Joseph Pilates developed Pilates as a way to rehabilitate injured ballerinas. It uses controlled motion and concentrated breathing to strengthen all of the core muscles: abdominal, back and hip. Form and breathing are very important in Pilates. Imagine your shoulders and hips form the four corners of a square box. Keep your box squared through all of these top Pilates exercises. Breathe through every step. Do not hold your breath at any point.
Beginners
The 100 is the best place for beginners to start. Lie flat on your back with your knees bent and arms extended alongside your body. Pull your belly button in toward your spine and lift your feet off the ground. Bring your legs to a 90-degree angle with your knees directly over your hips. Peel your head and shoulders off the mat and lift your arms off the ground. With your hands about 12 inches above the mat and your palms facing down, pulse the hands down quickly. Inhale for five pulses, then exhale for five pulses. Repeat for 10 cycles or 100 total pulses.
Flattening Abs
The best Pilates exercise for flattening your abdominal muscles is the roll-up. Keep your abdominal muscles pulled in toward your spine through this entire exercise. Start lying flat on your back with legs extended straight out. Stretch your arms straight up toward the ceiling. Inhale deeply as you stretch your arms out above your head but not touching the ground. Exhale as you lift your straight torso off the ground. When you reach an upright position, inhale prior to reaching forward toward your toes. Inhale, returning to an upright, seated position. Exhale as you roll back down to the starting position. Repeat this sequence as one continuous motion three to five times.
Strengthening Back
The Pilates exercise swimming is best for strengthening the muscles of your back. Lie flat on your stomach. Prior to beginning, activate your abdominal muscles by pulling your belly button up toward your spine. Lift your head, right arm and left leg off the ground. Your eyes should gaze straight out in front of you. Flutter the arms and legs in quick beats as if you were swimming through water. Keep your torso still. Complete 10 to 20 repetitions. A repetition is one right and one left flutter.
Sculpting Legs
Strengthen and sculpt your legs using the Pilates leg series. Lie on your left side with your head cradled in your left hand. Your legs should be stacked on top of each other. Bend your body slightly so your feet are a little in front of your body. Lift the right leg up and swing it forward two pulses and back one. Repeat this motion 10 times. Return to the starting position, and then lift your right leg up as high as you can, turning the knee to face the ceiling at the top. Do not allow the legs to touch when you bring your leg back down. Repeat 10 times. Roll over and do both exercises on the other side.
References
- "Pilates: Body in Motion"; Alycea Ungara; 2002.
- American Council on Exercise: Pilates Primer
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