Winsor Pilates is a low-impact workout that targets various regions of the body. Some consider it in the same category as yoga, tai chi or other energy-boosting workouts that place an emphasis on stretching and toning the muscles. Winsor Pilates was developed by Mari Winsor and is intended to help you lose weight, sculpt your body and maintain your shape. Some exercises target the back to help strengthen and tone the area.
Roll Up
Sit on the ground with your arms and legs straight out in front of you and back tall. Contract your abdominal muscles and slowly roll your body down and backward with legs planted firmly on the ground. Roll backward slowly enough so that you feel each of your vertebra touch the ground. Work your way back to the beginning position, this time contracting and using your lower back muscles to help you up.
Shoulder Bridge
Lie with your back flat on the floor, face up, knees bent and feet flat on the ground under the knees. Squeeze your abdominal muscles and slowly lift your hips and pelvis up as far as you can. As you lift, roll your shoulders and upper back backward so they support part of your weight. Hold the position for 10 seconds and release. Repeat 15 to 20 additional times.
Spine Twist
Sit on your mat with legs stretched straight in front of you and your back tall and straight. Lift your arms up on either side of your body so they're parallel to the ground, but still in your peripheral vision. Slowly inhale and then, as you exhale, rotate your torso to the right as far as you can. Inhale to the center and repeat five additional times on each side.
Low Back Stretch
Stand straight with feet hip width apart, arms resting against your body and chin tin tucked into your neck. Relax the muscles in your lower back and slowly drop forward vertebra by vertebra until your fingertips brush the ground. Hold for three seconds and slowly roll up. If necessary, only bend halfway down.
References
- The Pilates Yoga: Winsor Pilates
- "Mari Winsor: Pilates"; DVD; 2009
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