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Pilates

Power from the inside out

March 8, 2008
By Lynne Brick, RN, BSN
Photography by Bryan Burris

 
 

Pilates (pih-LAH-teez) is a fitness system and philosophy developed nearly 100 years ago by the German trainer Joseph Pilates. Today his exercise method is more popular than ever, a mind-body program that helps practitioners move with economy, grace and balance.

The more than 500 Pilates exercises strengthen and lengthen the body’s central core or “powerhouse”: abdominals, back, glutes, hips and thighs. Pilates exercises are performed either on specially designed, spring-resistant exercise apparatus or on the floor (mat work). Sessions are supervised by specially trained instructors.

The hundred

The Hundred is the first exercise of Joseph Pilate’s original regime and it takes time to perform correctly. The exercise seriously tests the core muscles and their ability to support the upper body and legs while keeping the spine straight.

The Hundred warms up the body in preparation for other Pilates exercises, stimulates the heart and lungs, increases circulation and strengthens the abdominal muscles.

  • Lie flat on your back with your arms by your sides, palms down. Inhale slowly.
  • Exhale as you pull one knee toward your chest, then the other. Create a 90-degree angle in your knees, keeping your shins parallel to the floor and your legs close together.
  • Exhale as you pull your abdominal muscles up and in toward your spine. At the same time, lift your chin to your chest, curling your neck and upper body off the floor.
  • Use your abdominal muscles to stabilize your back and control your movement.
  • Hover your hands a few inches off the mat, keeping them close to your body.
  • Inhale for a count of five, then exhale for a count of five while holding this position. Return to lying flat on your back by slowly rolling the spine to the floor, one vertebrae at a time.
  • Repeat 5 to 10 times (50 to 100 reps).

Tips:

  1. Breathe into your back and ribs as you inhale.
  2. If this exercise is difficult, place a pillow under your shoulders and another small pillow on top of that to support your head.
  3. To increase the challenge, pump your arms up and down (only 2 to 5 inches from the floor) with precision and control. Inhale for five counts; exhale for five counts.
  4. To further increase the challenge, straighten your legs into a Pilates “V.” Keep your legs together as you extend them at a 45- degree angle.

Double-leg stretch

This exercise strengthens and stretches legs, strengthens abdominal muscles, stretches arms, increases coordination and mobilizes shoulder joints.

  • Lie on your back with your arms at your sides, palms down and legs together. Before moving, inhale slowly.
  • Exhale as you pull your abs up and in toward your spine.
  • Raise your upper body off the floor as you roll your head forward, chin toward your chest. At the same time, pull your knees into your chest, then place your hands on your legs, just below your knees.
  • As you inhale slowly, extend your legs to a 45- to 60-degree angle and raise your arms up in the air and reach behind your head until your arms line up with your ears.
  • Keep your abs pulled to your spine as you visualize energy moving out of your fingertips and toes as you extend your arms and legs. Also visualize your abdominal muscles lengthening.
  • As you exhale slowly, sweep your arms from their extended position away from the body until they form a straight line perpendicular to the body. Continue sweeping your arms forward as you pull your knees back into your chest and place your hands on your legs, just below the knees.

Tips:

  1. Keep your back on the mat throughout the movement. Keep your upper body still, chest open and relaxed.
  2. As you extend your legs, engage your inner thighs and buttocks to keep your legs together.
  3. Maintain the position of your head and neck when you reach your arms overhead. Don’t let your head drop back. If you need extra support, place a cushion or pillow under your shoulders and head.
  4. Remember to keep reaching through your fingertips and toes.
  5. Pilates moves have unlimited potential to unleash your core power from the inside out. Enjoy!

Brick Bodies offers Pure Pilates classes.
Visit www.BrickBodies.com for more information.

Resources

www.lynnebricks.com

www.medicinenet.com/pilates

The Little Pilates Book by Erika Dillman

My First Book of Pilates by Miranda Morgan

Powerhouse Pilates Certification Manual by Christine Romani-Ruby, MPT, ATC, and Marci Clark

LYNNE BRICK is the owner of Brick Bodies® and Lynne Brick’s Women’s Health & Fitness™, a chain of coed and women-only health clubs in the greater Baltimore area. An author, international fitness consultant and motivational speaker, she can be reached at Lynn...@Brickbodies.com.

 
 
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