Pilates exercises, help in developing efficient movement and core strength, utilizing Pilates principles. Before getting into actual Pilates exercises, the warm up exercises serve as a foundation before practicing mat exercises.
Pilates Quick workouts – This series of exercises can be done anytime as quick warm-up exercises. Apart from pepping up, it stretches and tones the muscles of the arms, legs, abdomen, back and butt. The warm-up series includes exercises such as the Pelvic Curl. Spine Stretch, The Hundred, Swimming, Saw, Plank, and the Single Leg Stretch.
Pilates Side Kick Series Mat Exercises – The Side Kick Series of Pilates classes help in toning the legs, thighs, hips and abdomen and also develops core strength. The exercises in this series emphasize on the use of powerhouse core muscles to keep the trunk in a steady position, while there is an independent lower body movement.
The set up for the Side Kick Exercises are the same, and the effectiveness of this phase depends on getting a good set up and sticking to it during the exercises. Each exercise in this series is the base for more advanced exercises. Regular work out of the Side Kick Series is sure to yield beneficial results.
Two such simple Pilates exercises are mentioned here.
The Ballerina Arms
- Sit cross-legged with spine kept in an erect position.
- Bend the elbows at a ninety degree angle so as to rest the shoulder in its socket
Gently bring the arms back to connect to the shoulder blades without hiper extending.
- Take the arms down so that the shoulder blades slide down the spine.
- Lift the bent arms above the head, and end with arms in the same position, as in the beginning of the exercise.
This exercise can be repeated thrice a day in one week for better posture.
The Roll up
- Lie down by resting on the back, with legs straight, arms stretched above the head.
- Slowly lift the arms towards the ceiling and inhale.
- Exhale and gently roll forward by lifting the spine off the mat, while the head remains straight, stomach kept in a rigid position, and eyes focused forward.
- Inhale and stretch out over the legs.
- Exhale and gently roll back down to the floor, as in the original position.
- Continue second repetition without pausing until ten such repetitions are done. (by ayurvedictalk.com)