Joseph Pilates brought his exercise system to the United States in the 1920s, where he went on to teach several prominent dancers, boxers and performers, according to the Pilates Association of Canada. He passed his method on to Romana Kryzanowska, who teaches several strength and flexibility exercises which can be performed while seated on a mat.
Spine Stretch Forward
This exercise works on creating the classic Pilates "C" shape, which tightens your abdominal muscles, according to Kryzanowska. Sit upright with your legs extended in front of you. Extend your arms in front of your shoulders, parallel to your mat. Exhale as you round your spine forward, creating a "C" shape. Inhale as you return to your start position. Repeat this movement 10 times. Envision catching a basketball with your belly during each exhale.
Saw
Sit upright and open your legs to create a wide "V" shape. Extend your arms wide to either side, parallel to the floor. Exhale as you twist your torso to the right and fold at the waist. Reach your left hand over your right foot. Allow your right arm to swing behind you. Pull in at your navel to help you reach further. Inhale as you return to center, exhale as you twist to the other side. Repeat this pattern 10 times. Your goal is to "saw off" your pinky toe with your little finger, notes Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." If you cannot reach your foot during the twist, place your back hand on the floor and push yourself into a deeper fold. Do not allow your hip to rise off your mat.
Spine Twist
Sit upright with your legs extended in front of you. Extend your arms wide to either side, parallel to the floor. Inhale deeply. Draw your ribcage in and twist to the right, swinging your arms wide. Exhale in two short puffs as you pulse twice at the end of your range of motion. Inhale as you return to center; exhale in two puffs as you twist to the left. Repeat this pattern 10 times. Reverse your breathing pattern during your second set of spine twists. Exhale at the center position, and inhale in two short sips during your twist.
Can-can
After performing spine twist, extend your arms behind you with your fingers facing away from your body. Tuck your knees in toward your chest and touch your toes to the floor. Scoop in at your belly to balance in this position. Drop your knees to the right, to the left, to the right and then kick your legs out to the right. Drop your knees to the left, to the right, to the left and then kick your legs out to the left. Alternate this pattern three times.
References
- Pilates Association of Canada: The History of the Pilates Method
- Romana Kryzanowska; Romana's Pilates; New York, NY
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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