Pilates, originally called “Contrology” by its founder, Joseph Pilates, is a mind-body system of exercises that incorporates mat work and apparatus training. The methodology’s mat exercises, which range from fundamental to very advanced, are the foundation of the entire repertoire. Mat work is distinct from apparatus training because you must control your body weight against gravity. If you want to experience a full, proficient Pilates session, become intimately acquainted with the mat.
Pelvic Curl
This basic mat exercise helps you develop an understanding of how to recruit your powerhouse, or core, muscles — an essential concept for all Pilates movement. It also develops abdominal and hamstring control and establishes pelvic-lumbar stabilization. Lie supine with a neutral lower back, knees bent and hip-width apart, and your feet flat on the floor. Keep your body relaxed. Rest your arms at your sides, extending your fingers toward your feet, palms down. Inhale. Exhale. Engage your abdominal muscles as you curl your pelvis, lifting your hips, lower back and torso off the floor. Inhale and pause; exhale and release your body back down onto the mat in reverse order.
The Hundred
The hundred is a quintessential Pilates exercise. It develops strong abdominal muscles, a stable trunk and stimulates the circulatory system — one reason trainers often use it as a warm-up. Lie supine on the mat with your arms reaching above your head and your hips and knees bent at 90-degree angles, or tabletop position. Inhale. Exhale, lifting your shoulders off the mat as you extend your legs straight up and circle your arms forward alongside your body, so that they're parallel to the floor. Lower your legs toward the floor as far as you can without losing your neutral spine. Inhale, further engaging your abdominal muscles. Exhale for a count of five, pumping your arms in rhythm with your breath. Inhale for five counts as you continue pumping your arms. Repeat the exhale-inhale cycle 10 times.
Double Leg Stretch
The double leg stretch is an intermediate exercise that stabilizes your trunk and develops abdominal strength. Lie supine on the mat with your legs in tabletop position. Exhale, curling your shoulders off the mat to bring one hand to the outside of each knee. Keep your chin slightly tucked. Inhale, extending your legs out as you simultaneously reach your arms back overhead. Your feet should be just above eye level. Flatten, or imprint, your lower back into the mat so you can fully engage your abdominal muscles. Exhale. Circle your arms out to the sides as you draw your legs back into tabletop position and replace your hands on your knees. Keep your trunk stable throughout the entire movement.
Open-Leg Rocker
This is an advanced mat exercise that increases spinal mobility, stabilizes your torso and improves your balance. Sit in the middle of the mat, balancing your weight on your sitting bones, with your body in a “V” position — your back straight, your neck long and your legs extended up in front of you. Place one hand securely around each ankle, keeping your arms shoulder-width apart. Train your eyes straight ahead, at about ankle height. Exhale. Inhale, rounding your spine to roll back onto your shoulders. Your head shouldn’t touch the mat. Exhale and roll back up onto your sitting bones. Straighten your back as you find your balance, then immediately round your spine and roll back again.
References
- “Pilates”; Rael Isacowitz; 2006
- “Pilates Workbook: Illustrated Step-by-Step Guide to Matwork Techniques”; Michael King; 2001
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