Pilates is an exercise system designed to condition the whole body. Exercises emphasize core toning and body elongation. Pilates also focuses on breathing, which helps relax and further elongate muscles throughout the body. Routines in Pilates are intended to help build muscle strength and flexibility. Perform regular Pilates lengthening exercises to aid in the prevention of sports injuries and to develop a long, toned and agile body, according to USA Triathlon.
Single Leg Stretches
Practice single leg stretches to elongate core, arm and leg muscles, according to Exercise TV's "Pilates Power Workout" video. From a supine position, rest your arms and hands by your sides. Bend your knees up and rest your feet on the floor. Focus on lengthening your spine and neck during this exercise. Lift your knees up to a 90-degree angle and reach up above your head with your arms as you extend one leg straight out. Pull it back in and repeat. Complete 10 to 12 repetitions and switch legs to perform the same exercise.
Leg Lifts
Perform Pilates leg lifts to lengthen leg and hip muscles and achieve that long and lean dancer's look, says Nicole Stewart in the "Leg Slimmer and Toner" Exercise TV video. From a supine position, turn over on your right or left side and stack the legs. Hold your upper body up with your arm and bent elbow. Keep your body aligned and rotate your top leg out slightly. Point your toe and lift your leg straight up toward the ceiling as high as you can without changing your body alignment. Flex your foot and slowly lower it back down to the resting leg. Complete 10 to 20 repetitions. Turn over and perform the same Pilates leg lifts on the opposite side.
Large Circles
Execute large leg circles also from a side position for Pilates lengthening exercises. Lower your upper body down a bit so that you're able to rest your head on your hand. The elbow is still bent, and the arm supports the head. Keep your body aligned and lift your leg slightly. Point your toe and stretch your leg straight out in front to begin circling. Continue the circle by lifting your leg upward slowly, then around to the back. Complete 5 to 10 repetitions per set and reverse circle direction for another set of large circles. Do the same on the opposite side.
Seated Twisted Saws
From a seated position, perform seated twisted saws to lengthen the core, back, arms and backs of the legs. With legs slightly apart and straight out in front of you, sit up erect and lift your arms straight above your head. Lift your torso and gently twist right. Lean over with a straight back and try to touch your right pinkie toe with your left hand if you can do so easily. Lift up and gently twist back to a neutral position. Twist to the left to perform the same exercise. Keep your arms lifted the entire time and perform movements slowly until you build more core strength. Avoid straining your back by practicing fluid motion. Complete 10 to 20 seated twisted saws for Pilates lengthening exercises.
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