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Pilates is something that many people I talk to still don’t
quite understand. Most think of it as a form of yoga, and
although Pilates and yoga have some similarities, Pilates is much different.
As a trainer with extensive training and a specialty in Pilates,
I am very excited to introduce the top benefits of Pilates and ten classic
moves to get you started!
First, What is Pilates?
Pilates has actually been around for over 100 years now. It was
developed in Germany by the late Joseph Pilates. He developed it as a cure for
himself of ailments such as asthma.
During World War I, he began teaching his methods to others,
mostly bedridden military patients who needed exercise to prevent them getting
sicker. It was used almost as physical therapy for them.
In the 1920s, Pilates moved to America where he opened his first
official “studio.” It happened to be in the same building as the New York City
Ballet — and this is where the “female” and “dancer” workout association comes
from.
During World War I, he began teaching his
methods to others, mostly bedridden military patients who needed exercise to
prevent them getting sicker.
Until his death 40 years later, he trained many others who have
carried on the Pilates traditions.
Pilates is one of the most popular workouts today, with classes
at almost every gym or athletic club. But the root of Pilates is deep, and many
of the exercises have not changed in over 100 years.
Benefits of Pilates:
·
It’s a Total-Body Workout – While
Pilates focuses on core strength, it also develops full-body strength. It
ensures that certain muscles will not become overdeveloped or underdeveloped.
Pilates promotes balance through the body while increasing flexibility and
joint range of motion.
·
Improves Mind-Body Awareness – Attention
to core strength and matching movement with your breath provides a challenge to
the mind as well. This mind-body connection becomes important in everyday
movement as well as in your other non-Pilates workout routines.
·
Perfect for Everybody – No
matter what your fitness level, Pilates can be adapted to your workout routine.
The foundational exercises and movements are used for the very most basic
exercisers all the way to athletes.
With thousands of exercises and
modifications, Pilates can be tailored to any individual. Focusing on core
strength and proper alignments allows the exerciser to develop the strength to
progress at a safe, yet challenging speed.
·
Increases Flexibility – With
each movement, you will work through contracting certain muscles, while finding
length through other muscles. Many exercises work on increasing range of motion
through a joint or focus on building flexibility through muscles.
·
Improves Posture – With
increased core strength and an understanding for the correct alignment that
comes with Pilates, better posture will also soon develop. Good
posture is a reflection of good alignment supported by a strong core.
Complete this workout as a series, moving from one exercise to
the next with minimal breaks in between. As you develop strength, you may even
be able to complete the entire series without resting.
Roll
Up
Watch this video – How to do Roll Up
Start by laying on your back with arms extended overhead and
legs out straight.
Engage your abdominals to flatten your lower back into the mat.
Without using momentum, peel your spine off the mat, one vertebra at a time,
pulling your navel into your spine. Keep using your abdominals to sit all the
way up and reach towards your toes, making a C-curve with your spine.
Slowly lower back down keeping your heels glued to the mat, and
place one vertebra on the mat as you lay all the way back down, reaching the
arms back overhead.
The key is to make sure you roll SLOWLY through your spine,
using your abs, and not “hoisting” yourself up with momentum. Complete 4-6
repetitions. Works your abdominals, stretches your spine, and warms the body up
for more intense exercise.
The Saw
Watch this video – How to do The Saw
Sit right on top of your sit bones, and reach your arms out to
the side, extending through your fingertips. Imagine a string pulling you up
from the crown of your head and rotate from your spine to the RIGHT. Scoop your
belly button in towards your spine as you start to reach your LEFT arm forward
to your RIGHT foot.
Imagine “sawing” off your pinky toe with your pinky finger.
Stack your spine back up straight using your abdominals and rotate to the other
side, reaching your RIGHT arm to your LEFT foot.
Make sure to reach through the fingers and always lengthen
through your spine. Complete 6-8 repetitions on both sides. Works the
abdominals, including the obliques, and stretches the spine and hamstrings.
Single
Leg Stretch
Watch this video – How to do a Single Leg
Stretch
Lay on your back and bring your RIGHT knee in towards your
chest. Hold onto the knee with both hands, but don’t “pull” the knee into the
chest. Just use your arms as support. Extend the LEFT leg out so that it hovers
over the mat a few inches (making sure your back doesn’t arch). Lift your head
and the chest off the mat and lengthen out through the crown of the head.
