When Joseph Pilates developed his method in early 20th-century Germany, he probably didn't realize that his technique would become an international exercise sensation in the 21st century. Pilates classes are held at almost every fitness center. The exercises appear in books, videos and online. The accessibility of the technique means that many people now "do" Pilates, but few actually learn it. There's a difference. Pilates exercises require precision. There's a subtlety to the method, which is best demonstrated by a certified instructor. Since the technique was designed to correct muscle imbalances, instructors advise students to practice various posture exercises, called "fundamentals," at home.
How to Learn Pilates Lateral Breathing
Step 1
Sit in an upright position, and wrap a resistance band around your lower ribcage.
Step 2
Inhale and send the breath to the outer ribs, as if you were expanding an accordion. The belly should not expand. Exhale and draw the belly in.
Step 3
Remove the band. Inhale into your outer ribs. Exhale and draw your belly in. Continue to breathe normally, but hold the abdominal contraction for 10 seconds. Do this 10 times daily to improve deep core muscle endurance.
Step 4
Lie on your back with your knees bent, and your feet flat on the floor. Place your hands on your belly, and a tissue over your lips. Inhale into your outer ribs. Exhale forcefully. If the exhalation is sufficient, the tissue will fly off your mouth, and your belly will flatten.
How to Learn Pilates Pelvic Alignment
Step 1
Lie on your back with your knees bent and your feet flat on the floor.
Step 2
Press your lower back firmly into the floor, but do not tilt your pelvis. This is called the imprinted position. It is used when both legs are lifted.
Step 3
Lift both legs from the floor, and straighten them while maintaining the imprint. If your back arches, raise your legs higher; if it still arches, bend your knees. As you get stronger, you will be able to straighten and lower your legs.
Step 4
Put your feet back on the floor. Repeat the imprint, and then release it, so that your tailbone and the back of your ribcage are making contact with the floor, but your lowest vertebrae forms a small curve. This is called neutral spine. Use this position as long as you have one foot on the floor.
How to Learn the Pilates 100
Step 1
Lie on your back and place a resistance band under your shoulder blades. Pull the band down so that the ends are next to your hips. Hold each end with each hand.
Step 2
Lift your legs from the floor. Place your legs in a position that allows you to maintain the imprinted spine.
Step 3
Inhale and nod your head to place your neck in the correct alignment. Exhale, lift your head, shoulders and hands, and draw your belly toward your spine.
Step 4
Engage your lats -- the muscle that run down the side of your back -- to pull the band down toward your hips. Keep your head lifted as you pump your arms, as if you were pressing down on two heavy springs. Breathe in for five counts and out for five counts. Repeat the cycle 10 times to equal 100 pumps.
Tips and Warnings
- Make sure that your shoulders are relaxed while performing the Pilates 100. Pulling down the band may help.
- Your abdominal muscles must stay contracted for the entire 100 counts. If you feel pain in your neck or back during the 100, do fewer repetitions. If you have back problems, perform the 100 with your feet on the floor. Pilates is not yoga. Movements are fluid and continuous, and "poses" are not held. Deep belly breathing is not used in Pilates. Your abdominal muscles must be active, to support your neck and back.
Things You'll Need
- Form-fitting exercise clothes
- Exercise mat
- Resistance band
- Tissue
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