Pilates Workouts
The Hundred:
The static contraction builds core strength and its one of the most commonly taught Pilates exercises. Challenge yourself to reach a hundred. The Hundred really tests your co-ordination. Try not to stagger your breathing as you count your taps: the breathe should be flowing and even. Pay special attention to any tensing in the neck and face in this position. To help you do this exercise well, visualize a heavy weight balancing on your abdominals and pulling your navel down towards your spine.
Purpose: To strengthen core muscles, co-ordinate breathing patterns and build endurance.
Target Muscles: Transverse abdominis, rectus abdominis, stabilizing mid-back muscles.
Repetitions: 20 x 5 beats.
First Position:
Lie on your back with your knees bent, your feet flat and your head in alignment. the spine should be in neutral and abdominals hollowed, drawing the navel to the spine. Your arms are by your sides, lifted off the mat. Slide your shoulder blades down your spine. Inhale as you count to five then exhale for five. Gently tap your fingertips on the floor and co-ordinate your breathing with your taps. Breathe steadily and laterally into your ribs.
Checkpoints:
– Keep your arms lengthened
– Draw the shoulder blades down the spine
– Keep the abdominals hollowed.
Second Position:
When you feel confident about the first position, lift your feet off the floor. Your knees should be directly above your hips and your feel level with your knees. Do not allow your knees to fall away as this will cause your spine to curve. If this is too much of a challenge you can raise just one leg, but do not twist your hips. Repeat the breathing pattern as before. Keep the abdominals flat throughout and maintain the distance between your hips and ribs.
Checkpoints:
– Glide your shoulder blades down your spine
– Keep your knees above your hips
– Feet stay level with knees.
Third Position:
Curl your upper body off the floor, dropping your chin towards your chest so that you are facing your thighs. Do not grip your neck and keep drawing your shoulder blades down your spine. Maintain the breathing pattern for a hundred beats as before. If you want a greater challenge, try straightening the legs. Lower your eyes in this position to check that your abdominals are flat and your ribs are not flaring up.
Checkpoints:
– Release tension from the neck
– Do not clench your jaw
– Keep the abdominals flat