Use the abdominals to switch the legs so that the LEFT knee
comes in to the chest. Continue alternating which knee comes into the chest,
using the lower abs to bring the knees in. Complete 6-8 repetitions on both
sides. Works the upper and lower abdominals. Stretches the lower back.
Double
Leg Stretch
Watch this video – How to do a Double Leg
Stretch
Bring both knees in towards the chest so that the knees are
directly over your hips. Lift your head and your chest off the mat and position
the hands on the knees.
Keeping the head and chest lifted, extend the arms overhead,
keeping your biceps in line with your ears, and extend the legs out into a
diagonal position to your point of control.
As you use the lower abdominals to bring the knees back into the
chest, circle the arms around to lightly “hug” the knees into the chest. Repeat
8-10 times. Works the upper and lower abdominals. Stretches the lower back.
Single
Straight Leg Stretch
Watch this video – How to do a Single Leg
Stretch
Extend both legs up to the ceiling and hold on to the back of
the RIGHT thigh, calf, or ankle (depending on flexibility), and extend the LEFT
leg so that it hovers at your point of control.
Keeping the head and the chest lifted, “scissor” the legs to
switch the LEFT leg up to the ceiling as the RIGHT leg hovers off the mat.
Repeat scissoring the legs side to side for 6-8 repetitions on both side. Works
the upper and lower abdominals, stretches the hamstrings.
Double
Straight Leg Stretch
Watch this video – How to do a Double
Straight Leg Stretch
Keep both legs extended up to the ceiling as you bring both
hands behind your head, keeping your elbows wide. Press your lower back into
the mat completely as you lift your head and chest off the mat.
Keeping the legs straight, lower them a few inches to your point
of control. Engage the lower abs and pull the legs back up. Be sure the lower
back doesn’t leave the mat and stays imprinted into the mat during the length
of the exercise. Targets the lower abdominals.
Criss
Cross
Watch this video – How to do the Criss
Cross
Keeping the hands behind the head, bring the knees into the
chest. Keep the RIGHT knee into the chest as you extend the LEFT leg out to
your point of control. Rotate from the spine to the RIGHT, reaching the LEFT
elbow to the RIGHT knee.
Keep the hips steady as you rotate the RIGHT elbow to the LEFT
knee. Continue rotating side to side for 6-8 repetitions on each side. Works
the upper and lower abdominals, the obliques, and increases spinal mobility.
Plank
Watch this video – Plank Pilates Workout
Bring yourself to a full plank on your hands. Engage the abs to
keep the spine straight and lengthen through the crown of your head.
Make sure you don’t lock out your elbows, and keep your middle
fingers pointing straight forward with your fingers spread apart and pressing
into your knuckles (to prevent discomfort in your wrists).
Rotate the inside of your elbows forward to engage your biceps.
Hold for 5-10 deep breaths. Works the abdominals, shoulder girdle and
stabilizers.
Side
Plank
Watch this video – Side Plank Pilates
Exercises
Lay on your RIGHT side, stacking your hips and feet. Position
your bottom RIGHT elbow directly under your RIGHT shoulder. Lift your bottom
hip off the ground to create a straight line in a plank. You should be lifting
from your bottom oblique and feel a slight pinch in the waistline.
Reach your top hand towards the ceiling or place it on your top
hip. Hold for 5-10 deep breaths and then switch sides.(To modify this exercise,
keep your bottom knee on the ground.) Targets the obliques and strengthens
shoulder stabilizers.
Teaser
Preparation
Watch this video – Teaser Prep
Pilates Exercise
Lay on your back with
your arms by your sides. Just as with the roll up, roll one vertebra at a time
off the mat as you also lift the legs up pulling the knees in towards the
chest. Balance on your tailbone as you reach your arms towards your toes.
Try to bring your
shins parallel to the floor, and focus on lifting your chest and lengthening
through your spine. Slowly, and with control, lower back down, one vertebra at
a time. Repeat 6-8 times. Works the abdominals and spine erectors.
Adding this Pilates
sequence into your workout routine 2-3 times per week will improve posture and
help you develop strength in your other exercises. A strong core and a better
mind-body connection may help you take your workouts to a level you didn’t even
think possible.
Watch
this video - Gentle
Pilates - 15 Minute Pilates for Beginners Workout!
Written by Deanna
Dorman
Author Bio:
Deanna is an ACE®
certified personal trainer, Balanced Body® Pilates instructor, and NASM®
Fitness Nutrition Specialist. She is passionate about inspiring others to lead
a healthier lifestyle through fun workouts and healthy food. When she’s not
creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling.
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