The basic principles of a Pilates workout today come from a system of exercises developed by Joseph H. Pilates in the first half of the 20th century. Originally called Contrology, Pilates is a conditioning method that strengthens muscles and tendons, improves posture and addresses muscle imbalances. Pilates is also a mind-body practice that applies focus and body awareness to each exercise. As Joseph Pilates wrote in his 1945 book "Return to Life Through Contrology," health and stamina can be improved with regular practice of basic Pilates exercises done on a mat with no equipment at all.
Step 1
Lie down on your mat on your back and do The Hundred. Place your legs in the air as straight as you can without curling your tailbone off the mat. Curve up at the ribs to look below your navel, keeping your arms straight at your sides and pumping them continuously without bouncing your head. Use five counts/pumps to exhale fully through your mouth and then inhale five counts through your nose. Repeat the exhale-inhale sequence 10 times, drawing in on your navel and avoiding gripping leg and hip muscles tightly.
Step 2
Perform a pelvic bridge by bending your knees and placing your feet flat on the ground hip-width apart and arms at your sides. Exhale slowly through your mouth as you smoothly raise your torso from the hips up through the spine until you are balanced on your shoulder blades. Inhale while pressing your pelvis up to the ceiling, and then exhale slowly while pressing the spine back down to the mat in reverse, finally releasing the hips and tailbone back onto the floor.
Step 3
Do a set of roll-ups. Lie on your back with your legs extended, feet flexed and your arms raised over your head. Inhale. Bring your arms around and lift your head and shoulders while exhaling and raising your spine up off the mat and over your body. Stretch your arms forward toward your feet and inhale, and then reverse the path to lower yourself back down to the mat with your abs helping your spine move in sequence from bottom to top. Reach arms back overhead and inhale to prepare for the next roll-up. Repeat seven more times.
Step 4
Do leg circles on your back. With your arms at your side, leave your left leg extended on the floor and reach your right leg up toward the ceiling. Slowly draw an imaginary circle with your right leg, moving from the hip socket and keeping your pelvic bones and lower abdominal muscles stable and firm. Make eight circles in one direction, rest as needed, and then circle the right leg for a set of eight in the opposite direction. Move slowly. Repeat the sequence with your left leg in the air.
Step 5
Perform another pelvic bridge to recover the spine and stretch the quadriceps.
Step 6
Do leg circles on your side. Roll onto your right hip and prop up your upper body onto your right forearm and elbow. Stack your legs and move them slightly forward to create an angle at the hip. Lift up through your waistline and raise your left leg up several inches over the right leg on the mat. Circle the left leg forward up and back while keeping the rest of the body perfectly still. Complete eight circles, moving front first and then reversing directions. Rest as needed and then switch sides to repeat the circles with the right leg.
Step 7
Complete three to five sets of Pilates push-ups. Get on all fours on your mat. Walk your hands away from your feet and get into a plank position, with your head and neck level and your feet flexed. Your hands should be below your shoulders but not under your armpits. Exhale. Tighten your midsection and keep your hips in line with your body. Inhale. Lower your entire body toward the floor a few inches, making sure not to sag in the middle, and keep your elbows in tight at your sides, pointing back toward your ankles. Exhale and straighten your arms. Repeat the push-up for five to 10 repetitions, and then return to all fours and rest. Repeat the sequence for the next two to four sets.
Step 8
Perform another pelvic bridge to recover the spine and relax the upper body. Repeat again to end your workout and restore your breath and energy.
Tips and Warnings
- Move slowly and with control when you do Pilates. Breathe fully and smoothly, and hold nonmoving parts of your body still and stable, using your abdominals and back muscles to keep your posture natural, not stiff, arched or hunched at the shoulders.
- Check with your doctor before beginning any new form of exercise.
Things You'll Need
- Pilates or yoga mat
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J. Miller; 1945
- "The Pilates Body"; Brooke Siler; 2000
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