Classic Pilates Exercises
There are many, many different forms of Pilates exercise taught by instructors across the world. However, when Pilates was first developed, Joseph Pilates noted down a number of mat exercises that are still used today.
Pilates Warm Up and Fundamentals
Most classes will start with warm up fundamentals. These exercises are designed to help you get aligned before you start, also helping to make sure your mind is focused and ready for what's to come.
One Leg Circle
This exercise can challenge core stability. It involves keeping the body and hips still whilst just one leg circles on its own.
Leg Stretches
The single leg stretch targets the lower abs, as well as the body core. It involves keeping a curve in our upper body whilst switching your leg and arm positions. The double leg stretch can work you even harder, by making sure that you push the arms and legs away together, and return them at the same time.
The Hundred
This exercise is performed near the beginning of most classes, and is designed to help not only with core strength, but also with coordination and stamina. This means working on the abdominals whilst focusing on a breathing pattern. Your head, spine and legs should be curled off the floor gently.
The Roll Up
This exercise also works on the abs, and it has been said that doing just one Pilates roll up is equal to doing six sit ups. It is also great for articulating of the spine.
Tips for Your Pilates Workout
These are only a few of the classic exercises, and you'll learn many more as you delve deeper into Pilates. The best way of ensuring you learn them properly is to start with a few private lessons. However, there are also a few general tips that can help you to get the most from your workout.
Your Breathing: You should learn to keep the rhythm of your breathing in time with the movements of your body. This can help to keep your mind focused on the muscles being worked, and can also give you that mind/body connection that's unique to Pilates.
Clothing: Just as you would with any other kind of exercise, Pilates requires that you wear comfortable clothing. However, Pilates is also usually done without wearing shoes.
Be Comfortable: It's important that you're always comfortable. Making sure you learn the proper technique can help with this. If, at any point, you start to feel uncomfortable then this is a sign you should stop.
Keep Your Movements Flowing: Joseph Pilates designed the exercises so that they would flow gracefully. This means that you should move very slowly between each different movement. At the same time, you need to stay strong and flexible. This flow will become a lot easier the more you practice Pilates.
Vary Your Exercises: Pilates exercises are not cardiovascular, meaning that you won't break out into a sweat or over-exert yourself. However, you can perform certain exercises more quickly in order to increase your heart rate. This should always be done with the other Pilates principles in mind, making sure the movements flow gracefully.
Use Other Forms of Exercise: Due to the point above, that Pilates is not cardiovascular, it often works well when combined with other forms of exercise. This can include brisk walks, swimming or running, which will ensure that you burn calories. Pilates will then help your muscles to become more toned and lean over time.
