The building blocks of Pilates that focus on the abdominals and back muscles



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The Basic Ten

The building blocks of Pilates that focus on the abdominals and back muscles.



A Fitness Pilates sequence for beginners/intermediate exercisers. Repeat each exercise 4-10 times.





Exercise name

Exercise execution

Notes

1

Pelvic Curl to low bridge







Lying supine in a neutral spine position, legs parallel, knees bent, feet relaxed, arms by side.
Inhale: No movement

Exhale: draw abdominals in and curl pelvis and spine off the mat.

Inhale: No movement

Exhale: roll the spine down to starting position.



2

Supine Spine Twist





Lying supine, arms in T position palms facing up, legs in tabletop.
Inhale: Lower legs to one side

Exhale: Draw abdominals in and return to starting position



3

Chest Lift





Lying supine in a neutral spine position, knees bent, feet relaxed, fingers interlaced behind head.
Inhale: No movement

Exhale: Lift head and chest

Inhale: Pause

Exhale: Lower head and chest to starting position


Progression: Hundreds

4

Roll down and up





Starting sitting, knees bent or straight.
Inhale: No movement

Exhale: Draw abdominals in and start to roll back to the floor.

Inhale: Pause

Exhale: Draw abdominals in and roll up to sitting position.



5

Spine stretch





Sitting straight, legs straight, legs shoulder width apart.
Inhale: No movement

Exhale: roll down taking head towards knees.

Inhale: Extend arms forward, palms facing each other. Extend forwards.

Exhale: Return to rolled down position and release arms.



Inhale: Restack the spine as roll up to starting position.

6

Side lifts





Lying on side, bottom arm straight or bent with head resting on it. Hips stacked. Top arm in front for support or placed on side of body.
Inhale: No movement

Exhale: Lift both legs with knees hip width apart. Abdominals drawn in.



Inhale: Lower legs and start again

7

Back extension





Lying prone, forehead on the mat, arms beside head or beside body.
Exhale: Lift head and chest slightly off the mat.

Inhale: Lower body to starting position.


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