Almost all of the exercises in the Pilates Method require strength, as well as control and proper body alignment to be performed safely and effectively. However, there are a few exercises that require you hold your body up and to support your body weight while you perform other movements. These exercises require strength and flexibility of the shoulders, arms, chest and upper back muscles.
Plank
Kneel on the floor on both knees and lean forward to place your hands on the floor beneath your shoulders. Engage your abdominal muscles, bringing your spine into a neutral alignment. Try to evenly distribute your body weight across your entire body as you slowly extend your legs behind you one at a time. Hold this position for at least 10 to 15 seconds.
Leg Pull Front
Start in a plank position with a neutral alignment of the spine and an even distribution of your body weight between your hands and feet. Keeping your toes pointed at the floor, slowly lift your right leg off the floor and swing it toward the ceiling as high as possible without allowing your low back to arch. Pause briefly and return your foot to the floor with the same control. Repeat on the other side.
Pushup
Position your body into a plank with your arms straight, neutral alignment of the spine and evenly distributed body weight. Bend at your elbows, lowering your body down toward the floor. Once your entire body is parallel to the floor, press your body back to the starting position by straightening your arms.
Leg Pull Back
Sit on the floor with your legs extended and your toes pointing forward. Lean back slightly and extend your arms behind you, placing your hands on the floor about 12 inches behind you and spaced shoulder-width apart. Turn your hands so that your fingers are pointing toward your body. Stabilize your spine by contracting your core muscles and slowly lift your body off the floor by pressing your pelvis upward in an attempt to form a smooth, slanted line from your shoulders down to your feet. Without allowing movement anywhere else in the body, slowly lift your right foot off the floor to swing your leg toward the ceiling. Return your right leg to the starting position with control and repeat on your left leg.
References
- "Pilates"; Rael Isacowitz; 2006
- "Pilates Props Workbook"; Ellie Herman; 2004
- "Pilates Workbook on the Ball"; Ellie Herman; 2004
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