Pilates is a full-body exercise system that resembles yoga. Pilates training develops flexibility, muscular endurance, balance, coordination and posture. Pilates was designed and perfected by Joseph Pilates in the early to mid 1900s. Pilates has zero impact on your joints, and uses the power of breathing combined with basic movements to tone and shape your body. Consult your physician before you begin a Pilates program.
Step 1
Lie on your back on the floor, with your shoulder blades and head slightly raised and your legs bent and feet up so your lower legs are almost parallel to the floor. Reach your arms down along your sides with your fingers together. Pump your arms up and down, as if you are bouncing two tiny basketballs. Take five pumps to breathe in, and five pumps to breathe out. Perform 100 pumps, for a total of 10 complete breaths. You can place your feet on the floor if having them up is too difficult.
Step 2
Lie on your back and stretch your body out, so that your arms are extended straight up over your head. Pull yourself up using your abdominals, while keeping your arms straight. Keep your chin down, and imagine you are reaching over a barrel as you move your hands to your toes, suggests the Easy Vigour website. Roll back down to the beginning and repeat for six to 10 repetitions.
Step 3
Sit on the floor and hug your shins to your body, holding one wrist in your other hand. Roll backwards up onto your shoulder blades, then let gravity roll you back again. Keep your spine curved like a "C" during the exercise. Inhale on the way up, and exhale on the way down, while performing six to 10 repetitions. You can modify the move with your hands under your knees if the other way is too difficult.
Step 4
Lie on your back and place your hands behind your head, with your elbows out to the sides. Bring one knee in to your chest, and keep your other leg straight out with your foot off the floor. Gently twist your upper body so your opposite armpit is pointing at the bent knee. Hold the position for a moment, then switch leg positions and twist your upper body the other way. Perform three to five reps on each side.
Step 5
Lie on your stomach, with your palms on the floor beside your shoulders, and your elbows in close to your body. Inhale as you push your upper body off the floor, so your arms are straight and your head is up. Look to the right and hold for a moment. Look to the left and hold for a moment. Exhale and slowly lower yourself back to the start. Perform two repetitions.
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