All Pilates exercises incorporate resistance, either by way of gravity, the adjustable springs of an apparatus or added equipment such as the Magic Circle or resistance bands. Some of Pilates' most challenging exercises are on the mat, because the floor provides an unchanging resistance against your body weight. The reformer, cadillac, wunda chair and arm chair use systems of adjustable springs to increase or decrease resistance loads based on the exercise and your Pilates fitness level.
Short Spine
Short spine is an intermediate exercise performed on a reformer set at light to medium resistance. It helps increase mobility in the lower back and hamstrings in addition to developing abdominal control through spinal articulation. Lay on your back with your feet in the straps, heels together and toes apart. The carriage, or the platform you're laying on, should be in the middle of the reformer. Exhale as you straighten your legs outward, moving the carriage up. Inhale and bring your legs overhead as the carriage slides down to the stopper. As you exhale, articulate through your spine to roll up onto your shoulders, toes pointed. Inhale and bring your knees toward your head, turning them out to create a diamond shape inside your legs. Articulate your spine back down with your feet above your head and knees drawn toward your chest, as the carriage slides back into starting position.
Standing Pike
The standing pike is a basic abdominal exercise performed at low to medium resistance on the wunda chair, sometimes simply referred to as "the chair." The exercise increases flexibility in the lumbar region and helps develop abdominal control. Although the chair's pedal provides resistance, the resistance itself helps you control the movement. Stand close to the front of the chair with your legs together and your feet parallel. Engage your abdominals as you exhale and begin to roll down, one vertebra at a time, reaching for the chair's pedal. Keep your shoulders directly over your hands as they rest on the pedal. Inhale and roll further down, pressing the pedal all the way to the floor. Exhale and roll up, rounding your spine. Repeat the process five to 10 times. On the final exhale, release the pedal as you return to a fully vertical position.
Supine Knees
The Magic Circle is a simple ring that you can use to keep parts of your body in alignment during an exercise or as a form of added resistance. It brings another dimension to Pilates mat work. In the supine knee exercise, the Magic Circle helps strengthen the hip adductors and develop pelvic-lumbar stabilization. Strong abdominals and good pelvic-lumbar control are necessary to perform the exercise well. Lie on the mat with a neutral spine and your legs in "tabletop" position. Tabletop position means your calves are parallel to the floor and your knees have a 90-degree bend. Put the circle between your thighs, positioned just above your knees. Inhale. As you exhale, squeeze the circle with your legs, adducting your hips. Maintain a neutral spine and a perfect tabletop position as you squeeze the circle with small, rhythmic pumps.
References
- "Pilates"; Rael Isacowitz; 2006
- "The Pilates Promise"; Alycea Ungaro; 2004
- "The Pilates Method of Body Conditioning"; Sean P. Gallagher and Romana Kryzanowska; 1999
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