Pilates is a method of physical fitness that highlights the importance of flexibility, core strength, breathing and relaxation in one fitness routine. While many advanced Pilates classes incorporate tools such as resistance bands into a routine, many Pilates moves can be performed without any types of equipment.
Abdominal Moves
Several basic Pilates exercises help to strengthen abdominal muscles. Lie on your back, arms straight beside your body. Keeping legs straight, bring legs to a 45 degree angle. Lift your head to look at your legs. Raise your arms about 6 inches off the floor and begin to move your arms up and down in a quick, steady movement. Remember to breathe while performing this exercise. Perform 10 sets. Then, while continuing to lie on your back, bring your legs up to a 90 degree angle. Bring your hands behind your head and push your chin toward the ceiling. Slowly decrease your legs' angle by a few degrees, remembering to keep your buttocks tight. Perform five to 10 sets.
Forward Spine Stretch
Sit up straight on the floor with your legs and feet stretched straight in front of you. If keeping your legs straight is too difficult, you may slightly bend your legs until your flexibility increases. Bring your trunk forward as you round your spine, reaching for your feet. Slowly bring your trunk to an upright position. Perform four sets.
Rolling
Sitting on the floor with legs extended in front of you and toes pointed toward the ceiling, stretch forward and wrap your arms around your knees. Begin by sitting on your tailbone, and slowly roll backwards until your shoulder blades gently touch the floor. Slowly roll back up to the starting position. Try not to use your head to rock yourself back and forth. Repeat this exercise six times.
Kicks
Lie on your side with your hips and shoulders in line, resting your head on your hand. Lengthen your legs to lift your waist off the ground. Kick frontwards 10 times, then switch to back kicks for 10 repetitions. Perform eight sets. Next, kick upward for 10 repetitions for eight total sets. Return your leg to the air and allow your foot to make a circular motion, keeping the circle small and controlled. Perform this exercise for 10 seconds and perform a total of eight sets. Switch sides so that the opposite leg is on on top and repeat this series of kicks and circles.
Warning
If you have a history of health conditions, consult your physician before performing Pilates to ensure that you are healthy enough for physical activity. Contact your doctor or health care provider immediately if any adverse symptoms arise during or after exercise.
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