German immigrant Joseph Pilates developed his exercise system in the early 1900s as a rehabilitative exercise practice. Popular among dancers who seek balance, flexibility and fluid movement training, Pilates has become a mainstream fitness practice. Pilates exercises focus on strengthening the core, also referred to as the "powerhouse," which comprises the abdominal, hip and back muscles. Although hundreds of Pilates mat exercises exist, performing a basic series addresses all the major muscle groups of the core while helping with abdominal control and pelvic stability.
Step 1
Conduct a light warm-up and stretching routine for about five minutes. March in place, do a few plie squats and circle your arms. Get in an all fours position and arch your back up and down several times. Sit on your sits bones and roll your neck from side to side a few times. Shrug the shoulders and relax. Breathe deeply through the nose and exhale through the mouth. Try to stop your belly from inflating and deflating during the breath.
Step 2
Execute the traditional Pilates warm-up known as the "hundred." Lie on your back with your legs extended to the ceiling. Reach your arms alongside your body, about 1 inch off the floor. Anchor your belly to your spine and your spine to the floor as you lift your head, neck and shoulders off the mat. While looking at your abdomen, press your arms up and down quickly. Inhale for a count of five and exhale for a count of five. Repeat 10 times for 100 total breaths. For more of a challenge, extend your legs at a 45-degree angle.
Step 3
Perform "roll ups" to warm and strengthen the core muscles. With legs bent and feet firmly pressed into the floor, lie on your back with your arms extended to the ceiling. Inhale and contract your back to the floor as you slowly roll the head, neck and shoulders up. Continue to roll the entire back off the floor as you exhale. Avoid using your legs or a "jerk" to succeed in the movement. Inhale at the top and exhale as you roll back down, slowly. For a more challenging version, lengthen your legs into the mat and squeeze your inner thighs together for the duration of the exercise.
Step 4
Build hip strength and mobility with "leg circles." Lie on your back with your right leg extended above the hip and the left leg long on the mat. Rest your arms alongside your body and you intensely pull your back to the mat. Draw circles with a pointed big right toe--making them as large as you can while keeping your torso and hips absolutely still. Complete eight leg circles in each direction with each leg.
Step 5
Perform eight repetitions of the single leg stretch followed by eight repetitions of the double leg stretch. Lay on your back and pull your belly button to your spine and your spine towards the floor. Lift your legs and align your knees over your hips. Position your shins parallel to the floor. Draw your right knee towards your chest and extend your left leg at a 45-degree angle. Exhale and switch legs for one repetition of the single leg stretch. For the double leg stretch, draw both knees into the chest and rest your hands just below the knees. Inhale and extend your arms overhead and both legs, in unison, at a 45-degree angle. Circle the arms in an arc and pull the knees back toward your chest for one repetition.
Step 6
Lie face-down on your mat to perform back work. Conduct the swimming exercise by extending your legs long with your toenails touching the mat and your arms extended overhead, by your ears. Lift your arms, head, shoulders and upper torso off the mat, along with your legs. Lift your left leg and right arm both higher as you inhale, exhale and then lift the right leg and left arm higher. Continue to alternate for 12 repetitions or one minute. Sit on your heels with your head in the mat and arms extended overhead--shell stretch--for one minute, to recover.
Step 7
Sit tall with legs extended in front of you to do the spine twist. Form fists with your hands and connect them in the middle of your sternum. Exhale and twist the torso to the right, without moving the position of the arms or the legs. Return to center and inhale. Exhale and twist to the left. Repeat both sides eight times.
Step 8
Conduct at least one leg exercise. Lie on one side and perform the side kick. Anchor your body and align your hips. With a straight top leg, pulse-kick two times forward and two times back. Repeat 12 times for each leg
Step 9
Stretch at the end of your workout. While seated on the floor, legs extended, reach over your legs to stretch your hamstrings. Sit cross-legged and curl over your legs to loosen the spine. Roll your neck out and shoulders back.
Tips and Warnings
- For guidance on many of these exercises, it is best to seek out a class or video.
- Those with serious back concerns should consult a physical therapist or doctor before conducting any Pilates routine.
Things You'll Need
- Padded exercise mat
References
- Pilates Insight: Pilates Benefits
- American Council on Exercise: Pilates Primer
- "The Pilates Body"; Brooke Siler; 2000
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