Pilates was developed as a rehabilitative exercise program by Joseph Pilates in the early 1900s. PIlates has become a mainstream exercise practice because of its beneficial effects on core strength, back health and posture. A Pilates practice can involve any combination of many exercises. If your time is limited, but you want to experience benefits of Pilates, try incorporating these basic Pilates exercises into your workout regimen. If done in quick succession, they should take no longer than 10 minutes to complete.
Step 1
Perform a light warm-up. For two minutes, march in place, do knee lifts and light squats. Practice an upper diaphragm breath---inhale through your nose and exhale through your mouth without experiencing a rise and fall of your belly. These activities warm your muscles and provide you with the ability to reach greater ranges of motion when performing the exercises.
Step 2
Perform the "Hundred." Lie in a supine position and bring your knees to your chest, grabbing your legs just below the knees. Engage your abdominal muscles by pulling your navel toward your spine. Lift your head, neck and shoulders off the mat. Tuck your chin slightly and look at your belly button. Extend your legs into the air anywhere from a 90-degree to a 45-degree angle and reach your arms straight alongside your body, holding them an inch or two above the mat. Inhale for five counts, pumping your arms vigorously, and then exhale with a continuous arm pump. Keep your legs in their angled position. Repeat 10 times for "100" breaths. This should take about two minutes to complete.
Step 3
Lie on your back to do the "roll-up" exercise. With your knees bent and your feet firmly planted on the floor, reach your arms above your shoulders toward the ceiling. Inhale and curl your head and neck off the floor. As you exhale, continue to roll your shoulders and spine up to a seated position. Do not use your feet for momentum. Inhale at the top and exhale as you roll down, one vertebra at a time with the same precision. Repeat 8 to 10 times or for about three minutes.
Step 4
Strengthen your spine with "swimming." Lie prone on the mat with your arms extended overhead and your legs extended hip-width apart. Lift your arms, chest, head and legs up off the mat. As you inhale, raise your right arm and left leg even higher. Exhale and switch to lift your left arm and right leg higher. Alternate 10 times and rest. This should take another minute.
Step 5
Conduct the "single leg stretch." Lie supine and lift your head, neck and shoulders off the mat looking to your belly button. Draw your navel to your spine and extend your right leg out to between a 45- and 90-degree angle. Bring your left knee in toward your chest. Place your left hand above your left ankle and your right hand below your left knee. As you exhale, pull one knee to your chest. Alternate knees for a total of 10 times--about one minute.
Step 6
Complete your workout with the "double leg stretch." Lie supine with both knees bent and pulled in toward your chest. Lift your head, neck and shoulders off the floor and look to your belly. Draw your navel to your spine and place your hands just below their respective knees, keeping your shoulders lifted off the mat. Simultaneously extend your arms overhead and your legs at a 45- or 90-degree angle, making a "V-like" shape with your body. Keep your shoulders lifted throughout the exercise and inhale as you reach. Exhale as you return your knees to your chest. Complete 10 repetitions for a final minute of work.
Tips and Warnings
- If you are new to Pilates, seek out a class for hands-on instructional help.
- If you have a serious back or neck issue, seek the care of a medical practitioner before commencing with a Pilates routine.
Things You'll Need
- Loose, comfortable clothing
- Padded mat
References
- Easy Vigour: Free Pilates Classic Mat Exercises & 34 Poses
- American Council on Exercise: Pilates Primer
- "The Pilates Body"; Brooke Siler; 2000
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