Pilates combine controlled motion, deliberate breathing and proper form into a highly effective system for training the muscles of your core. You cannot rush through Pilates. If you do not perform the exercises properly, you will not reap the benefits. If you do the exercises exactly as Joseph Pilates designed them, you will quickly notice the differences in your body.
The Hundred
Step 1
Lie flat on your back with your knees bent and your feet flat on the ground. Pull your abdominal muscles in toward your spine. Keep them engaged like this throughout the exercise.
Step 2
Lift your feet off the ground and bring your knees over your hips. Bend your legs to a 90-degree angle for a beginner position. Straighten them up to the ceiling for the intermediate leg position. Lower your straight legs to a 45-degree angle for the advanced level.
Step 3
Roll your head and shoulders off the ground while you keep your abdominal muscles pulled inward. Extend your arms parallel to the ground, alongside your legs. Your palms should face down.
Step 4
Pulse your hands down in small, quick beats. Inhale deeply for five beats and then exhale completely for five beats. Perform 10 breath cycles, which equal 100 total repetitions.
Rollup
Step 1
Lie flat on the ground with your legs extended straight out on the ground. Point your arms up toward the ceiling and pull your abdominal muscles in toward your spine.
Step 2
Inhale deeply, lowering your arms toward the ground above your head, keeping your abdominal muscles pulled inward. Do not allow your arms to touch the ground.
Step 3
Exhale as you lift your straight torso off the mat. Your arms should lead the way but should not do any of the work of lifting your torso.
Step 4
Reach a seated position and inhale deeply, sitting tall. Keep your abdominal muscles pulled back toward your spine as you reach for a point above your toes. Exhale to empty your lungs.
Step 5
Roll back up to a straight-back position, inhaling as you do. Exhale as you slowly roll back down to the ground, rolling down one vertebra at a time. Repeat the series in a fluid motion six to eight times.
Rolling Like a Ball
Step 1
Sit on the ground with your knees bent and your feet pulled close to your rear end. Grab hold of your shins and roll back slightly to balance on your rear with your feet off the ground. Bend your head forward slightly toward your knees.
Step 2
Pull your abs in toward your spine. Roll back, keeping your back rounded and your body position the same. Do not allow your knees to pull away from or into your body. Roll up onto your shoulder blades.
Step 3
Roll back up to a seated position. Do not allow your feet to touch the ground. Stop when you are again balancing on your rear end with your feet off the ground. Roll back and forth six to eight times.
Tips and Warnings
- Wear loose clothing when doing Pilates. Keep your abdominal muscles pulled in during all Pilates exercises.
- Check with your doctor before beginning this or any workout program.
Things You'll Need
- Yoga mat or large beach towel
References
- "Pilates: Body in Motion"; Alycea Ungara; 2002
- GirlsHealth.gov; Pilates; Steven Dowshen, MD; October 2010
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