Pilates is a type of exercise developed by Joseph H. Pilates, designed to strengthen the core muscles and provide dancers with improved strength and posture. Winsor Pilates is an adaptation of this exercise form. Developed by Mari Winsor, Winsor Pilates combines aerobic and toning exercises to strengthen your body from head to toe.
The Hundred
The hundred is one of the most basic of Pilates exercises and can be included in a 20-minute basic workout. Essentially, you perform 100 repetitions within 10 breaths. To start, you lie on the floor with your arms at your sides. Pull your knees in toward your chest, then extend them out at an angle. Keep your thighs together tightly and lift your shoulders off the floor. Your chin should be tucked down toward your chest but don't strain your neck. Then, pump your arms up and down as you inhale for a count of five, and an exhale of a count of five. Repeat for a total of 10 breaths.
The Saw
The saw is another basic exercise that you can include in your 20-minute basic Winsor Pilates routine. To begin, sit with your legs straight out to your sides. Sit up as tall as you can and put your arms out to the sides. Twist your torso to the left. Bend at the waist, keeping your back straight as you twist. Your right hand should "saw" off the toes on your left foot. Lift back up to the middle and repeat on the other side. Repeat at least 10 times on both sides.
Roll Up
The roll up is another basic exercise that works the entirety of your body and really reinforces the notion of using your core muscles to make controlled movements. To start, lie on the floor with your arms above your head and your legs straight out. Tighten your abdominal muscles as your back curves and you start to roll up into a sitting position. Don't use your back or neck to accomplish this and make sure your bottom stays securely on the ground. Once you reach a sitting position, tuck your chin down toward your chest and stretch your arms toward your feet. Reverse your motion and roll back down to the ground. Your back should be rounded and touch the ground one vertebrae at a time. Repeat at least 10 times.
Leg Circles
To wrap up your 20-minute basic Winsor Pilates routine, perform leg circles. This exercise uses your abdominals, of course, but it also engages your thighs and glutes. To begin, lie on the floor with your legs straight out and your arms at your sides. Lift one leg straight up into the air. Tighten your abs and glutes and move your leg in a small circle as though you were drawing on the ceiling with your toes. Cross over your body and outward as you make the circular motion in a clockwise direction. Then reverse it into a counterclockwise motion. Repeat in both directions 10 times on both legs.
Member Comments