Pilates Workouts
Leg Pull Prone:
This is actually a yoga position as well as a modified Pilates one. You will gain a lot of torso strength and stability from this exercise, and if you do it properly it will feel as if every muscle in your body is being challenged. Remember to breathe freely throughout the exercise and do not hold your breath when holding the position. It is common to shrink down into your shoulders in this position so try to maintain the length in your neck throughout. Keep checking if there is any tension around the areas like the neck, face and shoulders. The abdomen stabilizes your whole body, so focus on it. You could try to visualize a drawing pin inserted through your navel and attaching to your back.
Purpose: To strengthen the abdominals and spine and challenge the upper body.
Target Muscles: Abdominals, stabilizing back muscles.
Repetitions: Repeat up to 10 times.
First Position:
Lie on you front with your head in line with your spine. Bend your arms and keep your upper arms close to your body. Lift the abdominals off the floor, imagining that you are creating an arch under your stomach. Breathe wide and full. Concentrate on this abdominal lift and aim to hold it for one minute before relaxing again.
Checkpoints:
– Slide your shoulders down your spine
– Keep the upper arms close to your body.
Second Position:
Your elbows should be directly under your shoulders. Do not push your buttocks towards the ceiling or arch your spine. Keep your head in line with the spine and lengthen it away, don’t sink into your shoulders or squeeze the shoulder blades together. Make sure that your hips stay square. The abdominals are lifted throughout. If this is too difficult, lower your hips and curl just your upper body off the floor. Try to hold this for one minute.
Checkpoints:
– Maintain a straight line from your head to your knees
– Do not let the abdominals sag.
Third Position:
Lift up on to your toes, straightening your legs. This is a real challenge, so be sure to have worked on the first and second positions for quite some time before progressing. Take care not to transfer all the weight into your shoulders or upper body, and keep your hips square. Pull your navel to your spine, maintaining the distance between your ribs and hips, and breathe laterally. Aim to hold for up to one minute.
Checkpoints:
– Keep a straight line from your head to your heels
– Do not transfer all your weight into your upper body
– Draw your shoulder blades down your spine.
