THE COMPLETE GUIDE TO PILATES EXERCISES

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1 THE COMPLETE GUIDE TO PILATES EXERCISES By Beenax Healthy living. Healthy you.

2 INTRODUCTION Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet. Pilates lengthens and stretches all the major muscle groups in the body in a balanced fashion. It improves flexibility, strength, balance and body awareness. Yoga brings the body and mind together and is built on three main elements exercise, breathing and meditation. Both yoga and Pilates improve muscular and postural strength. A typical Pilates workout includes a number of exercises and stretches. Each exercise is performed with attention to proper breathing techniques and abdominal muscle control. To gain the maximum benefit, you should do Pilates at least two or three times per week. You may notice postural improvements after 10 to 20 sessions. Pilates is partly inspired by yoga, but is different in one key respect yoga is made up of a series of static postures, while Pilates is based on putting yourself into unstable postures and challenging your body by moving your limbs.

3 BENEFITS Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because you move your body through precise ranges of motion. Pilates lengthens and stretches all the major muscle groups in your body in a balanced fashion. It requires concentration in finding a centre point to control your body through movement. Each exercise has a prescribed placement, rhythm and breathing pattern. The health benefits of Pilates include: - Improved flexibility - Increased muscle strength and tonus - Balanced muscular strength on both sides of your body - Enhanced muscular control of your back and limbs - Improved stabilisation of your spine - Improved posture - Rehabilitation or prevention of injuries related to muscle imbalances - Improved physical coordination and balance - Relaxation of your shoulders, neck and upper back - Safe rehabilitation of joint and spinal injuries - Prevention of musculoskeletal injuries - Increased lung capacity and circulation through deep breathing - Improved concentration - Increased body awareness - Stress management and relaxation.

4 HOW TO USE Pilates Ball Pilates Roll-Up Position the body into a V sit and place the Pilates ball between the knees. Engage through the pelvic floor and lift the torso over the top of the hips. Lift the hands in front of the shoulders. Inhale and slightly lift through the chest; exhale and round the spine and slowly lower, vertebrate by vertebrate, onto the mat. Inhale and reach the arms overhead. Exhale and bring the arms above the chest, while peeling the torso off the mat, vertebrate by vertebrate. Return to the upright pose and continue the motion. Hip Bridge Lie on the floor and place the Pilates ball between the knees. Gently squeeze the ball so that the pelvic floor muscles contract. Bring the arms overhead onto the mat, palms facing up. Exhale and lift the hips off the floor into a bridge, while simultaneously bringing the arms up toward the ceiling and then down next to the sides of the body. Inhale and lower the torso and the hips onto the floor, while simultaneously lifting and reaching the arms overhead.

5 HOW TO USE Pilates Ball Crescent Moons While lying down, place the ball between the legs, near the lower calves. Lift the feet toward the ceiling and straighten the legs above the hips. Keep the hands by the sides of the body and engage the pelvic floor muscles. Roll the legs on the ball so that the right leg starts on top and the left starts below. If comparing the movement to a clock, the right foot starts at twelve o clock and the left foot starts at six o clock. With pointed toes, roll the legs onto the ball so that each foot creates a crescent moon shape. Continue this motion while maintaining a stable core. The exercise is more challenging when the feet are positioned away from the hips. Leg Circles While lying on the floor, extend both legs flat onto the mat. Place the ball underneath the right leg between the calf and the ankle. Point through both toes and lift the leg into the air; engage the pelvic floor muscles. Begin the circles in a clockwise direction. Inhale and cross the midline of the body; exhale and bring the leg down and around back to the starting point. Complete a set of clockwise and counterclockwise circles on each leg. If this is too challenging, bend the straight leg and place the ball underneath the foot.

6 HOW TO USE Pilates Ball Scissors With Figure Eight Lie on your back with hands and legs in the air. Hold the Pilates ball between your hands. Point through the toes and curl the head, neck and shoulder blades off the mat. Exhale and perform scissors, lowering the legs to 45- degrees off the floor. While scissoring, figure eight the ball between the legs, exchanging the ball into the opposite hand behind the hamstring of the leg that is closest to the chest. Toe Taps While lying on the floor, place the ball underneath the hips and sacrum. Keep the hands by your sides and engage the pelvic floor muscles. Lift the legs to 90 degrees and point through the toes. Lower the right foot to touch the floor and return to center. Lower the left foot to touch the floor and then return to center. Perform the toe taps at a slower speed.

7 HOW TO USE Pilates Ball Pulse Scissors Beginning in the same position as the toe tap exercise, lift and extend the legs above the hips with pointed toes. Exhale and lower the right leg. As you reach your point of extension, pulse the leg at the bottom of the scissor three times. On the third pulse, lift the leg to its starting position. Alternate the right and left leg for each repetition. Helicopter Position the body as indicated in the Scissor. Inhale and split the legs like a scissor, but reach the top leg toward the head. Exhale and rotate the legs away from the body. Once the feet reach the midline of the body, return the legs to center. The motion is similar to drawing a capital D. Complete a set with each leg leading in the lowering and lifting phase of the scissor.

8 HOW TO USE Pilates ring V-Sit Hold If you've ever held a V-sit, then you know how challenging it is for your core. But if you place a power ring between your feet and hold the V-sit, your inner thighs are going to be working just as hard as those abs! This is one of the greatest exercises for inner thighs. Side Leg Press This move ensure that your quads, hamstrings and glutes are all getting a workout.

9 HOW TO USE Pilates ring Standing Leg Presses If you want to make the side leg presses more challenging, you can do them while standing up by placing the circle around your legs just above your ankles. Now press the circle outward and make sure you are standing upright throughout the exercise. Don't forget to engage your core. Standing Arm Presses Your upper body can also benefit from presses with a power ring.

10 HOW TO USE Pilates ring Behind-Your-Back Press This exercise is similar to a standing arm press only you will be holding the circle behind your back and pressing. This is a great move to target your triceps, biceps and shoulders. Roll-Up The roll-up is a traditional Pilates exercise, but when you add a power ring to it, you can effectively get your upper body as well.

11 HOW TO USE Pilates ring Outer Thigh Press You worked your inner thighs by placing the circle between your legs, but now you need to work those outer thighs by placing your legs in the circle. Plus, you'll give your hamstrings a run for their money. Hip Bridge This is another Pilates staple that intensifies with the addition of a power ring.

12 HOW TO USE Pilates ring Lying Ring Pass Here s another great one for your core that also includes both your upper and lower body. Lie down on a mat and hold the ring by its cushions over your head and with straight arms. Lift your upper body and bring your legs up with your knees in towards your chest as you pass the ring to your lower body placing it just above your ankles. Now extend your legs out and your arms overhead. Now do this in reverse, grabbing the ring from between your legs and taking it back overhead.

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