Pilates Moves

Pilates moves combine the stretching aspects of yoga with the strengthening power of resistance training. The following Pilates moves are easy for both beginners and experienced Pilates exercisers to perform and they benefit the core, the legs and the back. It’s important to breathe when performing these moves, inhaling during active phases and exhaling when returning to a rest position.

The first set of Pilates moves actually involves standing still. Before you start working with Pilates you need to hold your body in proper posture. This is the key to making sure the exercises have the most impact and you are at the lowest risk for injury.

• Stand tall with your feet facing forward and your back straight. Do not lock your knees or tense your neck. Your body should be completely in alignment with your weight on the balls of your feet. Think of a continuous line from the center of your neck down.
• Pull in your [abdominals. Do this the same way you would if you were trying to fit into that dress that was a half size too small. This will engage the core muscles in the Pilates moves.
• Do the same for your tailbone. Drop it slightly and pull it in towards the body. You will feel this in your core as well. If you have trouble getting this move right, stick your bum out exaggeratedly and then pull it in. A larger move can be easier to master at first.
• Relax your chest and drop your shoulders. Let your tension fall away.
• Move your toes apart until your feet form a 45 degree angle. Keep your heels together. Breathe while keeping your body in alignment. Remember this posture as you begin more advanced Pilates moves.

For these exercises, you will need an exercise mat. If you don’t have one, a yoga sticky mat will work too. A towel may not provide enough padding for you to feel comfortable.

Roll-ups are a good substitute for abdominal crunches. To do them, follow these steps:

1. Lie down on the mat in the Pilates posture, except put your feet together and point your toes.
2. Keeping your arms straight, move them back until your hands are above your head. Stretch out your fingers like you’re trying to touch the wall behind you.
3. Put your chin into your chest and begin to roll up, letting your arms naturally reach forward. Do not untuck your abdominals. Your spine will begin to curve when you get to the point where your fingers point to the wall in front of you.
4. To roll back down, simply reverse the motion. Let your back reconnect with the mat one vertebrae at a time. When your shoulders hit the mat, raise your arms back to your starting position. Untuck your chin last.
5. Repeat the exercise six times. Don’t use momentum to roll yourself up. Use your abs.

Criss crosses work the obliques, the muscles on the sides of the abs to help improve that hourglass shape. They are similar to a movement called “the bicycle” that you may remember from elementary school.

1. Lie down on your mat as in the first step of the roll-up.
2. Bend your hips and knees so that they both form right angles and put your hands behind your head with your elbows out to the sides.
3. Lift up your chin and shoulders as you lift your head off the mat until your neck is at the same level as your shoulder blades.
4. Extend one leg so that it makes a 45 degree angle to your core. At the same time, pull the opposite leg in toward your chest. Tilt your upper body towards the bent without dropping your head.
5. Return your body to center and then repeat the movement on the other side.

Standing exercises can be done anywhere that you have a good sturdy wall. You don’t need any equipment.

This exercise works the calves and it is super easy to do.

1. First, go back to that basic Pilates stance again and then put your feet together at both heels and toes.
2. Lift up your toes, putting your weight on the balls of your feet entirely.
3. Hold the lift for five seconds and repeat it 15 times. Lift the toes of both feet at once.

Like roll-ups, standing rolls target your core muscles giving you a stronger body overall.

1. Face away from the wall at about a one inch distance from it. Lean until your back and shoulders are on the wall with your feet still away from it.
2. Lift your arms straight above your head with your fingers meeting at the center line of your body.
3. Roll down as far as possible without losing your connection with the wall at your hips and buttocks.
4. Roll up one vertebrae at a time. Then repeat the exercise seven more times.

It’s normal to tire when performing these exercises but you should not experience pain. If you do, consult a doctor. You may need to make modifications.

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