Classical Pilates exercises follow an exact sequence with flowing transitions between each position and movement, according to master Pilates teacher Romana Kryzanowska, author of "The Pilates Method of Body Conditioning: Introduction to the Core Exercises." Kryzanowska studied with Joseph Pilates until his death in 1968. She works to preserve the original method, which many trainers have modified since the Pilates' death. Consult with your doctor when selecting an exercise program.
Beginner
The beginner matwork series, as laid out by Joseph Pilates in his 1945 book "Return to Life Through Contrology," contains seven exercises. The hundred exercise heats your body, while rollups articulate your spine and strengthen your core. Single leg circles stretch the leg muscles, and then rolling-like-a-ball massages your spine. The single leg stretch opens the lower back, notes Kryzanowska. Follow this with the double leg stretch, which strengthens your core and lengthens your legs. The final exercise in the series, spine stretch forward, stretches your spine and hamstrings as you empty your lungs, according to Kryzanowska.
Intermediate
The intermediate mat series adds 12 individual exercises, plus the side leg series to the beginner sequence. As beginning students become stronger, Kryzanowska recommends adding the single straight leg stretch, double straight leg stretch and crisscross exercises first, as they focus on strengthening the center of the body, which Pilates called the powerhouse. Next, add open-leg rocker, corkscrew and saw, followed by neck pull, teaser prep and seal. Lastly, add the side leg series, which includes front-back sidekicks, passé sidekicks, up-down sidekicks, small circles and inner thigh lifts. Before you flip to work on the second side, perform single leg kicks, double leg kicks, heel beats while lying on your stomach.
Advanced
The advanced mat series adds 14 more exercises that further challenge your flexibility, strength and precision. Strive to perform five to 10 repetitions of each movement within the space of an hour, recommends Kryzanowska. Add the advanced exercises when you find that you are completing the intermediate sequence in a shorter period. The advanced movements include rollover, swan dive, spine twist, jack knife, teaser leg lifts, hip circles, swimming, leg pull down, leg pull up, mermaid side bend, boomerang, push-ups, kneeling bicycle and kneeling sidekicks.
Super Advanced
Pilates taught several exercises to professional athletes and very advanced students. Kryzanowska teaches these to her protégés, but does not recommend them for everyone. The super advanced classical mat exercises include shoulder bridge, scissors, bicycle, twist, snake, rocking and crab.
References
- "The Pilates Method of Body Conditioning: Introduction to the Core Exercises"; Romana Kryzanowska, et al.; 1999
- "Return to Life Through Contrology"; Joseph H. Pilates; 1945
- Romana Kryzanowska; True Pilates; New York, NY
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