Pilates is a core exercise program developed by Joseph Pilates in the early 1920s. It incorporates floor exercises on a mat similar to a yoga mat, using hundreds of exercises to strengthen your lower back and abs as well as your thighs, buttocks and upper back. However, there are a few exercises that are standard to most Pilates classes. To do Pilates at home, and avoid injury, you need to use proper form during the exercises.
Step 1
Roll the Pilates or yoga mat out onto a flat surface with enough space for you to stretch out to your full body length.
Step 2
Lie face up with your knees bent and the soles of your feet flat on the floor and your arms flat at your sides. Tuck your pelvis and flatten your lower back against the floor.
Step 3
Tuck your chin and lift your upper body off as if doing a crunch. Keep your arms at your sides.
Step 4
Inhale, pump your arms up and down and exhale while making a "sh" noise. Inhale after every fifth arm pump. Do a total 20 sets of five arm pumps and lie back down.
Step 5
Lift your feet off the mat so that your calves are parallel to the floor. Link your hands behind your neck to support your head.
Step 6
Tuck your pelvis and chin, engage your abs and lift your shoulders off the floor. Alternate straightening each leg and lowering each heel to within an inch of the floor in a bicycling motion. Inhale and make the "sh" sound on each exhale. Cycle 50 times then relax.
Step 7
Keep your feet raised with your calves parallel to the floor. Extend your arms sideways in a "T" formation.
Step 8
Inhale, let your knees fall to the left to within one inch of the floor while exhaling with the "sh" sound. Hold for one second then lift your knees and let them slowly fall to the right. Repeat 20 times on each side then return to the start position with your feet flat on the floor.
Step 9
Press your heels into the floor and lift your pelvis as high as is comfortable. Your shoulders and head should still be on the floor and keep your arms at your sides.
Step 10
Extend one foot toward the ceiling, hold for up to 10 seconds then return your foot to the floor. Repeat with the other leg. Do each side 10 times then return to the start position.
Step 11
Roll over on your stomach and push up into the top of the push-up position. Your hands should be beneath your shoulders and your body should form a straight line from the top of your head to your heels. Hood this position for at least 10 seconds.
Step 12
Rotate your body to the left so that you are balanced on your left hand and your feet are stacked on top of each other. Your hand should be right beneath your left shoulder and extend your right hand toward the ceiling.
Step 13
Hold for at least 10 seconds. Repeat the same motion on the right. Return to the push-up position.
Step 14
Drop your knees to the floor. Extend and lift your right foot so that your leg is parallel to the floor. Extend and lift your left hand to that your arm is parallel to the floor.
Step 15
Hold this position for up to 10 seconds, then switch to the other side. Repeat 10 times on each side.
Step 16
Lie face down with the tops of your feet flat and extend your hands overhead. Tuck your chin so that your forehead rests on the floor.
Step 17
Inhale, raise your arms and feet off the floor and pump them up and down in a swimming motion. Exhale during the pumping motion and make the "Sh" sound and inhale on every fifth pump. Pump your arms and legs in 20 sets of five.
Step 18
Roll over onto your back with your legs flat and your arms at your sides. Extend your arms overhead for a full-body stretch.
Tips and Warnings
- Consult your physician before starting an exercise program.
Things You'll Need
- Pilates or yoga mat
References
- "Personal Trainer Manual"; American Council on Exercise; December 1996
- Purely Pilates: Pilates History
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