to each side.
References
- "Fitness" magazine: Insider's Guide to Pilates
- "Pilates: Body in Motion"; Alycea Ungaro; 2002
- "The Pilates Body"; Brooke Siler; 2000
- Pilates Exercises for Health: Standing Pilates: Single Leg Stretch
- "The Book of Yoga & Pilates"; Christina Brown; 2003
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