Winsor Pilates is a type of Pilates that combines the original Pilates techniques developed by Joseph H. Pilates and modifications made by a dancer named Mari Winsor, according to WinsorPilatesWorkout.net. Winsor Pilates burns calories and tones the core muscles. The core muscles include the glutes, abs and lower back. Perform these exercises daily, with one day a week off for rest.
Hundreds
The Hundreds exercise is one of the most well-known Pilates exercises. It works your abs and thighs. Traditionally, you would perform 100 repetitions in sets of five to 10 reps at a time. Sit on the floor to do Hundreds. Extend your legs in the air at a 45-degree angle to the floor. Squeeze your legs together to work your inner thighs. Lean your torso back, and look up toward the ceiling. Keep your spine straight. Hold your arms parallel to the floor at your sides. Straighten your arms, and turn your palms face down. Move your arms up and down a few inches.
Roll Ups
The Roll Ups exercise is a good beginner exercise for your abs that also stretches your hamstrings and back. Lie on your back with your legs straight. Point your toes, and extend your arms straight over your head on the floor. Turn your palms to face the ceiling, and push your shoulders down away from your ears. Bring your arms straight forward to point your fingers straight at the ceiling. Pull your toes back. Once your arms are perpendicular to the floor, begin to round your round and curl your shoulders and head off the floor. Sit up all the way. Tuck your chin, and bend forward to reach for your toes. Continue until your head touches your legs and your fingers extend past your toes, if you are flexible enough. Roll yourself back to the floor slowly, one vertebra at a time. Do 10 reps.
One Leg Circle
The One Leg Circle exercise works your abs, stretches your legs and challenges your thighs. It is a subtle exercise, so do it slowly, paying attention to the position of your hips and buttocks at all times. Lie on your back with your legs straight. Place your arms on the floor at your sides. Raise your right leg toward the ceiling, perpendicular to the floor. Straighten your right knee completely if you can, or bend your knee. Keep your pelvis stable without allowing your hips to move at any time. Squeeze your abs and glutes. Make small circles, first five times one way and then five times in the opposite direction. Lower your right leg, and then repeat with the left.
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