Joseph Pilates developed his exercise system to focus on the entire powerhouse -- the center of your body -- including your shoulders, torso, abdomen and seat. You can work on your butt using several of the Pilates props. Consult your doctor before beginning any exercise program.
Foam Roller
Lie on your back with your arches hip width apart on a foam roller. Slide your hips forward so that your knees are over your feet. Tuck your hips and lift your tailbone off your mat. Squeeze your seat and peel one vertebra at a time off your mat. Lift your hips until your spine and legs are one long line. Use your arms to help you stabilize. Hold this position for three long breaths, and then lower down one vertebra at a time. Repeat this movement up to five times. Make this exercise harder by floating one leg in the air and keeping one foot on the roller.
Swiss Ball
Lie down with your feet on a 35-cm to 45-cm Swiss ball. Shift your hips forward and bend your knees. Without moving the ball, lift your hips up toward the sky. Keep your hips high as you extend your legs, pressing the ball out and pulling it back in. Use your arms to help you stabilize your torso. Repeat this movement five to 10 times, and then lower one vertebra at a time down to your mat. Make this exercise harder by choosing a larger ball.
Small Ball
Lie on a mat with your legs extended long and your heels on a 9-inch inflated ball. Squeeze your seat and lift your hips several inches off the mat. Keep your spine extended as you hold this position for up to 10 breaths. Press your arms in to your mat to help you stabilize your torso. Lower your torso down to your mat, and then repeat the hold position up to five times. Make this exercise more intense by lifting one heel off the ball.
Flex Band
Lie on your back holding an end of a flex band in either hand. Externally rotate your legs, tuck your knees in and loop the band over the soles of your feet. Your heels should be about 18 inches apart. Extend your legs at a 45-degree angle, pressing the flex band out. Tuck your knees halfway in and press forward. Repeat this movement three times, and then tuck your knees all the way in. Repeat this sequence five to eight times.
References
- Romana Kryzanowska, master pilates teacher; Romana's Pilates; New York, New York
- "Ellie Herman's Pilates Props Workbook;" Ellie Herman; 2004
Member Comments