Winsor Pilates was developed by certified Pilates instructor Mari Winsor. Winsor Pilates is taught in both of Mari Winsor's Pilates studios as well as through books and fitness DVDs. Winsor Pilates uses body weight-only exercises that are focused on stretching, strengthening and toning the muscles of the body using a combination of exercises done in a specific order and rhythm to produce maximum results.
The Hundred
Step 1
Lie flat on your back with your spine against the floor and arms at your sides.
Step 2
Bring your knees into your chest and stretch your legs up at a 90-degree angle.
Step 3
Bring your chin into your chest and roll up slightly.
Step 4
Inhale slowly for five counts, exhale slowly for five counts. Repeat the exercise to 100, then relax completely.
The Roll-Up
Step 1
Lie flat on your back with your spine against the floor, legs extended, and arms reaching overhead.
Step 2
Breathe in, raise your arms toward the ceiling and bring your chin into your chest.
Step 3
Exhale, as you continue to reach through your fingertips, lifting your shoulders and back off the floor as you curl over and your fingers reach toward your toes.
Step 4
Create a "C" curve in your lower back and then slowly roll back down. Repeat six to eight times.
Single Leg Circles
Step 1
Lie flat on your back with your arms comfortable at your sides.
Step 2
Hug your right knee into your chest, keeping your knee aligned with your hip.
Step 3
Stretch your right leg straight up and then cross it over to the left, down, around, and up. Repeat five times.
Step 4
Reverse directions and repeat five times.
Step 5
Switch legs and repeat the leg circles in both directions.
Rolling Like a Ball
Step 1
Sit on the floor and bend your knees, hugging your ankles and curving your spine gently over.
Step 2
Bring your chin to your chest, making a "C" with your lower back. Inhale slowly.
Step 3
Initiate rolling backwards by bringing your navel into your spine.
Step 4
Exhale slowly. Maintaining the ball position, roll back to the starting position. Repeat six times.
Double Leg Stretch
Step 1
Lie face up, squeeze your legs together, bring your knees toward your chest, and hug your ankles.
Step 2
Lift your chin to your chest.
Step 3
Exhale slowly for three counts and contract further.
Step 4
Inhale, lengthen your legs and lift them to the ceiling. Raise your arms up straight and long, even with your ears. Lift your shoulders off the floor.
Step 5
Exhale and sweep your arms around by your sides while drawing your legs toward your abdomen, then hug your knees. Repeat six to 10 times.
Spine Stretch Forward
Step 1
Sit on the floor with your legs shoulders-width apart and your arms extended forward.
Step 2
Inhaling, contract your core into your spine.
Step 3
Starting with your head, roll down until your spine forms a "C." Maintain the "C" curve and feel like you are rounding over a beach ball.
Step 4
Exhale and reach the upper portion of your torso forward while maintaining your contraction.
Step 5
Inhale, roll back up and sit tall. Exhale at the end of the movement. Repeat three times.
References
- Winsor Pilates: The Winsor Dozen; Mari Winsor; 2003
- The Winsor Pilates Guide: What is Winsor Pilates
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