Is There An Order For Pilates Exercises?

The Pilates system of exercise was invented by German-born Joseph Pilates in the early 1900s as a means of rehabilitating soldiers and conditioning dancers, boxers and others. In the span of almost a century, some followers of the method have changed exercises, invented new machines and incorporated modern knowledge of the human body. Classical Pilates teachers follow a sequence of 20 exercises performed on a mat, which are said to be the order of exercises that Pilates himself taught shortly before his death in 1967.

History

Romana Kryzanowska, protege of Joseph Pilates, studied with the master from the age of 17, as a young Balanchine dancer, reports Rosalind Gray Davis on the IDEA website. As of 2010, Kryzanowska has taught the Pilates method for 70 years. She travels the world as a teacher of teachers, using the same sequence of mat exercises taught to her by Joseph Pilates. Millions of enthusiasts around the world use this classic sequence, which is described in "The Pilates Body" by Brooke Siler, a student of Kryzanowska.

Warm Up

Pilates enthusiasts begin their workout by heating their bodies with exercises called the hundred, the roll-up, single leg circles and rolling-like-a-ball. Each exercise draws oxygen into the body while incorporating increasingly larger joint movements.

Workout

The main Pilates mat workout begins with the abdominal series -- single leg stretch, double leg stretch, single straight leg, double straight leg and criss-cross -- followed by spine stretch forward and open leg rocker, which stretch and massage the spine. These are followed by intense abdominal and leg work with corkscrew, saw, neck roll, single leg kicks, double leg kicks, neck pull and side kicks. A final abdominal challenge arrives with the exercises teaser and seal.

Cool Down

Students traditionally cool down with a series of movements performed leaning against a wall. Drawing circles with light hand weights heats the shoulder and neck muscles, while allowing students to practice good posture off the mat. "Rolling down the wall" creates gentle traction on the shoulders, neck and spine, which releases neck tension. Many Pilates professionals advise their students to use this sequence on their own after long hours of driving or computer use.

Considerations

The classic sequence of mat exercises is a jumping-off point for certified Pilates teachers who modify exercises and class sequences based on individual students' needs. Teachers certified by Kryzanowska study for six months to a year before taking a written and practical exam. Consult a physician before beginning any new exercise regimen.