Pilates Workout

Pilates is a comprehensive system of core based exercises designed by Joseph Pilates in 1912. Not only will Pilates help you develop a strong core, it will also dynamically stretch and balance the muscles of your legs and upper body.

Workout instructions:

• Warm up the muscles around your spine with a simple Cat and Cow stretch. Begin on all forth with your shoulders over your hands and your hips over your knees. Inhale and arch your back, tilting your head and tailbone up to the ceiling. Exhale and round your back. Repeat for about 30 seconds.
• Don’t hold your breath throughout the exercises!
• Focus on correct alignment and form rather than repetitions.
• Perform the recommended repetitions for one set of each exercise for one full circuit of five exercises. As you get stronger, build up to three circuits.

1. Single leg stretch.

 

 

 

 

 

Lie on your back. Bend your knees and lift your legs and feet, so your shins are parallel to the floor. Slowly curl your torso to lift your head and shoulders off the floor, keeping your spine flexed and placing your hands on your shins. Extend your left leg to the point of control while placing your hands on your right sheen. Hold for 2 seconds, then maintaining a stable pelvis, switch legs and hands and hold again. That is 1 repetition. Do 8 to 10 repetitions.

Tips:
• Drop your shoulders down and back
• Avoid any rocking or movement of your hips and torso.
Intermediate level: Lower your leg closer to the floor.

 

 

 

 

 

Advanced level: Place your hands behind your head.

 

 

 

 

 

2. Crisscross

Lie on your back. Bend your knees and lift your legs and feet, so your shins are parallel to the floor. Slowly curl your torso to lift your head and shoulders off the floor, keeping your spine flexed and placing your hands behind your head. Hold for 2 seconds, then switch legs and shoulders and hold again. That is 1 repetition. Do 8 to 10 repetitions.

 

 

 

 

 

Tips:
• Drop your shoulders down and back
• Avoid any rocking or movement of your hips and torso.
• Keep your chest open and draw the bottom of your rib cage to the opposite hip.
Intermediate level: Lower your leg closer to the floor.

 

 

 

 

 

Advanced level: Straighten both legs.

 

 

 

 

 

 

3. Swimming

Lie on your belly with your arms and legs extended. Begin a swimming flutter motion by lifting your right leg and left arm higher, then lowering them as you lift opposite arm and leg. Repeat for about 30 seconds.

 

 

 

 

Tips:
• Drop your shoulders down and back and keep your head in line with your spine.
• Avoid any rocking or movement of your hips and torso.
• Draw your abs in.
Intermediate level: Make the movements larger.

 

 

 

 

 

Advanced level: Alternate externally and internally rotating at the shoulders (moving thumbs up or down)

 

 

 

 

 

4. Front and back kick

Lie on your left side and extend your legs slightly forward. Rest your head on your left arm and place your right hand on the floor for support. Flex your foot and hip to bring your right leg forward. Pulse the leg upward twice. Then point your foot and extend it back behind you. Do 6 to 8 reps, then roll over and perform the exercise on the other side.

 

 

 

 

 

 

 

 

Tips:

• Reach out through your heel when your leg is forward and reach through your toes when your leg is back.
• Avoid any rocking or tilting your pelvis, keep your hips stacked.
• Don’t allow your back to round or arch.
Intermediate level: Lift up on the elbow of the arm that that is on the floor.

 

 

 

 

 

Advanced level: Place your hands behind your head.

 

 

 

 

 

5. Leg pull up

Begin in a reverse plank position: facing the ceiling, support your weight on your hands and feet only, with your hips lifted, your hands under your shoulders, and your feet pointed. Tuck your chin, engage your core and lift your right leg up toward the ceiling, keep your hips lifted and shoulders pulled down and away from your ears. Hold for 2 seconds, then lower your leg. Repeat with your left leg. Continue alternating for 6 to 8 reps with each leg.

 

 

 

 

 

 

Tips:
• As you lift your leg, avoid arching or rounding your back, keep your hips level
• Your fingers should be pointing toward your hips.
• To make the move a little easier, lift your leg only a few inches off the floor.
Intermediate level: Look up at the ceiling and keep your head in line with your spine.

 

 

 

 

 

 

Advanced level: Increase the range of motion and/or open your leg out to the side.

 

 

 

 

 

Now you try it and let me know in the comments what you think! Was it easy or challenging for you to keep your core engaged during these exercises?