Yoga, gymnastics, martial arts and boxing all lent elements to Pilates, a mind-body exercise system. Pilates encompasses mat work and apparatus training, including training on the universal reformer, cadillac, wunda chair, arm chair, ped-a-pul, step barrel and ladder barrel. The innovator behind the methodology, German-born Joseph Pilates, originally named it “Contrology.” Throughout the course of his lifetime, Pilates developed more than 600 exercises for the mat and his various pieces of equipment.
Supine
A large number of movements in the Pilates repertoire are done or begin in a supine position, meaning lying on your back. This is an ideal position for learning how to engage your powerhouse, training your abdominal muscles and developing pelvic-lumbar stabilization. The hundred, pelvic curl, single- and double-leg changes, supine spine twist, leg circles, roll-up, rolling like a ball, single- and double-leg stretch, criss-cross, jackknife and hamstring pull are just a few of the supine exercises. Supine moves on the cadillac include walking, bicycle, monkey, frog and tower.
Prone
Movements performed in the prone position, or face down, generally strengthen your back extensors. The basic back extension, swimming, double-leg kick, swan dive and rocking are some mat exercises that strengthen your back extensors while developing trunk stabilization and control. Front support, leg pull front and the Pilates pushup are prone exercises that develop arm, shoulder, back and abdominal strength. Prone reformer movements include the hamstring curl, breaststroke, and pulling straps I and II. The cadillac back extension series includes prone I and II.
Side-Lying
Various movements from the side-lying or side-sitting series develop strong oblique abdominal muscles, stretch and strengthen lateral flexors and develop trunk, shoulder and pelvic-lumbar stabilization. On the mat, the side leg lift, side kick, twist and side bend are a few of these movements. Side lift is a side-lying cadillac exercise, and you can perform side over, a side-sitting movement, on the reformer, ladder barrel and step barrel.
Standing
Standing exercises are versatile, and depending on the movement and the apparatus, you can target your abdominal muscles, feet, legs, arms, shoulders or hips. Reformer standing moves include side split and single-leg skating. The cadillac arm series includes butterfly and standing chest expansion, hug-a-tree, arm circles, arm punches and biceps. Each move entails standing beside the apparatus and working with spring-loaded resistance. Standing pike, full pike, backward-facing dips, standing leg press and forward lunge are all standing wunda chair exercises.
Sitting
A number of Pilates exercises are performed from or in a seated position. You can improve trunk mobility and work your arms, legs, shoulders, back or abdominal muscles from this position. Seated mat exercises include saw, spine twist, open-leg rocker, spine stretch, boomerang, hip circles prep, teaser prep and seal puppy. On the reformer, moves include round back, flat back, tilt, twist and climb-a-tree. The reformer seated arm series includes seated chest expansion, biceps, triceps, hug-a-tree, rowing back I and II and rowing front I and II. Push-through sitting forward and side reach are seated cadillac exercises, and single- and double-foot positions and seated triceps are wunda chair movements.
References
- “Pilates”; Rael Isacowitz; 2006
- “The Pilates Promise”; Alycea Ungaro; 2004
Member Comments