1. Feeling Crabby?
The crab is one of many basic Pilates mat exercises and is a great way to begin your routine, as it helps to stretch the back and warm up the entire body. To begin, sit on your mat with your legs extended straight out in front of you, keeping your spine tall and straight. Draw your knees as close to your body as possible, holding your ankles and dropping your head onto your knees. Breath slowly and deeply, allowing the pose to stretch your back, holding this position for as long as you like. When ready, roll backwards on an exhale, keeping hold of your feet and allowing your legs to come as close to your head as possible. Again, hold for as long as you like and then roll up to a sitting folded position as you exhale. Hold again, and when ready, roll forward on an exhale, resting on your knees. Continue holding your feet and lean your head forward so that the top of your head is on the mat. Hold the forward position for as long as you like and then repeat the pilates crab exercise two to three times for a good warm-up.
2. Like a Fish Out of Water
The swimming pose is another great mat exercise in Pilates to strengthen the core muscles. Lay on your stomach with your forehead resting on the mat, legs together and arms resting at your sides. Inhale deeply, and as you exhale, lift your arms and legs, extending your arms directly in front of you. With your body resting on your abdomen and buttocks tight, begin to lift and lower your arms and legs as if you were swimming. To work the core and protect the back it is important to make sure that you movement comes only from the hip and shoulder joints. Continue swimming for ten breaths and then relax to the mat. Repeat two to three times.
3. One Super Spine Stretch
No Pilates mat exercise routine would be complete without a simple spine stretch. Sit upright on your mat with your back tall, spreading your legs as wide as is comfortable. Flex your feet, pulling your toes up towards your body and inhale deeply as you lift your arms straight overhead. As you exhale, lean forward at the hips and place your palms down between your legs. Hold the stretch, keeping your neck relaxed and pulling your belly button towards your spine to increase the spinal stretch. Hold for three to five deep breaths and then engage your abs, coming up to sitting as you inhale. Repeat two to three times.
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