The Five Basic Pilates Exercises

The Five Basic Pilates Exercises

Even if you have never used the Pilates Method of Exercises before, your can quickly begin to pick up the movements and to benefit from these exercises by strengthening your muscles and improving your flexibility. These five Pilates exercises can be done just about anywhere and anytime.

Breathing:

Controlling your breathing is a major component to the Pilates Method. You simply breath through your nose for a count of 5 and then breath out of your mouth for a count of 5, making the sound,"shhhh," with your mouth as you exhale. You should never rush your breathing, but stay relaxed. If you use the Pilates breathing correctly, you will get more oxygen to your muscles, which will improve the benefits of all the exercises. The breathing exercises will also calm you, lessening the stress you feel from everyday life.

Toe Lifts:

These exercises will help to balance and strengthen your core. This exercise will also strengthen the muscles on the top of the foot and increase the blood flow to your feet.

You need to start by standing with your feet together. Hold your head straight with your arms by your side. Start by raising your right toes slowly up as far as they will go and then put them back again. Do this a couple of time, using both feet. Then, lift up both feet at the same time, while pressing the back of your feet into the floor at the same time. If you close your eyes through several repetitions, you will begin to notice an improvement in your balance.

Finger Flicks:

This exercise will improve the circulation in your arms and fingers, which will help with stiffness in joints.

You start by standing with your feet together. Hold your hands down by your sides with loose fists. Then, roll your fingers up with your hands in front. Your arms should stay fully extended while the ands and fingers move in a circular movement, up and down in six basic positions. You will strongly flick your fingers while performing the positions. First with hands inward, down and in front; next, raised to shoulders and in front; next, stretched straight up; next, stretched out to the sides and hands facing up; next, lowered to 45 degrees with hands facing down; next, lowered to sides, with hands facing inward.

The Hundred:

This classic Pilates exercise because it will take a count of 100 to complete the series, which strengthens the core abdominals and will expand the ribcage.

First, start by lying on the floor with your knees bent and your arms by your sides with palms down. Next, using your abdominals, raise your head, neck, and shoulders off the floor. Then, stretch your arms forward, moving them up and down. Stay in this position for a count of 20. Then, slowly lift your legs to about 90 degrees, continuing to pump your arms up and down for 20 counts. Next, extend your legs to the ceiling, while pumping your arms for a count of 20. You will then begin to lower your legs to a 45 degree angle and continue to pump your arms for another 20. The last 20 counts will have your legs lowered to as low as possible without touching the floor.

Roll-Up to Diamond:

This floor exercise will work the abdominals while improving the flexibility of the spine.

Begin by lying on the floor with your legs in the position of a diamond. Keep your back flat on the floor and rest your arms above your head. Then, you lift your arms upward and begin to lift your upper body off the floor with your head down. Keeping your toes pointed, stretch your arms and torso creating a C shape with your body. Your arms should be around your ears and your abdominals should be tight. You should then begin to roll back down, finishing in the starting position. All positions in this exercise should be performed in a slow and controlled way, with your spine straight and your abdominals tightened.