Because Pilates is a unique practice that has the ability to increase abdominal strength, body awareness and flexibility with every exercise, each exercise has something special to offer. The best Pilates workout incorporates at least one exercise to work each of the major muscles of the core.
Plank
Standing with your feet hip-width apart, flex forward at the hips and put your hands on the floor beneath your shoulders. One at a time, extend your legs behind you to balance your body weight between your hands and feet as if you were to perform a pushup. Contract your abdominals to bring your spine into a neutral position and hold.
Roll-Up
Lie supine on the floor. Extend your arms over your shoulders and extend your legs with your feet plantar flexed. Engage your abdominals to flatten your lower back onto the floor as well as possible. Without allowing your legs to leave the floor, slowly swing your arms overhead and toward your feet as you peel your body off the floor into a seated position. Pause briefly and return to the starting position while keeping your abs engaged and your legs on the floor.
Rolling Like a Ball
Engage your core and balance on your tailbone. Draw your knees into your chest and hold onto your thighs behind your knees. Tuck your chin into your chest and suck in your abdomen to round out your lower back. Maintain form as your slowly roll backward onto your back and then upper shoulders. Without losing momentum, roll back up to balance on your tailbone.
Side Kick
Lie on one side with your lower elbow bent, enabling you to cup your head. Extend both legs and position them slightly ahead of your body. Rotate your feet into Pilates stance; externally rotated with heels touching. Without allowing your knee to bend or the rest of your body to move, slowly abduct your top leg toward the ceiling and then back to the starting position.
Frontal Kick
Lying on your side as if you were to do a side kick, with your head propped up and lower body in Pilates stance. Slowly swing your top leg forward, keeping your foot the same height as your upper hip. Once you have reached your furthest point, pulse your leg twice and slowly return it back to the starting position.
Swim
Lie prone on the floor with your arms extended over your shoulders. Extend your legs and space them hip-width apart and rest the top of your feet on the floor. Engage your core and simultaneously lift one arm and the opposite leg off the floor as you lift your head and upper chest off the floor. Slowly return to the starting position before repeating with the other arm and leg.
Side Bend
Get into a plank position with your core engaged and stable. Lift one hand off the floor and rotate your body and feet sideways to balance your body weight between the hand remaining on the floor and your feet. Start with your arm extended along your side and resting at your thighs. Slowly swing your arm over your body and above your shoulders as you drive your hips toward the ceiling. Pause and return to the starting position by swinging your arm back toward your hip while simultaneously lowering your hips toward the floor without touching it.
References
- "Pilates"; Rael Isacowitz; 2006
- "Pilates Workbook on the Ball"; Ellie Herman; 2004
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