Our Top 5 Pilates Exercises To Do Now

We have found these exercises to be our top 5 must do pilates Based moves to do everyday

Roll Down

Begin standing upright and take a moment to check in on your posture. The way you stand should feel balanced and easy to Maintain.

Begin to roll your head forward and down along the centre of your body. Pay close attention to moving through all the many bones of your spine.

Once your spine is gently stretched and rounded take a moment to breath in and out. Stay in this position for about 2 or 3 breaths.

To begin the journey back to upright, press downwards with your feet and feel your legs and spine working to help the body return to you starting upright position

Repeat 2 or 3 times

Benefits: 

Release on back strain

Overall flexibility

Postural strength and balance

Relaxation and a feeling of groundedness

Pointer

Begin on your hands and knees ( 4 point kneeling ) A good preparation is to breath in and out whilst keeping your spine horizontal and supported. Elongate the spine by creating optimal  length between your head and hips. 

Once you have established a stable position begin to extend one arm and the opposite leg along the ground. Keeping the hand and foot on the mat will help to maintain you original  stable and aligned torso position. 

Once you have check in on your position begin to lift the arm and opposite leg simultaneously. Feel the muscle combination between the back of the shoulder and mid back along with the opposite gluteal and lower back regions

Repeat 3 or 5 times to each side.

Benefits: 

Mobility to the lower spine

Creating a rotational twist in the torso.

Using the load of legs to access unilateral trunk muscles.

Trunk ( including abdominal obliques ) strength or awareness.

Side to Side

Begin laying on your back with your knees & feet together. Allow you knees to move to the right. As you do this your left foot should lift off the floor as it stays tight to the right inner foot. Here the hips and lower spine will rotate towards the right. Try to use the left side of the body to drag the weight of the legs back to the the beginning position. Repeat this to the other side.

Repeat 3 or 5 times to each side.

Benefits: 

Mobility to the lower spine

Creating a rotational twist in the torso.

Using the load of legs to access unilateral trunk muscles.

Trunk ( including abdominal obliques ) strength or awareness.

Pelvic Roll

Begin laying on your back with your knees & feet approximately hip width apart. You might feel your lower back touching the mat or notice a small space. If you notice a small gap behind your lower back begin to lightly press it downwards to the floor or mat. Here you should feel the pelvis tuck under. You could accompany this movement with a slight abdominal contraction and or a gluteal activation. Using the load and weight of your own body begin to lift the hips upwards. Ideally in Pilates we aim to move each section of spine to allow intensional movement to as many areas of the spine as possible. The end point of the movement should be when the knees and sternum are close to a straight diagonal line. Another check point reference might be to stop lifting when the hips are straight or approximately 180*. Take a few moments to take some breaths in and out at your end point before using an out breath to slowly and methodically come back down.

Repeat 4 to 6 times

Benefits

Achieve mobility within the spine

Strengthen the back, gluteals and abdominal region.

Promotes length to the front of the hips

The Roll Up

Begin laying on Your back In a Straight Aligned Position,

Start By Bringing the Arms Overhead In Arc. As You Reach Towards Your Feet Begin To Roll Uip Through The Many Sections Of Your Spine. The Neck Has 7 Bones, The Thoracic Region Has 12 and Your Lower Back Has 5 Sections To Move Into. This Image Of Your Spine Rolling Up Sequentially is A Useful Ojective Towards Otimising the Mobility Of Your Back. Drawing Inwardly Towards The Powerhouse Of Your Abdominal Centre Is A Common Body Conditioning Goal For the Roll Up. Once you have curled up through your spine begin reaching forward over your toes. flexing your ankle so that the toes face upwardly will increase the length and Stretch of the entire back line of your body Including the back, hamstrings and calf muscles. once forward breath in and out 3 times. then begin the journey down to the mat with control, Precision and flow.

Repeat 3 - 5 Times ( If Movement Is Smooth and Flowing Well )

Benefits:

Lengthens the superficial back line of the body whilst conditioning the strength and control of the front body

The 100’s - CHALLENGE

Depending On Your Level of Expertise The 100’s May Be the Perfect Abdominal Challenge For You. The Starting Position For This Exercise Can Be Done In A Bend Knee Table Top Position Or The Legs Stretched Out Long

The Straighter And Lower The legs are, the greater the challenge.

Begin laying on Your Back. draw into the powerhouse of your Abdominals and pelvic support. Proceed to curl up with the head neck and shoulders. the legs will shape to your designed position and sustainable strength. once solid and balanced in position begin to pump the arms up and down. the aim is to breath in for 5 counts and breath out for 5 counts. in other words the breath continuously flows into the body and then out continuously and Conscientiously. throughout the pumping action of the arms your abdominals should be contracting and Strengthening to sustain a solid base for your legs and arms to work from. This is one example of the concept of ‘core control & stabilisation ‘

The 100’s exercise is also great for endurance of your core strength. Especially if you are able to Exacute 10 cycles ( = 100 ) of breath with control, co ordination, centering precision and flow.

Let you challenge begin ‘