The Pilates workout method is the modern version of Contrology, an exercise style invented by Joseph Pilates in the early 1900s. Although many Pilates enthusiasts use machines to practice this method, you can practice hundreds of callisthenic-style Pilates exercises using a basic exercise mat. Pilates trainers often assign these exercises as home workouts for their clients, to help them relieve common aches and pains. Consult with your doctor when deciding which exercise program is most appropriate for your needs.
Dumbwaiter
This movement eases neck tension and encourages good posture, according to Pilates trainer and author Lynne Robinson. Stand with your elbows tucked against your side ribs. Bend your elbows to 90 degrees and hold your palms up in front of you, as if you were holding a tray. Keep your elbows at your ribs as you rotate your upper arms to move your hands out to the sides. This should create a stretch across your chest as you draw your shoulder blades closer together. Inhale as you rotate out; exhale as you rotate forward. Repeat this sequence five times, whenever you feel tension in your neck or shoulders.
Toe Taps
Lie on your back with your knees bent. Notice the amount of curve in your lower back. Place a 9-inch inflated ball midway between your tailbone and your waistband. Lift your knees over your hips and float your shins parallel to the floor. Slowly lower your left knee until you can tap your toes on the floor, then lift it to your start position. Repeat this movement, alternating legs for about 90 seconds. Remove the ball and recheck the curve of your lower back. If your back feels flatter, your hip flexor muscles have stretched and are no longer compressing your lower back, notes Eric Franklin, author of "Pelvic Power."
Crisscross
Crisscross tightens the intercostal muscles that reside between your ribs. Strengthening this area creates a natural girdle of support in your torso, Robinson notes. Lie on a mat with your feet flat. Cradle the back of your head in your hands and splay your elbows wide. Press your feet into the mat as you twist to the left. Keep your elbows wide; peel your right shoulder blade off the mat and look at your left elbow. Count to five in this twisted position, and slowly roll down. Repeat this movement 10 times to each side.
Pelvic Lift
The pelvic lift strengthens your hips, a common area of weakness that can lead to lower back pain in beginning Pilates students, according to Franklin. Lie on your back and slide your heels close to your hips. Lift your tailbone off your mat, then lift your waistband off. Follow this with your lower back and then your ribcage, peeling your spine off the mat in tiny portions. Lift your hips until your spine is in a straight line. Check that your knees have not splayed out or tilted in, and lower your hips slowly down. Repeat this process 10 times.
References
- Pilates Association of Canada: Pilates Method
- "Return to Life Through Contrology"; Joseph H. Pilates; 1945
- "The Official Body Control Pilates Manual"; Lynne Robinson, et al.; 2000
- "Pelvic Power: Mind/Body Exercises for Strength, Flexibility, Posture, and Balance for Men and Women"; Eric N. Franklin; 2003
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