Joseph Pilates invented more than 500 exercises, with many using his large machines, according to master Pilates teacher Romana Kryzanowska. You can use a latex band to simulate the leg straps and springs that are traditionally used on the Pilates reformer machine. Set up for this series by lying on a mat with your knees bent and your feet turned out in a "V" shape. Hold a latex band in both hands, with the center of the band across the soles of your feet. Lock your upper arms down on the mat. Check with your doctor before beginning any new exercise regime.
Frog
Press your upper arms down into the mat to create an anchor point. Inhale as you extend your legs at a 45-degree angle. Keep your heels together and squeeze your seat. Do not allow your upper arms to move. Exhale as you tuck your knees in, allowing them to splay wide. Keep your spine long. Do not allow your tailbone to curl up when you tuck your knees. Perform eight repetitions of this exercise.
Leg Pulls
From the beginning frog position, extend your legs at a 45-degree angle. Exhale as you hinge at your hips to bring your legs to a 90-degree angle. If you are flexible, you can hinge more, but you must keep your tailbone down. Do not allow your back to arch or your hips to rise up. Inhale as you lower your legs to 45 degrees. Exhale as you hinge to 90 degrees. Remember to use your upper arms as anchors for the latex band. Perform eight repetitions of this movement.
Dolphin
This movement combines the frog and leg-pull exercises, notes Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." Exhale as you extend your legs forward at a 45-degree angle. Inhale as you hinge at your hips to come to 90 degrees, and then bend your knees to return to the beginning frog position. Keep your legs extended during your hip hinge. Scoop your navel toward your spine and lengthen your spine throughout the movement. Perform eight repetitions of this exercise.
Long Spine
This movement is a similar to dolphin, but involves a larger range of movement and more core strength. Inhale as you extend your legs forward at a 45-degree angle. Exhale as you hinge at your hips, allowing your tailbone to lift up. Peel one vertebra at a time off the mat, raising your hips and legs toward the sky. Rise up to the lower tips of your shoulder blades. Your feet should hover over your head. Inhale as you slowly roll down, touching one vertebra at a time to the mat. Perform eight repetitions.
References
- Romana Kryzanowska; Romana's Pilates; New York
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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