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These core exercises
are described briefly to assist your workout at home between classes and
not designed for the beginner with no classroom experience. Techniques
include brief descriptions and do not represent a full detailed explanation
of execution.
Purpose of Pilates
To develop mind and body
uniformity; provide balance flexibility and strength; to improve posture and
to focus on the powerhouse (core muscles); finally, to develop a body that
will have increased resistance to injuries and move with ease.
Terms & Guidelines
Pilates:
The Pilates Method was developed to help strengthen and condition muscles.
It works from the inside out. That is, the focus is on working on the
'core' and smaller muscle groups unlike weight training. The exercises
combine elements of yoga, ballet, martial arts, and bodywork. They are
based upon strengthening the 'core' muscles of the abdomen and lower back,
while increasing flexibility in the legs, arms and smaller supporting muscle
groups. Rather than build bulk, the techniques lengthen, define and sculpt
muscles.
Powerhouse:
The band of muscles that circle the body just below the navel. This area is
located between the ribcage and the line across the hips. The muscles
include the rectus abdominis, internal obliques, tranverse abdominis, lower
back and the gluteus maximus.
Breathing:
Inhale through the nose out exhale out through the mouth. As a general rule,
inhale to prepare for the move and exhale to execute the move.
Anchoring/grounding:
Instead of focusing on the body part in motion, focus on the body part NOT
in motion.
Scooping out the Abs:
Exhaling all the air from the abdominals causing them to be engaged as if
pressing the navel into the spine.
Articulation:
The act of moving a joint. In Pilates, it is placing a space between each
vertebra of the spine one at a time as one performs the Roll Up.
Pre-
Exercises for the mat
STANDING SPINAL ARTICULATION
Standing tall, feet parallel, hip widths
apart, inhale, and as you exhale, drop the chin toward the chest and let
gravity take over. Roll down sequentially through your spine making sure
that your head and arms are dead weights and that you are not creating any
tension in your neck and shoulders. As you continue to roll down through
your spine, breathe naturally and soften your knees slightly to ease tension
in the lower back. When you cannot roll down any farther, cross your arms
at the elbows, bend your knees even deeper, and allow your chest and torso
to fall onto your thighs. Breathe fully into your back and the backs of
your legs. Uncross your arms, allowing them to drop toward the floor.
Inhale, and as you exhale, start to uncurl through the spine with soft knees
and relaxed head and arms. Head will be last to come up. Stand tall.
CAMPFIRE BREATHING
Sitting upright on the
mat, with knees bent, and arms encircling your knees. Lift from the spine.
Inhale, and as you exhale, pull the navel to the spine. Inhale short, quick
breaths 5 times, and without pausing, exhale 5 times in the same style while
maintaining a flat abdominal wall. Repeat 10 times for 100 breaths.
DIPPING YOUR FOOT IN THE POOL
Lying down on your back
with knees bent and feet flat on the floor aligned with your knees, extend
your hands by your hips and press them against the floor. Feel your body
sinking into the mat. Inhale, and at the bottom of the exhalation; lift the
right knee toward your chest without shifting the hips or moving the
pelvis. Inhale, and as you exhale, lower the right foot back down to the
floor. Switch to the left side. Inhale and at the bottom of the exhalation
without changing the neutral spine position and without tucking the pelvis
excessively, draw both knees in toward the chest, pressing the backs of the
arms into the mat. Inhale, and at the bottom of the exhalation; lower the
knees back toward the floor all the while maintaining the navel-to-spine
connection.
POINT, FLEX & LENGTHEN
Lying down on your back
with knees bent and feet flat on the floor aligned with your knees, extend
your hands by your hips and press them against the floor. Extend the right
foot about 45 degrees toward the ceiling and stretch the big toe away from
the body. Now flex the foot by bringing your toes back toward your chest
while pressing the heel away. Repeat the exercise then switch legs.
POINT OF CONTROL
Lying on
your back and knees drawn to chest, place yours hands by your hips. Extend
your legs to the ceiling, making the legs as straight as possible. Note if
you feel tightness in the back of the legs, bend the knees. Inhale and as
you exhale, scoop out the abs and lengthen and lower the legs down straight
down until you reach that ‘certain angle’ to the floor, your point of
control, the position you can hold while your back remains flat and your abs
are contracted and working hard.
HEAD LIFT
Lying down on your back
with knees bent and feet flat on the floor aligned with your knees, extend
your hands by your hips and press them against the floor, the weight of your
body anchored to the floor. Inhale, and as you exhale, lift the head so
your chin is about 2 inches above your chest and your eyes are focused on
your belly button. Inhale, remembering to keep the navel to the spine. As
you begin to exhale again, lower your head back down to the floor, and then
repeat. On the second lift, make sure that your shoulders feel broad and as
relaxed and uninvolved as possible keeping the bottoms of the shoulder
blades in contact with the floor and you are not experiencing excessive
tightness or fatigue in the shoulder region. Perform several more times.
After each time try to hold the position at least one breath more.
Pilates
Fundamentals
Note: body
set up for the following you will be lying on your back, knees bent, feet
flat on mat, arms at sides.
BREATHING
Place
your hands on your ribcage. As you inhale expand the lungs as you separate
the ribcage and lift the chest. Exhale release the air from the lungs,
bring the ribcage together and lower the chest. Repeat 5 times.
KNEE SWAY
Inhale,
and as you exhale let both knees drop to the right side, feet and shoulders
staying on the mat. Inhale bring the knees back to center. Exhale as knees
drop to the left side.
KNEE STIRS
Inhale;
exhale engaging abs for support of lower back. Place right hand on right
knee. Shake tension loose from the knee. Slowly move the thighbone in a
small circle towards the left knee in a small circle for several circles
then reverse the direction. Repeat with the left knee.
LEG SLIDES
Inhale;
exhale engaging abdominals and slide right heel out to fully extend the leg.
Inhale; exhale slide heel back toward right hip. Keep pelvis stable
throughout the movement. Repeat 2 more times. Switch legs.
ANGEL ARMS
Palms
face up and by hips. Inhale; glide arms along floor to overhead. Exhale,
return to sides. Repeat 2 more times.
MOVING SPINAL BRIDGE
Inhale;
exhale tuck tailbone up and start peeling one vertebra at a time off mat
until weight is supported on feet and shoulder girdle. Inhale raise arms
overhead. Exhale bring arms down by sides, soften upper chest and roll down
one vertebra at a time. Repeat 2 more times.
CERVICAL NOD
Gently roll head
side to side. Nod head using small range of motion bringing chin slightly
toward the chest.
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