Pilates exercises originate in your core; they engage your abdominal muscles before beginning any movement in the exercises. Pilates can be mat-based exercises or done on a specific machine designed for the movements. Most of the exercises follow a 4-count pattern as you progress through the motion. A 16-count pattern exercise is more of a challenge since you have to maintain your body position longer.
Pilates
The focus of Pilates of is proper form and quality of movement, not the number of repetitions. If you are a beginner and can complete one or two repetitions until your form fails, remain with one or two until you improve. Pilates exercises are considered resistance training, so your body needs a day of rest between each workout.
Corkscrew
To perform a 16-count corkscrew, lie on your back and point both legs straight toward the ceiling. Rest your arms along your sides, and place your palms on the floor. Lift your lower and middle back off the floor as you lower your straight legs over your head until they are parallel to the floor, which is count 1. Shift both legs 45 degrees to the right, count 2. Continue moving your legs until they are at a 90-degree angle to the right, 3. Move your legs until they are straight out from your torso at the 6 o'clock position, but without your feet touching the floor, 4. Bring your legs up on your left side until they are at a 90-degree angle, 5, then a 45-degree angle, 6, then overhead and parallel to the floor, 7. Return your legs to pointing toward the ceiling, 8. Reverse the direction for the second set of eight counts.
Bridge with Leg Circles
Begin a bridge by lying on your back with your knees bent and feet flat on the floor. Rest your arms on the floor next to your body. Extend your right leg toward the ceiling, which is count 1. Lift your hips, 2, your lower back, 3, and your middle back, 4, off the floor. Rotate your right leg in a clockwise direction six times, counts 5-10, and counterclockwise six times, 11-16. Release and repeat on left leg.
Teaser
Begin a teaser by lying on your back with your legs straight and arms straight over your head. Lift your arms and legs toward the ceiling and use four counts to slowly roll your body up until you are sitting on your butt bones with your body making the shape of a V. Hold this position as you pulse your legs toward your torso eight times, counting 5-12. Slowly roll your body back to start position, 13-16.
References
- ShapeFit: Bridge with Leg Circles
- "Abs on the Ball: A Pilates Approach to Building Superb Abdominals"; Colleen Craig; 2003
- ShapeFit: Teaser
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