The Pilates method of exercise was developed by Joseph Pilates. Pilates grew up in Germany. As a child, he was plagued by a number of illnesses. He created his technique as a means of overcoming his physical limitations. Pilates moved to New York City and opened a studio in 1926, which became popular with athletes and dancers. Given the the fitness levels of his physically elite clientele, he was able to develop a highly advanced series of mat exercises. While some of these may look simple, they require an enormous amount of core strength. As such, they should not be attempted with a basic background in Pilates. Keep in mind that Pilates exercises should not be performed as multiple sets and repetitions. Work for quality, not quantity.
The Hundred
The Hundred is a classic Pilates exercise. Although ambitious teachers sometimes teach it in introductory classes, this exercise is not advisable for beginners. In the unmodified version of The Hundred, your neck is lifted from the floor for one hundred counts. You legs are usually held straight, and they are elevated from the floor. If your core muscles are weak, your neck will take the workload. Additionally, if your back muscles are stronger than your abdominal muscles, your back will arch, which can lead to injury.
Lie on your back with your straight legs extended at a 45 degree angle. Place your hands by your sides, with your fingers reaching toward your toes. Lift your head and shoulders from the floor. As you pump your arms, breathe in for five counts, and out for five counts. Repeat for 10 cycles.
The Single Leg Stretch
The single leg stretch is another Pilates exercise that is performed with the legs lifted, and the neck in an unsupported position. Lie on your back. Lift your head, shoulders and legs from the floor. Straighten your left leg, and bring your bent right knee toward your chest. Place your right hand on your right ankle, and your left on your right shin. Keep your head lifted as you switch sides. Perform only as many repetitions as you can without feeling it in your neck or lower back.
The Leg Pull
Since the leg pull works from the plank position, it requires an enormous amount of upper body and core strength. The exercise begins in a push-up position. The lower back should not sag, and the shoulders should be relaxed, as opposed to hunched up toward your ears. Lift you straight right leg from the floor. Keep the leg lifted as you shift your weight toward your left heel, as if you were trying to get your left heel to touch the floor. The leg remains lifted as you shift your weight back toward your toes. Lower the leg and repeat on the other side.
Member Comments