subject: Basic Pilates sample exercises are important for your general wellness [print this page] Basic Pilates sample exercises are important for your general wellness
Before you start a Pilates workout take a look at basic Pilates sample exercises and practice them so that you can workout with ease.
All movements start at the core, with the powerhouse engaged. Here is a guide on how to engage your powerhouse and core.
To Engage Core and PowerHouse:
Gently roll down flat on your back, bend your knees with feet aligned to hips width on the floor/mat. Let your spine take its neutral state and gravity take its place. Take a deep breath in and out.
Notice a space at the base of the spine between you and the floor, that's ok, that is your natural curve. Your shoulders will settle into the floor. Now take your belly button and draw it toward your spine (In the Pilates world this is referred to as "scoop your belly"). This tightens your abdominal muscles engaging your core.
Curl up with your head, neck and upper chest, your chin rolled downward toward your chest and hold at this position and tighten your gluteal muscles. Great, you have now engaged your powerhouse.
Keep in mind, when your core is strong and stable, your legs and hands are free to move with much more ease. Think of a tree, it is only as strong as its trunk and roots. Without a strong trunk, the tree would topple over.
Engaging your core and powerhouse is the basis for all the moves invented for the method including the Pilates sample exercises described below, remember to engage at all times!
Basic Pilates Sample Exercises
Now that you know how to engage your core and powerhouse, lets get you started on some Pilates sample exercises and a beginning mat workout.
Hundred: Lie on the floor with your back. Bring your legs to a bent 45 position, feet flat on the floor, hips width apart. Engage your powerhouse. Lengthen your arms to your sides, six to eight inches above the floor, and start a splashing motion. Inhale for five counts and exhale for five counts. Repeat this motion for 10 breathing cycles.
This move will strengthen your deep abdominal muscles, and help you build a strong core.
Helpful hint: Always listen to your body, never force or strain. It is not about the quantity but quality of the moves made that's why Pilates is so great. If your body feels strained take a short break and then proceed. Only you will know when that time is. As you repeat these Pilates sample exercises you will be able to endure more and elevate your fitness aptitude all in due time with commitment.
Roll up: Lie on the floor with your back, extend your legs straight onto the floor, flex your feet such that your toes point upward. Raise your arms straight up in the air, shoulder blades firmly on the floor, scoop your belly. You will roll yourself up to sitting position. Start by curling your chin downward toward your chest, then gracefully bring the rest of your body up one vertebrae at a time. Once at sitting position extend your arms forward to reach beyond your toes and stretch as far as you can. Gradually roll back down to starting position one vertebrae at a time.
The roll up is great for stretching your hamstrings and lower back.
Helpful hint: Tighten your abdominal muscles and gluteal muscles to help you gracefully roll up and down. Remember to breathe.
Leg Circles: Lie on the floor with your back. Bend your legs with your feet flat on the ground. Anchor your hips onto the floor, engage your core. Raise one leg straight in the air then draw a circle in the air with your toes. Start by going clockwise making 10 small circles. Repeat the motion in the counter clockwise direction. Bring back your leg to starting position and smoothly switch to the other leg and redo the process. At this stage you can increase resistance by gradually making larger circles.
Helpful hint: Tighten your gluteal and core muscles to keep your hips and upper body firm on the ground. Only your legs should make the movements. Remember to breathe.
Single leg stretch: Start with your back on the floor, knees bent, feet flat on the floor hips width apart. Engage your powerhouse. Take your right leg in (wrap your hands around your right leg, such that your right knee is almost touching your chest) and extend the other leg long. Pull your right leg in toward your core, hold for two counts, then switch with the other leg such that your left leg is now pulled in toward your chest and the right is extended forward. Your toes should be curled forward. Repeat 10 times. Remember to breathe as you switch legs.
Double leg stretch: Start with your back on the floor, knees bent, feet flat on the floor. Engage your powerhouse. Take both feet off the floor and bend them toward your chest. Wrap your arms around your bent legs (starting position). Open up your arms wide and extend your legs up and outward to a 90 angle. Then bring back your legs and arms back to the starting position. Repeat five times.
Scissors: Start with your back on the floor, knees bent, feet flat on the floor. Engage your powerhouse. Extend both legs up toward the ceiling with your feet pointed upward. Use both hands to keep one leg two feet or more apart. Hold for two counts and switch legs. Repeat ten times.
Helpful hint: Thinks of your legs as scissors and move as if you are cutting sheets of paper with your legs. Remember to breathe.
The Pilates sample exercises described above will help you stretch and condition your trunk area, legs and spine. If you are new to Pilates I recommend starting under the watchful eye of an instructor. This will help you realize proper form for engaging your core and performing the exercises.
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