Pilates is a comprehensive system of mat and apparatus exercises that develops strength, endurance, flexibility, balance, coordination and agility. Practicing Pilates with a knowledgeable instructor teaches you correct muscle activation, the essence of breath control and proper posture and alignment. Mat work is the basis for all other movement in Pilates. Highly-trained athletes and new exercisers alike are beginners in their first session on the Pilates mat.
Pelvic Curl
The pelvic curl is a fundamental Pilates exercise that improves spinal articulation, hamstring and abdominal control and establishes pelvic-lumbar stability. Lie supine on the mat with your knees bent, your feet hip-width apart and flat on the floor. Maintain a neutral spine, neither arching or pressing your lumbar spine into the floor. Keep your arms alongside your body, palms down and fingers elongated toward your feet. Inhale. Exhale, engaging your abdominal muscles as you curl your pelvis to lift your lower back off the floor one vertebra at a time. Activate your hamstrings, lifting your hips and torso off the mat. Keep your body in a straight line. Inhale. Exhale, articulating your spine back down onto the mat with control.
Leg Circles
Leg circles are a basic mat exercise that help you develop pelvic-lumbar stability and hip flexor control. The exercise also relaxes your hip joint muscles. Lie supine on the mat with a neutral spine, your legs fully extended and your arms out to your sides in a “T” position, palms up. Draw one knee in toward your chest, extending it upward until your leg is perpendicular to your body. Press your heel toward the ceiling. Exhale. Inhale. Circle your leg toward and across your body’s centerline, then down and around to starting position. Don’t allow your pelvis to shift; if it does, make a smaller circle. Exhale on the next circle, alternating your breathing pattern with each circle. Repeat up to 10 times, then reverse the direction of the circle. Perform up to another 10 repetitions before drawing your knee in toward your chest, extending your leg back down on the mat, and switching legs.
Back Extension
This basic Pilates mat exercise strengthens your back extensors and develops abdominal and scapular control. Lie prone with your forehead resting on the mat. Press your legs together and keep your feet plantar flexed, the tops of your feet resting on the mat. Extend your arms down alongside your body, pressing your palms against your outer thighs. Inhale. Exhale. Lift your head, chest and upper torso off the mat. Don’t engage your glutes, activate your abdominal muscles and keep your legs relaxed and together. Inhale. Reach your arms out into a “T” position, keeping your arms level with your shoulders. Exhale to return your arms back alongside your body. Maintain torso stability throughout the movement. Lower your upper body and forehead back onto the mat.
Spine Stretch
The spine stretch exercise develops abdominal strength, hamstring flexibility and spinal articulation. Sit on the mat with your torso perpendicular to the floor and your legs extended in front of you, shoulder-width apart. Reach your arms, parallel to the floor, out in front of you over your legs. Face your palms inward and flex your feet. Inhale. Exhale. Begin to roll your upper body down and forward, initiating movement with your spine and leading with the top of your head. Inhale. Draw your abdominal muscles in as you move further into forward flexion, stretching your back muscles. Exhale and roll back up, restacking your spine vertebra by vertebra.
References
- “Pilates”; Rael Isacowitz; 2006
- “The Pilates Promise”; Alycea Ungaro; 2004
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