Most Pilates exercises focus on developing core strength and stability -- your core being the muscles of your abdomen, lower back and waist. There are a number of Pilates exercises that can be performed using an exercise mat.
Shoulder Bridge
Unlike many Pilates exercises, the shoulder bridge focuses on strengthening your lower back and buttocks, as opposed to your abdomen. Lie on your back, bend your knees and place your feet flat on the floor. Rest your arms by your sides and lengthen your neck by tucking your chin in and down. Inhale and press through your heels to lift your hips off the floor. Your knees, hips and shoulders should form a straight line. Exhale and return your hips to the floor before repeating for the desired number of repetitions. As with all Pilates exercises, keep your pelvic floor activated and your abdominal muscles drawn slightly in.
The Plank
The plank is a powerful exercise for your core, legs and arms. Place your hands on the floor directly beneath your shoulders and walk your feet back until your legs are fully extended. Your weight should now be supported on your hands and feet only. Your heels, hips and shoulders should form a straight line; hold your neck in neutral alignment. Brace your abdominal muscles and draw up your pelvic floor while remembering to maintain a regular breathing pattern. Hold this position for 10 to 30 or more seconds depending on your fitness.
Swimming
The Pilates swimming exercise will strengthen your hips, core and shoulder muscles. Kneel on all fours on your exercise mat with your hands directly under your shoulders and your knees directly under your hips. Exhale and extend your left arm forward and your right leg backward until your limbs are completely straight and parallel to the floor. Inhale and slowly return to the starting position. Perform the same movement with your opposite arm and leg. Ensure your back and hips stay completely level and still when performing this exercise.
Hundred
The hundred is a classic Pilates exercise that will challenge your core muscles. Lie on your back, contract your abs and raise your legs by bending your knees -- your lower legs should be parallel to the ground. Hold your arms by your sides with your hands about 6 inches off the floor. Exhale, and lift your head and shoulders. Inhale and press your arms down toward the floor as if you are pushing down on two springs -- do this five times. Press down for a further five beats as you exhale. Continue the five-beat presses alternating between inhaling and exhaling as you do so. Continue until you have completed 100 beats. You can make this exercise more challenging by extending your legs.
Shell Stretch
To stretch your lower back and relax after your Pilates workout, kneel on all fours. Sit back on your heels and let your upper body rest on your thighs as you place your forehead on the floor just in front of your knees. Rest your arms on the floor on either side of your legs. Breathe deeply and imagine your back lengthening and relaxing as you exhale. Hold this position for six to 10 breaths.
References
- "Pilates for Dummies"; Ellie Herman; 2002
- "Pilates Mat Work"; Christine Romani-Ruby and Marci Clark; 2004
- "The Complete Book of Pilates for Men: The Lifetime Plan for Strength, Power & Peak Performance"; Daniel Lyon; 2005
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