The history of the Pilates method of exercise dates back to the early 20th century in Germany. At the time, a sickly child named Joseph Pilates decided to develop a conditioning technique that would help him overcome his illnesses. Pilates became a skilled athlete as a result of his clever program design. The technique uses some basic principles, which include concentration, centering, alignment, stabilization, precise movement and breathing. Years later, these principles were encompassed in his book titled "Return to Life Through Contrology."
Pilates is now a popular form of exercise, but many people ignore the basic principles. Almost anyone can "do" Pilates. Few can perform the exercises correctly. To truly excel at Pilates exercise, one must take a progressive approach to the method.
How to Do Pilates Warm-ups
Step 1
Practice Pilates breathing. Sit in an upright position and wrap a resistance band around your lower ribs. Cross the ends of the band in front. Inhale through your nose and try to send the breath into the outer ribs, without letting the belly expand. Exhale through your mouth and draw your belly in.
Step 2
Lie on your back with your knees bent and your feet flat on the floor. Rock your pelvis by arching your lower back, and then lifting the lower pelvis into a pelvic tilt. Perform five repetitions, and then find your neutral spine, which will be used in any Pilates exercise that has at least one foot on the floor. Neutral spine maintains the natural curvature of the spine. Your hip bones and pubic bone should be parallel to the mat.
Step 3
Remain on your back with your knees bent. Inhale and reach your arms to the ceiling. Your palms should face each other. Exhale and raise your arms overhead, without allowing any rib movement. Inhale and reach your arms back toward the ceiling. Exhale and lower your arms to your side. Perform three to five repetitions.
Step 4
Lie on your side with your knees bent and your arms reaching forward. Place your top palm over your bottom palm. Inhale and raise your top arm toward the ceiling. Exhale and reach the arm to the side. Allow your head and ribcage to follow, so that your chest faces the ceiling. Inhale and reach back toward the ceiling. Exhale and return to the starting position.
Step 5
Kneel on your hands and knees. Inhale to prepare. Exhale, tilt your pelvis and round your upper back. Inhale and hold with your belly tight. Exhale and return to the starting position.
Basic Pilates Exercises
Step 1
Lie on your back with your knees bent. Lift your legs to a table top position. Your shins should be parallel to the ceiling and your calves parallel to the floor. Your arms are by your side. Lift your head and shoulders from the floor. Engage your core. Pump your arms, inhaling for five counts and exhaling for five counts. Perform 10 cycles or 100 pumps.
Step 2
Lie on one side with your legs straight. Inhale and swing your top leg forward. Exhale and swing it behind you. Do not allow your ribs or spine to move.
Step 3
Remain on the same side and perform eight clockwise and eight counter clockwise leg circles. Repeat the sequence on the other leg.
Step 4
Sit in an upright position with your legs open at hip width. Extend your arms to the side at shoulder height. Inhale and turn your upper torso to the right. Exhale and reach for your right little toe. Inhale and straighten your back. Exhale and rotate back to center. Repeat in the opposite direction.
Step 5
Lie on your back with your knees bent. Inhale to prepare. Exhale and bend your right knee toward your chest. Place your right hand on your right ankle, and your left hand on your right shin. Your left leg is straight and lifted from the floor. Inhale in the transition. Exhale and switch legs.
Tips and Warnings
- Consider studying with a certified instructor
- Avoid jerky movements
Things You'll Need
- Comfortable exercise clothes
- Exercise mat
- Resistance band
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