Most exercise classes include a warmup, exercise, cooldown and stretch. Pilates, however, uses a fairly precise sequence of exercises that are designed to build on each other, allowing your body to learn one movement before adding the next. Created to strengthen your core while elongating your muscles and improving your posture, Pilates mat workouts also increase your flexibility and coordination.
The Order
Pilates mat exercises require only a mat and instruction, using your body weight as resistance. The creator of Pilates, Joseph Pilates, designed the exercise to progress naturally from one movement to the next. The sequence begins with small, isolated movements in your joints that require little weight-bearing. Advancing from one stage to the next, you build up to more joint involvement and increased weight-load. Pilates based his progression of movement on his observations of human form and its planes of movement. Beginning with core, the movements evolve through spinal, coronal and transverse planes.
Beginning -- Core
Pilates observed that the human body moves through space by propelling forward, making this type of movement most basic and necessary. Pilates exercises begin with hip and trunk flexion, focusing on increasing strength in your core area. While lying on your back, keep your knees bent, feet hip-width apart, arms by your sides with palms down. Your spine should be in "neutral position" or allowing your back to rest in its natural curve without pressing your lower back into the mat. A basic move for beginners is to rock your pelvis up and press it back down into the floor. Repeat for 30 seconds.
Second -- Spine
Other planes of movements are added into your sequence systematically. The second includes spinal extension. When you lift your head or shoulders up from the floor, elongate your neck while slightly tilting your head forward. Do not tuck your chin to your chest. Focus on lifting your spine evenly from tailbone to neck without curving and use your contracting abdominal muscles to lift you up. An example of simple spinal exercise is the curl up. Lie on your back as you did with pelvic rocks. Curl up your head, neck and shoulders off your mat while your hands remain at your sides, slightly elevated from the floor. Return your upper-body to starting position and repeat 25 times.
Other Planes and Tips
The coronal, or side-to-side, region and the transverse, or front-to-back, planes are worked last because they involve the highest degree of difficulty. Progressing through the movements requires a knowledgeable instructor to properly guide you through moves to avoid injury and experience positive results. Pilates involves combining your breathing with your movement, so stay focused during class and you may learn to connect your body to your mind. Wear comfortable workout clothes, avoid jerking movements and keep your actions fluid. Before you begin, it may be wise to speak with your doctor.
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