Novice Pilates Exercises
December 3, 2009 by Desiree Richardson
Filed under Pilates
Practiced faithfully, Pilates yields numerous benefits. Increased lung capacity and circulation through deep, healthy breathing is a primary focus. Strength and flexibility, particularly of the abdomen and back muscles, coordination-both muscular and mental, are key components in an effective Pilates program. Posture, balance, and core strength are all heartily increased. Bone density and joint health improve, and many experience positive body awareness for the first time. Pilates teaches balance and control of the body, and that capacity spills over into other areas of one’s life.
Novice Pilates Exercises
Ball Roll
1 While balancing your body on the buttocks, pull in your feet as close as you can and cluth each ankle using your hands. Place your head between your knees as shown.
2 Inhale and then roll backward while keeping your body shape the same. Roll until you are essentially on the back of your shoulderblades.
3 Exhale and roll back to the starting position.
Double Leg Stretch
1 Lay on your back, and bring both knees toward your chest. Slowly lift your head and shoulders, inhale, and extend your arms and legs in opposite directions but keep them parrallel to the floor.
2 Stretch your arms and legs by extending them upward so that they are 45 degrees to the floor.
3 Exhale while sweeping your arms around. Brings your knees toward your chest once more, and repeat 10-15 times.
Roll Up
1 Laying flat on the mat, extend your arms upward above your ears. Press your legs tightly together and bring your chin toward your chest.
2 Inhale, as your peel your back gradually off of the mat while aiming your arms toward your feet.
3 Exhale, and slowly do the reverse motion as you return your back flat onto the mat. Repeat for another 5-10 times.
General Stretch
1 Laying on your back, bend your knees slightly, and extend your arms along the mat as shown.
2 Inhale twice deeply, and lift your head and shoulders up, while reaching your arms as far as possible.
3 While slowly exhaling, gradually peel your back off the mat segment by segment as you raise yourself. Keep your feet plat on the floor, knees at the same right angle, and arms extended as before. Finish by sitting upwards with arms still extended.
The Hundred
1 While lying flat on your back, slide your shoulders down and backward, essentially lengthening the back fo the neck. Use your abdominal force to raise your head and shoulders slightly, as illustrated.
2 Extend your arms as far as they go, past your hips at least, while straighting both legs vertically as shown.
3 Lower the legs to a 45 degree angle, and tighten the muscles of the buttocks. Bring your extending arms up and down; essentially pumping them while they remain fully extended. Pump your arms roughly a 100 times, hence the name, while keeping your legs in that postion.
4 Finish by lowering your head and drawing your knees toward your chest.
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this post is very usefull thx!
You’re welcome.
Desiree