Joseph Pilates' system of mat exercises incorporates hundreds of movements that can strengthen, stretch and realign your body, explains Ellie Herman, author of "Pilates for Dummies." You can use the side-leg matwork series to focus on your legs, hips and core. Perform all of these exercises lying on your side on an exercise mat. Prop your head up with one hand, and place the other hand on the mat in front of you to help you stay stable. Check with your physician before starting any new exercise program.
Bicycle
This movement mimics riding a bicycle, explains master Pilates teacher Romana Kryzanowska. Lift your top leg up to hip height and tuck your knee in to your chest. Extend your working leg forward, reaching toward your head with your foot. Sweep the working leg back past your bottom leg, and then bend the knee to bring your heel toward your seat. Pull your bent knee forward to your chest and repeat for eight repetitions. Keep your torso long throughout the movement; do not hunch or lean your body. Complete all of your leg exercises on one side before flipping over to work on the other side.
Salad Plate Circles
Float your working leg to hip height so that it does not touch your bottom leg. Extend your leg long and move from the hip as you draw circles with your leg, about the size of a salad plate. Draw five to 10 circles in one direction, and then switch directions. Notice if the movement is easier in either direction. Moving in both directions helps your muscles become responsive in unfamiliar situations, according to Herman.
Sky Lifts
Hover your working leg at hip height and rotate the leg so your knee is turned slightly toward the sky. Kick your straight leg up to the sky, and then bend the knee to touch your toes to your bottom leg. Extend the working leg, sliding the toes along the bottom leg to return to your start position. Repeat this pattern five to 10 times, and then reverse the movement for a second set.
Grand Ronde de Jambe
After performing sky kicks, try drawing large circles with your leg. Kick the working leg as far forward as you can, and then swing it up to the sky, back behind you and forward to your start position. Use your torso as your guide for your range of movement. If you cannot keep your torso still, then make your circles slightly smaller until you can stay stable. Perform five to eight repetitions in one direction, and then repeat in reverse.
References
- "Pilates for Dummies"; Ellie Herman; 2002
- Romana Kryzanowska; Romana's Pilates; New York, NY
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