While it can be very enjoyable to practice Pilates in a group setting with a live instructor, it is also beneficial to practice on your own. This is particularly crucial when you travel and do not have the opportunity to take Pilates classes. Doing Pilates workouts on your own can also help you save money as you don't need to pay to attend classes, yet you can keep in shape.
Step 1
Stand up straight with arms by the sides. Bring your arms up parallel to the ground and straight out from your shoulders. Make sure to keep your shoulders relaxed. Inhale as you reach your arms forward to open your shoulder blades away from one another. Exhale. Bring your shoulders back to a normal position with your arms still extended in front of you. Inhale as you pull your arms back and your shoulder blades closer together. Exhale end return your shoulders to a neutral position.
Step 2
Lie on your back with your arms by your sides and your knees bent. Keep your feet flat on the ground. Allow your back to rest naturally. Let your shoulders release to the ground. Relax your jaw and throat. Allow your shoulders and ribcage to drop toward the floor. Relax your abdominal muscles, allowing them to drop into the ground. Relax your spine, allowing it to melt into the floor.
Step 3
Continue lying on your back with bent knees and feet flat on the ground. Make sure your legs are parallel. Keep your shoulders down while bringing the hands behind your head. Make your finger tips touch. Take a couple of deep breaths. Exhale as you slowly bring your stomach down and allow your spine to lengthen as you bring yourself down to your mat. Pause. Inhale and repeat the exercise, bringing your abdominal muscles in deeper and deeper each time. Repeat the exercise six to eight times.
Step 4
Lie on your back with legs bent and shins and ankles parallel to the ground. Exhale while bringing your head up by engaging your abdominal muscles. Inhale for a moment. Then exhale while extending arms and legs forward, extending your legs toward where the wall and ceiling meet. Hold this position. Take five short breaths while moving your arms up and down in a controlled way. Drop your legs straight to the floor to the starting position of this step gently and slowly. Repeat the exercise between 10 to 15 times total.
Step 5
Sit up tall. Bring your feet toward you with your feet together and knees open. Hold onto your ankles. Pull in your abdominals. Extend one leg, then the other, off the ground, so you balance on your sit bones. Hold for at least five seconds. Fold one leg and then the other back in slowly. Repeat the exercise three to four times.
Step 6
Position your body as if you were about to do a push-up, with your hands under your shoulders and the balls of your feet touching the ground. Make your core tight here while gazing between the hands. Keep your body parallel to the ground. Hold the pose for 30 seconds while breathing deeply.
Things You'll Need
- Pilates mat
References
- FitnessMagazine: Insider's Guide to Pilates
- Ambandos, Andrea; Pilates Workout for Dummies; 2001
Member Comments