Pilates is a physical movement program that originated in Germany during World War I. Joseph Pilates was a caretaker to many soldiers who became plagued with injury or disease during wartime. He began devising a series of equipment and poses to help rehabilitate soldiers. Pilates and his wife brought Pilates to the United States in the early 1900s. Today, Pilates is a safe exercise that helps to transform the way your body looks and performs. Pilates builds strength and creates a sleek, more toned body.
Arm Raises
Arm raises are a beginner's Pilates exercise. This exercise allow you to practice your breathing. Lifting your arms allows you to fully inflate your lungs. Site on the floor or on a Pilates mat with your legs crossed. Your back should be straight and you should look straight ahead. Extend your arms to your side with your palms facing upwards. Slowly raise your arms out to the side as your inhale. Continue to raise your arms up over your head as you inhale. Exhale as you slowly bring your arms back to their starting position.
Mermaid
The mermaid is also a beginner exercise. This exercise helps to strengthen and tone your waist line. Sit on your Pilates mat on your left hip. Your legs should be folded to your right side. Place your left hand palm side down on the floor near your lift hip. Your right arm should be extended to waist level with your palm facing the ceiling. Begin to inhale. As you inhale, raise your right arm over your head. Your torso should also stretch to your left. Bend as far as you comfortably can. Next, raise your left hip off the ground so that your body weight is resting on your knees and shins. Hold your inhalation as you return to the starting position. Next, exhale hale as you raise your left arm over your head. Your right arm should be positioned in front of your waist as you stretch to your right. Complete this exercise on the opposite side.
Pelvic Press
The pelvis press helps to strengthen your pelvis muscles as well as align your spine. Position yourself in the starting position. Lie with your back flat on your mat. Your feet should be placed hip-width apart against a wall. Your arms should be stretched out at your side. As you inhale, move your pelvis off of the ground. You will need to lift your buttocks off of the ground in order to do so. Continue to raise off of the mat. Slowly articulate each of your vertebra individually so that your back peels off of the mat. Continue to inhale until your body is resting on your shoulders. Exhale as you revert back to the starting position. Slowly lower each vertebra to the ground individually until your buttocks has returned to the ground.
One-Leg Circle
A one-leg circle helps to enhance the range of motion in your hip joint. You complete this exercise while lying on your back. One of your legs should be extended on the floor. Lift your other leg so that it is bent at a 90-degree angle. Perform five small circles with the leg that is bent. Perform five going clockwise and five going counter-clockwise. Repeat this exercise using your opposite leg.
References
- The Pilates Studio Houston: History
- Jillian Hessel Pilates: Workouts
- "Pilates Basics": Jillian Hessel; 2003
Member Comments