Pilates is a workout system designed by German physical-culturist Joseph Pilates. Using low impact exercises, many of which are mat based, Pilates builds abdominal, lower back and pelvic muscle strength and enhances posture. Pilates is known for its core conditioning workouts but many Pilates exercises also use the arms and legs as well.
Pilates Roll Up
The roll up strengthens your abdominal muscles and upper thighs while stretching your lower back. Lie on your back with your legs straight and arms extended above your head. Pull your toes up towards your shins. Inhale, raise your arms off the floor, tuck your chin in and roll your shoulders and upper back off the floor. Continue to inhale and lift your upper body until you are sitting upright. Exhale, lean forwards, reach for your toes and try to touch your head to your knees. Slowly return to the starting position and repeat.
Pilates Shoulder Bridge
The Pilates shoulder bridge strengthens your lower back, thighs and butt. Lie on your back with your legs bent and feet flat on the floor. Position your feet as close to your butt as possible. Place your hands on your hips and rest your elbows on the floor. Push down through your heels and push your butt up into the air. From this position lift and extend your left leg and point your foot up towards the ceiling. Keeping your leg extended and your hips up, lower your left leg to within 1 inch of the floor. Raise your leg and point your foot up to the ceiling again. Return your left leg to the floor and then lower your hips to the ground. Switch legs and repeat the sequence.
Pilates Swimming
This exercises works virtually every muscle on the back of your body, including your butt, upper and lower back and your hamstrings. Lie on your front with your arms and legs extended -- try to make yourself as tall as possible. Lift your arms and legs 6 inches off the floor. Keeping your hands and feet clear of your mat, beat your arms and legs up and down as though you are swimming. Lift your left arm and right leg and vice versa. You can perform this exercise with your head slightly lifted or resting on the floor. If your find the combination of upper body and lower body movement too challenging, you can perform this exercise using just your legs or just your arms.
Pilates Plank
Targeting your abdominal muscles, shoulder stabilizers and fronts of your thighs, the plank is a classic Pilates exercise. Kneel down and place your hands on the floor directly beneath your shoulders. Keep your arms straight and point your fingers forwards. Maintain straight arms, brace your abdominal muscles and extend your legs behind you until they are straight and your weight is supported on your toes and hands only. Focus on keeping your spine long but neutral and breathing steadily. Hold this position for three to five breaths before relaxing and repeating.
References
- "Pilates for Dummies"; Ellie Herman; 2002
- "Pilates Mat Work"; Christine Romani-Ruby and Marci Clark; 2004
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