Pilates exercises can help you increase muscular strength and flexibility, according to a study by Dr. Michelle Olson that was cited by the American College of Sports Medicine. You don't need to shell out a lot of money on equipment or private instruction, either. You can perform many pilates exercises with a simple mat and with instructions provided online or in print.
Single-Leg Circle
Lie flat on your back on a mat with your arms at your sides and your legs fully extended. Keep your back in contact with the floor and your head and neck in a neutral position. Raise your right leg, keeping your knee straight until you are pointing your toes directly toward the ceiling. Keeping your hips still, use your leg to "draw" a wide circle in the air with your toes, rotating your leg away from your body. After five external leg circles, change direction and draw circles in the opposite direction. After five more circles, return your right leg to the floor and repeat the exercise with your left leg.
Leg Pull Back
Kneel on your hands and knees on your mat, your hands directly below your shoulders and your knees directly below your hips. Extend your legs behind you, placing your toes on the floor. Your body should now be in a push-up position, forming a straight line from your head to your heels. Keeping your head and neck in a neutral alignment, lift one foot off the floor as high as you can without changing your body's position. Point your toe and hold the foot in the air for as long as you can. Return your foot to the floor and repeat with the opposite leg.
The Hundred
A classic pilates move, the hundred works the abdominals. Lie on your back on your mat, your knees bent and your feet flat on the floor. In a single movement, lift your feet off the floor and extend your legs fully at a 45-degree angle as you roll your head and neck off the floor. Lift your arms off the mat, and keeping them close to your sides, pump them up and down 100 times. Inhale as you perform five pumps, then exhale for five pumps, breathing in and out 10 times during the entire exercise. Concentrate on keeping your abs tight and your back in contact with the mat. After 100 pumps, roll your head and neck back to the mat as you release your feet to the floor.
Member Comments