Pilates is an exercise program that was created by German, Joseph Pilates in the 1920s. The fitness program uses a range of stretching and strengthening exercises to tone muscles and improve core body strength. While advanced Pilates methods use apparatus, basic Pilates can be performed freestyle using only a floor mat.
Joseph Pilates
After suffering from debilitating illnesses throughout his childhood, Pilates studied physical fitness, yoga, martial arts and Zen meditation. He incorporated all his learning into his own unique system which is known as Pilates. Though Pilates opened his first fitness studio in 1926, he did not become really popular until the 1990s. Today, many fitness centers and gyms have Pilates classes from beginner to advanced level.
Arm Raises
If you have not tried Pilates before, beginner exercises are the way to test the waters. This way you reduce the risk of straining yourself or of quitting because the going is too tough. A good beginner exercises is arm raises. This exercise helps you to coordinate breathing with movement and to improve your posture. Sit on your Pilates mat with your legs bent and ankles crossed. Relax your arms by your sides. As you inhale, slowly raise your arms above your head, keeping your elbows straight. As you raise your arms, pull your spine upward, straightening your back. Keep your shoulders aligned with your hips. As you exhale, slowly lower your arms while maintaining your posture. Repeat six times.
One-Minute Roll Down
The one-minute roll down is a beginner exercise that flexes your spine and tightens your abdominal muscles. Sit on your mat with your legs bent and your feet slightly further apart than your hips. Inhale as you grip your shins, then exhale as you slowly roll backward onto the floor. Roll slowly so that you expand the space between vertebrae as you go. Roll back up as you inhale. Repeat three times.
Head and Chest Float
The head and chest float is another simple exercise for aligning the spine, strengthening the core and tightening the abdominal muscles. Lie on the floor with your knees bent and feet hip-width apart. Place your hands at the back of your head. Without using your neck to pull upward, as you exhale slowly lift your shoulder blades so they are just about the mat. Pull your ribcage in tightly and as you lower yourself down, inhale. Repeat six times.
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