subject: Learning Pilates Mat Exercises [print this page] The first motion is called the HundredThe first motion is called the Hundred. The Hundred builds core strength, stamina and coordination.
To do this movement, you must fully engage the abdominal muscles as you practice a dynamic breathing pattern. There are also several modifications for the Hundred, which include working with the legs higher, table-top legs, or leaving the head down.
The next motion is called the Roll Up. The Roll Up is a great challenge for the abdominal muscles, and supports articulation for the spine.
A well executed Roll Up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach. Supported roll back and chest lift are good training exercises for the Roll Up.
Another motion similar but opposite to the Roll Up is called the Roll Over. The Roll Over is an exercise that is meant to stimulate the spine.
It does involve a lot of spinal articulation, and the only way to control that is to use your abdominal muscles. Remember, the Roll Over goes only as far as the shoulders.
Do not try to roll up on to the neck, this will put too much pressure at the top of the spine and could result in injury. Only roll over to your shoulder, no farther.
Another rolling exercise is Rolling Like a ball. This motion of rolling like a ball stimulates the spine, deeply works the abdominal, and tunes us into the inner flow of movement and breath in the body.
Modifications for rolling like a ball include holding the thighs behind the knees and opening the legs further out from the body. Do not do rolling exercises if you have back or neck problems, as it may cause more problems or bodily injury.
The next task is the One Leg Circle. The One Leg Circle challenges core stability, since the individual must keep their entire trunk still as one leg circles independently.
You can modify the One Leg Circle by having the non-working leg bent with the foot flat on the floor. The knee of the working leg can also be slightly bent to support balance and stability.
Another single leg task is the Single Leg Stretch. This is often cited as an exercise that helps target the lower abs.
It actually works the entire core, requiring strength and stamina as one maintains an upper body curve and keeps the torso stable while switching the leg and arm positions. You may modify the Single Leg Stretch by leaving your head down or working with your legs higher.
The Double Leg Stretch goes for even more abdominal strength and endurance. This exercise is usually immediately following the Single Leg.
The Double Leg is a graphic way to experience working from the center of the body as the arms and legs reach away and return together. You should develop this exercise by working the arms and legs with the head down at first.
This is a deep abdominal control exercise. The rolling has to come from deep within the core, not from momentum. Throwing your head back to get going, or jerking yourself up by pulling on the legs are not part of it.
For some, rolling exercises are very hard and for some, they are not healthy for the back. If this is the case for you, the Open Leg Balance is an alternative to Open Leg Rocker.
Another core exercise is the Spine Stretch. This is a Pilates mat motion that make you back and spine feel really good.
Though it is still a flexion exercise done with the abs lifted, the emphasis has changed to stretching the spine. Spine stretch can also be a stretch for the hamstrings as well as a moment to center oneself before moving on to more challenging exercises.
Spine stretch rarely needs much modification, but those with tight hamstrings may want to sit on a small lift or have the knees slightly bent. Spine stretch can also be done with the arms lower, finger tips along the floor.
