There are many right and wrong ways to do your basic Pilates moves. You may hear about the Hundreds, the Teaser, Side Kicks, the Seal etc.
These are all classical Pilates positions, but they are not so easy to do correctly.
That's why I developed the new Pilates ebook available here to help you get in the correct Pilates position with very detailed descriptions and pictures available to assist you.
This is one of the classic basic Pilates moves used to warm you up. It begins by lying on your back with your arms long at your sides.
The best way to get in this Pilates position is to bring your feet off the mat and knees up and into a tabletop position or at a 90-degree angle.
Float your head and shoulders up off the mat using your abdominal muscles to support the head lifted.
Reach your fingertips to the end of the mat and pulse your arms up and down at the shoulder breathing in and out for 5 counts each.
Do this for 10 sets. The legs can stay bent or you can extend them to make the exercise more difficult.
This Pilates pose technique begins by lying on your back with one knee pulled into your chest and the other leg extended at a 45-degree angle.
Your head and shoulders can be lifted off the mat using the abdominal muscles. If this is too difficult or you feel strain in your neck leave your head and shoulders supported on the floor.
Pilates Pose Technique:
Switch legs as you inhale and exhale pulling one knee to your chest and extending the other long.
Repeat this for 10-12 repetitions making sure to pull the navel down into the mat and flattening your abdominal muscles each time you extend the leg away.
Sitting up in a Pilates position with your legs extended in front of you and feet flexed.
The knees can be bent slightly as it is more important that your spine is straight not your legs.
Inhale to prepare and as you exhale round your spine forward as you reach toward your feet, or shown here out over the exercise ball.
Make sure to keep your bottom anchored to the mat and feel the stretch in the spine not just the hamstrings.
Roll your spine back up to starting position and repeat 4-6 times.
ROLLING LIKE A BALL
Sitting up and balanced just back on your tailbone with your feet lifted off the mat and toes pointed. Wrap your arms either under your knees or across your shins.
Pilates Pose Technique:
Inhale as you roll back just to your shoulder blades and then exhale as you roll back up to a balanced position with your feet off.
Make sure not to throw your head or roll onto your neck. It should feel like a nice spinal massage. Repeat for 6 repetitions.
These basic Pilates moves require you to lie on your side with your hips and shoulders stacked on top of each other. You can rest your head on the bottom hand.
Make sure your lengthen at the waist so there is a small space between your waist and the mat and your feet are aligned.
Keeping this same lengthened body position you can begin the side kick sequence. The front and back kicks, up and down kicks shown to the left, small circles, bicycle, clam, inner thigh lift, and many others.
Repeat on the other side for up to 8 repetitions each leg.
The Seal is one of the basic Pilates moves that starts out like the rolling exercise balanced toward the tailbone with your feet off the mat.
Unlike rolling though, you will cup your heels in your hands.
Click your heels 3 times sitting up balanced and then roll back lift the pelvis and click your heels together 3 times. Bark like a seal while clicking for fun!
Repeat this for 6 repetitions finding your balance at the top and bottom of the roll.
Aug 11, 17 12:29 AM
Dear Jennifer, I just wanted to reach out and thank you for dramatically improving and changing my life. About a year ago, I woke up in debilitating
Jul 12, 17 06:44 PM
Hi, I had a total right hip replacement 8 months ago; I rehabbed really quickly, although I was also (and still am) dealing with L4 spondylolisthesis.
Jul 01, 17 08:28 PM
The best exercise for people with scoliosis will depend on what type of curvature you have. With an "S" stabilize the spine, with a "C" stretch one side and strengthen the other.