Pilates is an effective workout designed to increase flexibility and improve muscular strength and endurance. Using your body as resistance, Pilates moves tighten and tone each muscle group with emphasis on your core, hips and spine. Breathing techniques, which help your mind focus and relax, engage the abdominal muscles and stabilize the spine. Several moves, such as the hundred, are appropriate for beginners and help teach the fundamental principles of Pilates.
The Hundred
The hundred is an isometric exercise that strengthens your spine and abdominal muscles. Start on your back on the floor or mat with your knees bent and your feet flat on the floor. Keep your arms at your sides, fingers pointed toward your toes. Inhale and bring your shoulders and head off the floor, crunching forward to engage your abdominals. Exhale as you lift your arms and pump your hands up and down quickly. Inhale as you pump your arms five times, then exhale for five pumps. Repeat for a total of 100 arm pumps. For an added challenge, bring your feet up in the air until they are directly over your hips or bring your feet 6 inches off the ground as you pump your arms.
Roll-Up
The Pilates roll-up strengthens the core and stretches your back muscles in one fluid motion. Start on your back on the floor or mat with your legs straight and your arms straight above your head. Lift your arms to the ceiling and roll up one vertebra at a time until you reach a sitting position. Keep your spine curved forward as you bend at the hips and reach toward your toes. Return to start by rolling back down, keeping your arms straight throughout the duration of the exercise.
Forward Spine Stretch
Stretch and strengthen your spine and hamstrings by performing the forward spine stretch. Start in a v-sit with your feet slightly wider than your hips. Inhale as you point your knees and toes to the ceiling and stretch your arms out in front of you, palms down. Exhale, engage your abdominal muscles and reach forward toward your toes with a slight bend at your hips. Curl your spine and drop your head into the stretch. Inhale and roll back up. Perform five repetitions.
The Saw
The saw begins in the same seated position as the forward spine stretch with your back straight and your feet slightly wider than your hips. Inhale as your bring your arms out to the side in a T, palms down. Exhale and twist until your right hand stretches toward your left foot. Inhale as you sit up straight, then exhale and repeat on the other side. Repeat on each side three to five times.
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