Pilates is a system of exercises founded and refined by Joseph Pilates. It incorporates breath control, strength, balance, endurance and precision in mat and apparatus work. The mat exercises are the foundation for the entire system. You can use the mat to warmup for apparatus work, or perform a full Pilates workout on it. "Without an intricate familiarity in the mat work, [you'll] lack a fundamental component in your practice," writes Rael Isacowitz, author of "Pilates."
Pelvic Curl
The pelvic curl is one of the system's foundation exercises. Pilates trainers use it to prepare their clients for exercise because it mobilizes the spine and brings focus to the body's core, or powerhouse. Lie on your back, knees bent, feet placed hips-width apart with your spine in a neutral position. Your hands should be palms face-down, fingers extended toward your feet. As you exhale, draw in your abdominal muscles and tilt your pelvis upward, peeling your lower vertebrae off the mat. Engage your hamstrings to lift your pelvis and trunk. Inhale and hold the position, then exhale and articulate your spine back down onto the mat with control, working in reverse order.
Hundred
The Hundred is "the first exercise of Joseph Pilates' original regimen," according to Alycea Ungaro's book "Pilates Body in Motion." It's still used as a warm-up exercise because it stimulates circulation while generating body heat. Lie on your back with your knees drawn to your chest. Your spine should be "long" along the mat. Use your core to lift your head and shoulders up as you reach your fingertips toward the opposite wall, palms face-down. Keep your knees directly over your hips, your toes slightly higher than your knees. Inhale and draw your abdominals in further. Exhale for a count of five as you begin to pump your arms up and down in short pulses, close to your body. Keep pumping rhythmically as you exhale for five counts. Repeat the breathing pattern 10 times.
Open-Leg Rocker
The open-leg rocker is an exercise in balance, control, flow and coordination. It focuses on abdominal muscles and back extensors. Practicing the open-leg rocker increases spinal mobility. Sit on your sit bones, keeping your spine lengthened. Lift your feet off the mat and straighten each leg out, extending through your knees and pointing your toes toward the ceiling. Hold the outside of each ankle, engage your abdominals and balance your weight slightly back. Your open legs and your torso make a "V" when viewed from the side. Inhale, round your back and roll back onto your shoulders, retaining your overall body shape. Exhale and roll back up, balancing on your sit bones for a moment before performing the exercise again.
Swimming
Swimming is one of Pilates' prone exercises, used to strengthen the back and improve hip extensor and shoulder flexor control. Lie face down on the mat. Reach your arms forward, palms face down, and keep your legs together with your toes pointed. Lift your legs and arms off the mat, and raise your chest slightly without arching your spine. Inhale as you raise the right arm and left leg higher. Inhale again as you switch, lowering the raised limbs and raising your left arm and right leg. Perform four cycles on the inhale, and four cycles on the exhale.
References
- "Pilates"; Rael Isacowitz; 2006
- "Pilates Body in Motion"; Alycea Ungaro; 2002
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