Breathing and Printing - Neutral Spine
- Lie face up, knees bent, feet on floor. Relax the pelvis, shoulders, and back of the ribcage into the mat.
- Take a breath in, expanding the ribcage sideways and backwards.
- Exhale, drawing up the pelvic floor (like an elevator lifting up) and feel the bottom of your ribcage narrowing and gliding down towards your navel.
- Maintain relaxed back muscles throughout.
Complete 1 set of 7 repetitions.
Bent knee fallout - (Single thigh openers)
- Inhale to float one knee out to the side, keeping the pelvis still.
- Exhale to draw the leg back in.
- Keep botttom relaxed and pelvis stable throughout.
Complete 6-8 each leg.
Single leg slide
- Exhale slide one foot out along floor.
- Inhale hold
- Exhale to return to start position, as if dragging your heel through sticky mud.
- Keep pelvis still and back relaxed throughout
Complete 4-6 each leg.
Bridging - (Pelvic Curl)
- Lie face up, knees bent, feet flat on floor, arms by sides
- Exhale sink navel, pull pubic bone higher than navel.
- Peel spine off floor (curling one vertebrae at a time)
- Inhale stay lifted.
- Exhale articulate spine back down to mat
Complete 1 set of 6 repetitions.
Chest Lift - #2
- Exhale zip up pelvic floor, slide ribs down to hips to curl head and upper back away from the mat.
- Inhale hold.
- Exhale sip pelvic floor, return upper body to mat.
- Keep tailbone weighted and front of hips
relaxed throughout.
Complete 1 set of 6 repetitions.
Dead bugs - Single leg lift
- Lie on floor, arms by side, knees bent, feet on the floor
- Exhale activate abdominals, float one knee above hip
- Inhale hold
- Exhale to lower foot back to floor
- Make sure knee stays at same angle as leg moves
- Maintain heavy back and stable pelvis throughout.
Complete 1 set of 6 repetitions each leg.
Side to side - (Supine Spine Twist)
- Lie on back with knees bent. Feet on floor or swiss ball
- Inhale to tip the weight of the pelvis to one side
- Exhale to return to the centre.
- Allow the legs and feet to follow the movement of the pelvis.
- Try not to allow the legs to lead or pull you.
Complete 5 each side.
Book Openings - (Chest Openers)
- Lie on side with knees bent level with hips.
- Inhale float top arm up to ceiling
- Exhale turn head and look behind, allowing body to follow head and arm backwards
- Inhale hold
- Exhale return to start position
- Focus on rotating each vertebra one by one
Complete 1 set of 3 repetitions each side.
Side Lie single leg lift
- Laying on your side with legs reaching long to the front corner of your mat.
- Exhale draw your waist in like a corset tightening, then reach your top leg away from you and up in the air
- Inhale return the leg and release the abs.
- As you move your leg think of reaching it long rather than high.
- Leg should stay lower than hip height throughout.
Complete 5 each leg.
Diamond press
- Laying face down, make a diamond with your hands
- Rest your nose in the diamond
- Exhale to lift forehead, nose, chin then chest up away from mat
- Inhale to return to start position.
- Ensure low back stays relaxed throughout.
Complete 4-6.
Pilates Principles
To gain the maximum benefits from practicing Pilates, it is important to understand the eight principles which define the Pilates method. These principles are:
- Breath: above all learn to breathe deeply and fully, as this facilitates and intensifies your movement
- Concentration: focus your mind on the task at hand, as the mind controls the body
- Control: the best results come through control in each movement
- Centering: Pilates is often described as “movement flowing out from a strong centre”
- Precision: focus on performing each exercise with the correct technique to achieve the best results
- Flow: Pilates is best done in a flowing style, with continuous movement
- Alignment: By maintaining good posture and body awareness, each movement becomes easier.
- Integration: The 8 principles refers to uniting all of the above in order to make your muscles work together and support each other. This is how you develop more efficient and functional movement.
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