Top 10 Pilates Exercises
Pilates are now an answer to a number of health-related issues such as reduced core support, imbalance of muscles, pelvic instability, and back pain. Named after its founder – Joseph H Pilates, Pilates is simply a series of exercise program that is focused to build a stable core, which in turn helps not only to strengthen your back but also to provide a healthy base to your overall movement. These exercises are based on six key principles, and the combination of these principles is regarded as the foundation of Pilates exercise programs.
Included in the principles are centering, which advises to concentrate on the body’s center, where core muscles reside; concentration, which gives emphasis to the connection between mind and body; control, i.e. complete control over muscle movement in order to ensure that your body do not perform without your awareness and concentration; breathing, which elucidates to breath in such a way that it should co-ordinate with a particular movement; precision, indicating the neutral alignment of the spine and neck; and flow,
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which encourages to perform exercise programs in a flowing movement.
In short, Pilates exercises are more or less a lively form of meditation, which are designed in such a way to support spine and maintain the healthy body balance. Enhanced muscle tone, stress relieving, improved flexibility, minimized risk of osteopathic disorders, energizing, positive attitude, improved posture and balance, and better sleep, are the benefits of Pilates work-outs, among many others. Above all, these programs help you to achieve an ideal weight.
No matter you are a beginner, intermediate, or advanced, Pilates programs are suitable for people of all levels and age. Pilates exercise programs fall under two broad categories: Pilates mat exercises, which are regarded as the base for all Pilates exercises and are performed in such a way that it utilizes your body’s resistance and gravity in order to provide your body with decompression as well as overall strength, and Pilates reformed exercises that include the use of some special equipments such as spring tension, Cadillac, and straps. Listed below are among the top 10 Pilates exercises.
1. The Hundred
A classic, warm-up Pilates Mat Exercise – The Hundred is devised to flatten your abs and strengthen your core postural muscles. It should be done by lying on your back with head resting on the mat. Then, gradually raise your knees in such a way that your feet’s bottoms are still resting on the floor. The next step is to bring your arms out to the side. Gradually, lift your body in order to bring your arms out by your leg’s side. By maintaining this position, slowly move your arms up and down but at the same time breathing in and out for 100 times. It is important to note that if you lift your body much higher, it may become more challenging for you to try this work-out. Hence, it is recommended to begin from a lower position, especially if you are a beginner.
2. The Roll Over
Designed to stretch the back and abdominal muscles and enhance the spine flexibility, the Roll Over is performed by lying on your back with legs kept together, arms by the side of the body, and hands’ palms facing the floor. Then slowly bring both the legs together upwards over your head. If done in a proper way, it is highly beneficial to your abdominal, back, and waist. However, this Pilates exercise demands a great deal of strength, endurance, and coordination.
3. The Roll Up
This exercise is highly effective to aid for spinal mobility, apart from strengthening the abdominal and back muscles. First of all, lie on your back with legs straight and shoulders relaxed. Tuck your head towards the chin. The next step is to slowly bring your arms towards up over your head and then slowly bring your arms down in order to touch your toes. However, this exercise is not recommended for people diagnosed with disc problems and osteoporosis.
4. Pilates Double Leg Stretch
Pilates Double Leg Stretch is especially designed to tone your abdominal muscles via stretching the body as much as possible. A series of steps are included in this Pilates work-out program such as lying on the floor on your back with both knees bent and feet slightly off the floor and stretching out the arms above the head while stretching the legs in opposite direction.
5. Pilates Saw Exercise
A number of rhythmic steps form part of this Pilates work-out, all of which are focused to stretch your hamstrings as well as lower back muscles, thereby allowing you to enjoy a continuum of benefits such as reduced waistline, healthy abdominal obliques, and enhanced spinal flexibility.
6. Pilates
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Leg Circles Exercise
This Pilates exercise program is to support your abdominals as well as to tone and shed your thighs and hips. First of all, lie on your back on the floor. Then extend your legs and bring your arms by your side. The next step is to bring your right leg up to a 90-degree angle. When doing this, your toes must be placed in such a position that it should not be pointed or bend. Continue it for five times while moving another leg in counter-clock-wise direction. It would be better if you inhale when you swing the leg clockwise during the first half of the circle, and exhale when you finish a leg circle. Further, it must be ensured that you do not roll your hips when performing this exercise.
7. Pilates Side Kick Front Exercise
Pilates Side Kick Front Exercise is considered an effective work-out to tone and trim your buttocks, thigh, and hips, in addition to stretching your hamstrings. Start this exercise by laying on the left portion of the body, with legs a little out to the front. Then, straighten your left arm in order to place your head on it. The next step is to move the right hand’s palm on the mat while raising your right leg to the hip level. Then inhale when you move the right leg forward and exhale when you move the right leg backward. Continue it for five times.
8. Open Leg Balance
If done properly, this Pilates exercise program can provide you with a number of health benefits, from stretching the legs as well as back extensors to improving the performance of lower abdominal muscles in order to balance the overall bodily functions. You can begin this exercise by sitting tall on a mat with feet together and knees open. As the next step, bring your arms between legs and firmly clasp your ankles. Then gradually extend one leg and then another. When doing this, it is important to inhale and exhale, as it enables to make this work-out program more effective. Repeat it for five to six times.
9. Spine Stretch
Spine stretch is one of the effective alternatives to alleviate back pain, stretch hamstrings, strengthen abdomen, and improve flexibility and posture.
10. Pilates Seal Exercise
The Pilates Seal Exercise is a fun exercise that helps to enhance core control by easing spinal tension and improving your co-ordination as well as balance.
By: John P Sullivan
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John P Sullivan writing for Myfit.ca, one of the leading sites on the web with complete information on topics such as fitness, exercise, workout plans and nutrition. Let us help you in knowing about Pilates Exercises. Instructions and training for beginners!
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