The beginner Pilates mat series contains seven exercises: the hundred, roll-up, single leg circle, ball, single leg stretch, double leg stretch and spine stretch forward, according to Pilates teacher Brooke Siler, author of "The Pilates Body." Four of these exercises are performed in the neutral spine position, meaning that you should retain your natural lumbar curve throughout the each movement. Check with your physician before starting any exercise program.
The Hundred Breaths
Lie on your back with your knees tucked in to chest and your arms reaching toward your hips. Draw your navel in toward your spine and extend your legs out at a 45-degree angle. Lift your chin toward your chest, pulling the tops of your shoulder blades off the mat. Maintain the neutral pelvis position by keeping the natural curve in your lower back, recommends Lynne Robinson, author of the "The Official Body Control Pilates Manual." As you pat your arms in 1-inch movements, take five sniffs of air through your nose. Keep patting as you blow the air out in five tiny puffs through your mouth. Perform 100 tiny breaths.
Single Leg Circles
Lie on your back with your knees bent and feet flat. Level out your hips so that your lower belly is parallel with the floor. Rest your arms along your sides as you raise your right leg up to vertical. Move from your hip as you draw a 12-inch circle with your toes. Do not tilt your pelvis or flatten your back as you move your leg; maintain your neutral pelvis position. Draw five circles in one direction, and then reverse directions for a second set before you switch legs.
Single Leg Stretch
Lie on your back with your knees tucked in to your chest. Place both hands on your right knee and pull the leg a little closer to your chest. Extend your left leg out at a 45-degree angle. Maintain the natural curve in your lower back as you pull your belly button in toward your spine. Switch your legs, pulling one leg in as you kick the other leg out. Do not allow your hips to rock as you move your legs. Perform 10 kicks with each leg.
Double Leg Stretch
Lie on your back with your knees tucked in to your chest. Draw you navel in but do not flatten your spine. Rest your hands lightly on your shins with your elbows pointed down. Inhale as you reach your arms by your ears and extend your legs to a 45-degree angle. Exhale as you tuck your legs and grasp your knees. If your pelvis rocks when you move your legs, try kicking your legs toward the sky. This angle requires less strength to allow you to maintain the neutral pelvis position.
References
- "The Pilates Body"; Brooke Siler; 2000
- "The Official Body Control Pilates Manual"; Lynne Robinson, et al.; 2000
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