Pilates exercises focus on the use of core, or trunk, muscles as the area of stabilization for the body. The Mayo Clinic describes Pilates as an exercise for strengthening and lengthening muscles in a low-impact way. Expect to perform exercises in a controlled manner with quality of movement being more important than the number of repetitions, according to the Cleveland Clinic. Experience the mind-body aspect of Pilates by staying focused on breathing and the mindful execution of each exercise.
Neutral Spine Exercise
Step 1
Lie on your back with your feet behind your hips. Your knees are bent, facing the ceiling. Breathe deeply as you allow your body to relax from top to bottom.
Step 2
Tuck your pelvic center upward, so your lower back presses into the floor. Press your tailbone toward the floor, so your lower back rises off the floor. Gently repeat both movements several times.
Step 3
Find and maintain a place which is between a pelvic tuck and your lower back raised off the floor. The Pilates Consultant, Nuala Coombs, mentions that this neutral position keeps deep abdominal muscles engaged.
One Leg Circles
Step 1
Lie on the floor with your legs flat and straight. Make sure that your spine is neutral, then raise your right leg up. If it is impossible to raise your right leg with the left leg straight, allow your left knee to bend.
Step 2
Inhale, as you move your right leg across the left one, toward the left side. Exhale, as you lower your right leg in a circular motion and come back to your starting position.
Step 3
Do five repetitions of the exercise in a clockwise and counterclockwise direction for each leg. Focus on controlling the movement, rather than on making big circles.
The Hundred
Step 1
Lie on your back with your knees bent and feet flat, positioned behind your hips. Pull your abdominals down so you feel your lower back on the floor.
Step 2
Stretch your arms by your sides, floating your palms a few inches off the floor. Raise your head and shoulders up.
Step 3
Inhale to prepare. Exhale in five short puffs through the mouth as you pump your arms slightly up and down, in rhythm to your breathing. Inhale five short breaths, continuing to pump your arms with control.
Step 4
Complete a total of 100 breaths. Bring your knees in toward your chest, then slowly lower your head and shoulders back to the floor.
The Saw
Step 1
Sit on your mat with your legs stretched out in front of you. Spread your feet apart a couple of feet and stretch your arms to each side, in a T shape.
Step 2
Inhale as you lengthen your spine, holding an upright position. Exhale as you rotate your torso slightly to your right. Lean over, touching your left fingers to your right leg or foot.
Step 3
Inhale back to your starting position. Repeat the exercise five times for each side.
Tips and Warnings
- Be mindful of keeping your face and neck relaxed during exercises to avoid muscle strain.
Things You'll Need
- Comfortable clothing
- Pilates or Yoga mat (optional)
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