Joseph Pilates was not a natural athlete. He developed his method as a means of overcoming his many physical disabilities, and eventually became a skilled boxer, skier and gymnast. Almost a century of cutting-edge research has benefited Pilates program design, and students now find it easier to master the basics and progress to the more advanced Pilates routines. The secret is in the sequencing. In a well-designed Pilates program, the exercises are sequenced so that each exercise prepares you for the one that follows.
Advanced Pilates Core and Abdominal Routine
Step 1
Sit upright with your knees bent and your arms extended in front of you. Contract your abdominal muscles and roll back, until your spine is in a "C-curve." Roll back to the starting position. The half roll back mobilizes your spine while training you to synchronize abdominal contraction with spinal movement. Perform eight repetitions.
Step 2
Sit upright with your knees bent and your feet lifted about a half inch from the floor. Balance on your tailbone and round your lower back. Keep your feet lifted and roll back, until your head touches the floor, and your spine is lifted from the floor, as if you were in a modified shoulder stand. Roll back to the starting position, balancing on your tailbone. Perform four repetitions. The Pilates "rolling like a ball" exercise massages your lower back and teaches balance.
Step 3
Lie face-up with your legs extended and your arms reaching above your head. Nod your head, bring your arms forward and roll up to a seated position, reaching your hands toward your feet. Roll back, feeling every vertebra touch the floor. Perform eight repetitions. The roll-up strengthens the abdominal muscles and creates abdominal/spinal movement awareness.
Step 4
Lie face up with your legs extended and your arms above your head. Simultaneously lift your upper and lower torso, balancing on your tailbone with your hands reaching toward your feet. Round your back and return to the starting position. Perform six repetitions. The teaser is an advanced Pilates abdominal exercise.
Pilates Advanced Leg, Hip and Gluteal Routine
Step 1
Lie face-down with your legs straight and your arms extended above your head. Simultaneously lift your head, your chest, your right leg and your left arm, keeping your hips pressed into the floor. Perform eight repetitions or four to each side. The swimming prep exercise balances spinal flexion with spinal extension, while toning the gluteal muscles.
Step 2
Curl your toes under and extend your arms so that you are in a push-up position. Simultaneously lift and extend your right leg and left arm, and your left leg and right arm. The leg pull challenges balance while working your core and gluteal muscles.
Step 3
Sit in an upright position with your knees bent. Place your right foot on the floor in front of your left. Place your left hand on the floor by your side, and let your right arm rest on your right knee. Lift your hips toward the ceiling, straightening your legs and reaching your right arm above your head. Return with control. Perform six repetitions on each side. The side bend works the hip and oblique muscles.
Tips and Warnings
- Keep your abdominals contracted at all times Forceful exhalation on the exertion phase of the movement enhances abdominal contraction.
- Avoid jerky, uncontrolled movements. Master the basics before progressing to advanced Pilates routines. Check with your doctor before starting any exercise program.
Things You'll Need
- Exercise mat
- Form-fitting workout clothes
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