Pilates Beginners – Secret Training: Week 3

Please find a link to the week 1 homework here.

Bridging — (Pelvic Curl) x 6

• 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

Chest Lift #2 x 6

• 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.

Dead Bug (Leg Lift) x 6 each leg

• 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.

Hula x 4 each side

• From your chest lift position, exhale to rotate one rib towards the opposite hip
• Inhale return to chest lift
• Imagine drawing a rainbow with your ribs towards the hip bone over the top of your navel.
• Keep the pelvis stable, and the front of the hips heavy and soft throughout.

Femur Arcs – (in chest lift position) x 6

• Exhale sink navel and float one knee above hip.
• Relax your foot to your bottom as you lift the leg.
• Inhale hold
• Exhale float other leg up.
• Inhale hold this position.
• Exhale to lower the first foot back to the floor
• Inhale hold
• Exhale return second foot to mat.
• Keep back relaxed and head heavy in your hands throughout.

Side to side — (Supine Spine Twist) x 5 each side

• Inhale to roll pelvis onto one hip, allow knees and feet to follow.
• Exhale to return to centre.
• Keep knees and ankles glued together throughout.
• Shoulder blades stay relaxed on the mat for the whole exercise.

Side lie bent leg swing x 7 each leg

• Lie on side with knees bent
• Lift top leg in line with hip
• Let it feel really really heavy in this position
• Inhale swing leg forward
• Exhale to take it back as far as you can
• Keep pelvis still and thigh heavy throughout

Side Kick x 1 set of each per leg

1. Front to back: 
   • Inhale bring top leg forward, foot flexed
   • Exhale take the leg behind the body, pointing the foot.
2. Up and down:
   • Inhale lift the top leg toward ceiling
   • Exhale to draw the leg back down.
3. Passe/develope: 
   • Top leg in turnout, inhale flex knee, sliding toe up against inner thigh.
   • Exhale extend leg out and up then draw it down to start position.

Rest between sets.

Basic Back Extension #1 x 5

• Inhale to gently lift abs off floor, sliding scapula down back, lengthen head then chest and shoulders away from floor
• Exhale to return to mat
• Low back stays relaxed throughout
• Gently pull the ribs in towards your spine as you come up into your extension.

Dart x 1 set of 4-6 repetitions

• Inhale lengthen crown of head away from shoulders.
• Exhale articulate into thoracic extension.
• Inhale, get a little more thoracic extension.
• Exhale to lengthen spine and articulate back down to the mat.
• Keep lower ribs on the mat, and abs lifted in and up throughout.
• Optional: add arm pumps when in extension position (think upside down The Hundred)

Prone single leg reach – (straight leg) x 8 each leg

• Lay face down, tailbone reaching long
• Exhale to reach and lift one leg off floor
• Inhale to lower the leg.
• Alternate legs.
• Keep pelvis still
• You should feel the base of glutes and back of thighs working
• Move from the thighbone

Seated Spine Stretch x 1 set of 4-6 repetitions

• Sitting tall imagine your back against a wall.
• Exhale to peel your spine away from the wall, as if rounding forward over a big ball.
• Ensure abs keep your low back connected to “the wall”
• Inhale restack the spine from bottom to top.
• Reach out through the heels to increase the stretch.
• Maintain arms parallel to floor throughout.
• Ensure shoulders don’t lift up to ears..

Seated Spine Twist x 4 each side

• Seated with legs long in front of you, genie arms, spine long
• Inhale to grow taller
• Exhale rotate body to the right, moving from the ribs, keeping hips facing forward
• Inhale return to centre growing taller as you do.
• Exhale rotate the body to the left.
• Keep shoulders relaxed and heavy throughout.
• Imagine your hips are stuck in concrete – the twist comes from your mid back.

What’s Next?