When Joseph Pilates created his system of physical conditioning and rehabilitation at an internment camp during World War I, he began to develop his effective approach to fitness that could be incorporated into everyday life for the general population. Joe Pilates' book, "Return to Life with Contrology," reflects his belief that with concentrated awareness and a basic assortment of exercises, the body can restore balance, build strength and increase resilience. A Pilates routine is not easy to perform for most beginners, but with proper modifications and a focus on key principles, it is possible to develop a satisfying at-home Pilates practice.
Learn How to Hold Your Spine and Abs
Step 1
Lie flat on your back on the mat and bend your knees so that your feet are in line with your hips, which is the bridge position.
Step 2
Let the shoulder blades and pelvis feel weighted into the floor, and extend the back of the neck so that your chin nods down at a slight angle. Imagine a long zipper closing up your torso from pubic bone to chest, with your ribs knitted together as you breathe.
Step 3
Check with your hand to see if there is a space below your lower back. Ideally you should be able to barely slide your hand in that space. Try to avoid a large arch in your back, but don't push it down into the mat on purpose, either.
Learn How to Breathe and Flow
Step 1
Inhale deeply through the nose while in bridge position Imagine breathing into the sides of your lungs and try not to arch off the back during your inhale.
Step 2
Exhale smoothly through the mouth, keeping your lips slightly pursed so there is some friction between the lips as if you were blowing out a candle. When you exhale, make sure that your navel is drawing down inside you, not jutting up toward the ceiling.
Step 3
Connect your breaths, inhaling and exhaling, while trying to keep an even rhythm that you can use to move your body through the exercises.
Shoulder Bridge and Ab Prep
Step 1
Lie on your back in bridge position and inhale deeply through the nose to prepare.
Step 2
Exhale slowly, and as you start to breathe out, curve up your tailbone off the mat. Continue exhaling as you peel off the bones of the spine in sequence, pressing your pelvis up to the ceiling, until you are balanced on your shoulder blades and flat feet in the shoulder bridge.
Step 3
Inhale deeply while holding the shoulder bridge position.
Step 4
Exhale slowly as you lower your spine in sequence from top to bottom back down on to the mat.
Step 5
Inhale as you return to your neutral spine down on the mat in bridge position.
Step 6
Exhale slowly as you curve your head, neck and shoulders up off the mat, and raise your arms at your side so they hover a few inches over the mat. Look at your navel, let your pelvis rest flat in the mat, and make sure that you are not gripping with your hips, thighs or buttocks.
Step 7
Exhale slowly as your return to your neutral spine down on the mat in bridge position.
Step 8
Repeat this exercise five to eight times.
The Roll-up
Step 1
Lie down and stretch your body long on your mat while reaching your arms overhead and extending your legs. Press the backs of your upper thighs together firmly, letting your feet turn open slightly and inhale to prepare.
Step 2
Exhale and bring your arms around while tucking your chin and pulling your shoulders around off the mat, continuing to roll your spine up off the floor smoothly, until you are seated with your arms in front of you.
Step 3
Inhale as you keep moving forward to stretch the back. Pull in your navel and look at your legs as your reach your arms toward your feet, stretching the backs of your legs.
Step 4
Exhale as you reverse your direction, rolling your spine back on to the mat smoothly, beginning at the low spine and lowering through each section until reaching your shoulder blades.
Step 5
Inhale as you continue to return back to the mat, extending your arms overhead.
Step 6
Repeat this exercise three to five times.
Crossover Crunch
Step 1
Lie on your back with your legs in the air bent to 90 degrees at the knees.
Step 2
Gently press your hands on the back of your head to help support your neck. Lift your head, neck and shoulders off the mat and bend your right knee in toward your chest while extending your left leg out on a 45-degree angle above the floor.
Step 3
Breathe in deep while twisting the left side of your your chest up from the floor and to the right.
Step 4
Keep your elbows open to the side and look past your right armpit, exhaling fully.
Step 5
Breathe in again and turn your upper body to the other side, looking past your left armpit and switching your legs.
Step 6
Hold the position and exhale.
Step 7
Repeat this exercise five to eight times, with one twist right and one twist left equaling one repetition.
Tips and Warnings
- Pilates exercises should be performed with smooth precision and no bouncing or jerking movements.
- Always check with your doctor before starting a new exercise routine. Pilates exercises may feel strenuous, but they should not hurt your back or neck. If they do hurt, stop, and seek professional advice about your form or symptoms.
Things You'll Need
- Pilates or yoga mat
References
- Return to Life Through Contrology; Joseph H. Pilates and William J Miller; 1945
- The Pilates Body; Brooke Siler; 2000
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