Winsor Pilates is a wildly popular method of practicing Pilates that was formulated by celebrated Pilates instructor Mari Winsor. She succeeded in making Pilates a more mainstream version of exercise with her no-nonsense approach to sculpting a leaner body. The Winsor method of Pilates rests on six basic principles that must be practiced for optimum success while on the program. Remembering the basic foundations for Winsor Pilates will help you to do the moves and exercises so that you get the full benefit each time that you practice.
Step 1
Practice concentration. When completing a Winsor Pilates move like The Hundred, where you must stay in perfect form for the entire exercise, concentration is a must. Exercise in a quiet place away from distractions, and listen carefully to the instruction as you move from exercise to exercise. Concentrate on the body part you are working so that you can imagine it becoming stronger.
Step 2
Put yourself in control of your body. It may sounds strange, but when you exercise you may have the tendency to jerk your body in an effort to follow exercises. Practice control over your body by moving more slowly than you would with traditional exercises. The slow movements of Winsor Pilates allow you to do fewer repetitions because you are fatiguing the muscles faster through keeping your body controlled.
Step 3
Center your body on your core. Winsor Pilates teaches a great emphasis on the core. According to the philosophy, a strong core results in a strong back and body. When you do the exercises, make sure you constantly keep your center tightened and pulled in, so that you get a higher degree of difficulty and subsequently, benefit from each exercise that you do.
Step 4
Breathe in and out as you complete each exercise. When practicing Winsor Pilates, correct breathing is a basic principle that Winsor recommends. The technique involves breathing in slowly, and then breathing out while keeping your abdomen tightened, much like you are blowing through a straw. This keeps your body engaged while you still get the necessary oxygen that you need. Never hold your breath while doing Winsor Pilates.
Step 5
Align your body through all of the exercises so that you are constantly thinking about the length of your body. You should never be crouched or cramped while practicing Winsor Pilates. Instead, the movements should always keep your body stretched and aligned. Your spine should always start in a neutral position, where it is straight, yet not hyper-extended.
Step 6
Move your body in smooth, fluid movements. Do not practice Winsor Pilates in a jerky or rough manner. Instead, a focus on fluidity is one of the key, basic principles to doing Winsor Pilates. Think about a dancer's body, and how a dancer moves slowly and smoothly as she changes positions. This should be your goal when working with Winsor Pilates; an almost serene workout that gives you that lean, dancer's body.
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