Since we have also been doing a little history of....how about the history of pilates: Joseph Pilates was the founder of the pilates movement which started in the 1920's when he and his wife Clara emigrated from Germany to New York and opened the first pilates studio. Joseph based his work on three main principals: breath, whole body health & whole body commitment so mind body and spirit. Today we know pilates to work on core (which encompasses much more than just your abs!)
Here is Jaime's favourite pilates and flexibility pieces:
Workout: Combo of Pilates and some Yoga moves for a full body workout and stretch!
Bridges – mobility bridge (see pelvic curl below in large images)
- Stability bridge – double leg
- Heel lifts
- Single leg bridges
- Single leg bridge + heel lift
Figure 4 stretch – (hold min 20 sec each side)
Roll up/Roll down
Hip lifts
Roll over
Boomerang
4 point kneeling
Cat/Cow stretch
Plank - scapular push-up
-full push up
Down dog – shoulder presses
Plank/bear/downdog x5. Link here:
Side Lying – clock stretch link
- Leg lifts
- Leg circles
- Bicycle
- Clam
*Switch sides
Finish in child’s pose – walk hands to side of mat, lat stretch
Or try this 20 minute pilates video
Or try these 5 pilates exercises:
1. Pelvic Curl
Lie on your mat with your knees bent, feet flat on the floor. Make sure your feet are hip-distance apart.
Inhale – prepare
Exhale – articulate your spine up into a bridge position one vertebra at a time
Inhale – pause at the top and reach your knees over your toes to open up your hip flexors
Exhale – soften your chest and articulate your spine down to the ground one vertebra at a time
Repeat 8-10x.
2. The Hundred
Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest up off of the mat using your abdominals Flatten your back into the mat, reach your arms forward and extend your legs on a 45 degree angle.
Inhale for the count of 5 – pumping your arms as you go
Exhale for the count of 5 – continuing to pump your arms
Repeat the breath cycle 10x.
3. Single Leg Stretch
Lie on your mat with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest up off of the mat using your abdominals. Place both hands on your right knee as you extend your left leg out on a 45 degree angle.
Inhale – switch legs, drawing your bent knee in toward you and flexing at the hip crease
Exhale – switch legs
Perform 8-10 reps on each side.
4. Teaser
Lie on your back with your legs long and arm yours down by your side.
Inhale – raise you arms up by your ears
Exhale – drop the shoulder blade down onto the back
Inhale – raise your straight legs up off of the mat and reach your arms toward your toes, beaming your chest to the sky
Exhale – lower your body with control to return to starting position
Repeat 8-10x.
5. Swimming
Lie on your tummy with your arms stretched out in front of you. Lengthen your lower back and pull your belly button off of the mat. Float your arms, legs and head off of the floor, keeping your gaze down toward the mat.
Perform a swimming motion by raising your right arm and left leg, then switching to the other side, maintaining stable trunk the entire time.
As you move the arms and legs quickly, the breath pattern is one inhale per two swims and one exhale per two swimming motions.
Repeat for 8-10 breaths.
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