Although many Pilates classes focus on reclined exercises performed on a mat, Joseph Pilates often taught standing exercises using light weights, according to master Pilates teacher, Romana Kryzanowska. Pilates recommended light hand weights, about 1 to 3 lbs. each, for this standing dumbbell series, reports Kryzanowska, but some teachers use heavier weights. Talk to your doctor before beginning any new exercise program.
90 Degrees
Step your feet about 36 inches apart, with your toes wider than your heels. Hold your dumbbells at shoulder height in front of you, with your palms facing up. Exhale as you bend your elbows, bringing the weights to a 90-degree angle. Hold for two breaths and then extend your arms forward. Try adding lower-body work by bending your knees into a wide plie squat when you bend your arms. Perform eight repetitions. Add a second set of biceps curls while floating your arms out to the sides, so that you begin in a star position, advises Kryzanowska.
Zip-ups
Touch your heels together with your toes wide. Dangle your arms in front of you and hold your dumbbells with your palms facing your body. As you bend your knees into a plie squat, slide your weights up to your chin. Your elbows should point out to the sides, explains Alycea Ungaro, author of "The Pilates Promise." Lower the weights as you return to standing upright. Repeat this sequence eight times. Perform a second set, lifting your heels up before you drop into your plie.
Side Bends
After performing zip-ups, extend your right arm straight up toward the sky. Allow your left arm to hang loosely by your side. As you bend to the left, wrap your right arm loosely around your head. Allow the weight of the dumbbells to assist your stretch, explains Kryzanowska. Return to standing and repeat on the other side. Perform four repetitions on each side.
Bug
Stand with your feet parallel and hip-width apart. Bend your knees deeply as you lean forward to bring your spine into a tabletop position. Pull in with your abdominal muscles to support your back and keep your gaze on the floor. Bend your elbows out to the side, hovering your dumbbells about 18 inches from your chest. Exhale as you lift your elbows toward the sky, opening your arms out. Inhale as you return to your start position. Move at the shoulder; you should feel this movement between your shoulder blades. Perform eight repetitions.
Boxing
After performing bug, bend your elbows to bring the weights to your shoulders. Punch one arm forward in front of your head as the other arm reaches back by your hip. Alternate arm movements, completing eight punches with each arm. Do not look forward during this exercise, as that will tire your neck. Keep your gaze on the floor.
References
- Romana Kryzanowska; Romana's Pilates; New York, NY
- "The Pilates Promise"; Alycea Ungaro; 2004
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