Pilates Perfect: The Complete Guide to Pilates Exercise at Home 978-1578261475

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PILATES PERFECT

THE C O M P L E T E G U I D E TO PI LATES E X E R C I S E AT H O M E

Improve Your Posture Increase Your Flexibility Flatten Your Abs Boost Your Energy

PILATES PERFECT

PIL TEE THE C O M P L E T E G U I D E TO PI LATES I E X E R C I S E AT H O M E DIANNE DANIELS, MA Photographs by Peter Field Peck

he a lthy liv in g b o o ks New York • London

“ Feldenkrais,”“ Feldenkrais Method,”“ Functional Integration,”and “ Awareness Through Movement”are reg­ istered service marks of The Feldenkrais Guild® but the registered trademark symbol is not used in this book. Clothing provided by Sugoi Performance Apparel.

Text ©2003 Dianne Daniels Photographs ©2003 Healthy Living Books No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the Publisher. A HEALTHY LIVING BOOK Hatherleigh Press 5'22 46th Avenue, Suite 200 Long Island City, NY 11101 Visit our Web site: www.healthylivingbooks.com Library of Congress Cataloging'in'Publication Data Daniels, Dianne. Pilates perfect: the complete guide to pilates exercise at home : improve your posture, increase your flexibility, flatten your abs, boost your energy / Dianne Daniels ; photographs by Peter Field Peck, p. cm. ISBN 1-57826-147-3 1. Pilates method. I. Title. RA781.4.D36 2004 613.7'l-dc22 2004014898 Before beginning any exercise program, consult your physician. The author and publisher disclaim any liability, personal or professional, resulting from the application or misapplication of any of the informa' tion in this publication. HEALTHY LIVING BOOKS are available for bulk purchase, special promotions, and premiums. For information on reselling and special purchase oppqrtunities, please call us at 1'800'528'2550 and ask for the Special Sales Manager. Cover and interior design by Tai Blanche Photographs by Peter Field Peck 10 9 8 7 6 5 4 3 2 Printed in Canada

D e d ica tio n To all my students and all my teachers— past, present, and future.

W ith A p p re cia tio n To all the talented people who participated in the thinking, creating, editing, and layout of this book, and especially to Mary Beltran for her over­ whelming generosity of time and ideas, and to my models, Jen Howard and Andrew Flach, for their great spirit and boundless energy.

Table of Contents Why This Pilates Book Is Different

/

2 3 4 5

8

Pilates Perfect Is for Everyone How Pilates Changes Your Body Preparing for the Workout Learning the Basics

34

Form and Alignment

50

6 7

8 9

10

11

The Secrets to Good Pilates Technique The Release Movements The Mat Exercises / The Ball Exercises The Workouts Strategies for Improving

250

List of Exercises by Chapter 254 Glossary of Terms 256 Resources 258 About the Author 259

In tro d u ctio n

Why This Pilates Book is Different y

ou’ re probably wondering what, if anything, makes this Pilates book different from all the others on the shelf next to it. Well, it’ s full of creative shortcuts to help you achieve the grace and power that is the embodiment of the Pilates program. If you ever wanted to attain that Pilates “ look,”with toned abdominals and a strong back, these innovative ideas will guide you to the improved appearance and greater health you’ re probably seeking if you’ ve picked up this book. Not only will you learn how to do Pilates exercises cor­ rectly and safely, you will soon be able to do them with more ease, comfort, and enjoyment. The shortcuts you will learn in this book are unique and highly effective. They combine Pilates with a movement reeducation approach called The Feldenkrais Method® . This synthesis was designed by me, and has my students loving every minute of the classes I teach.

Over the years, as I looked around the room at my students, I marveled at their commitment to conquering the demands of the method. Yet despite the best of efforts and the fiercest devotion, some could never overcome muscular or skeletal impediments. Knees and elbows were always bent and it was impossible to completely straighten them; sitting in good, upright posture was an uncomfortable experience; legs or feet would cramp. It was a strain to hold the head or legs off the floor for an extended time. Bodies simply would not acquiesce to what they were being asked to do. Still, they persevered; because of how much better they felt after the workout; because aches and pains would disappear; because they awakened with a new sense of power. H ere’ s how this Pilates book stands apart from the rest: It teaches you how to surpass your present capabilities to achieve what you never dreamed was within your grasp. As an exercise physiologist with a fitness orientation and a breadth of hands-on experience, I know how to make an impossible exercise possible. O n almost every page is an exercise option that suits your current abilities and one to meet your future aspirations. To keep the workouts fresh and exciting, I’ ve gone beyond the tradi­ tional Pilates workout to include exercises that have evolved from the method. You’ ll find that your body, as well as your mind, will be continu­ ally stimulated from this diverse collection for many years to come. Firming the abdominals, strengthening the back, toning the arms and sculpting the legs are only a small part of the Pilates story. The

it is

done is what evolves into the visual and internal changes that affect your posture, your strength, your flexibility, and the spring in your step.

r

:

lt is imperative that you consult your physician before you embark on this, or any, exercise program. Pilates is strenuous

exercise and not suitable for everyone. This book is not intended as advice or assur­ ance to any specific reader regarding his or her ability to perform this program safely.

C ha pter 0

Pilates Perfect Is for Everyone S

trength. Vigor. Control. Intensity. Energy. We all aspire to cultivate these, and other characteristics commonly associ­

ated with power. They are also the beneficial outcomes from consistent and faithful Pilates practice. Young or old, athlete or couch potato, or somewhere in between, Pilates has a role to play as you seek to develop a lifetime habit of exercis­ ing wisely and successfully. O nce learned, the essential elements of Pilates can be yours forever, to take with you as you stay active and pursue other fitness interests.

An Unbeatable Combination: Strength and F lex ib ility Pilates is a whole body exercise program that simultaneously strength­ ens and lengthens your muscles. Many begin doing Pilates to get toned abdominals; it will certainly do that. The traditional “ ah work”you may have participated in at a gym or health club cannot compare to what Pilates has to offer. Say goodbye to doing hundreds of crunches. Get ready to embrace a program that is diverse, challenging, and exciting.

A Unique Approach Pilates is powerful exercise because it uses the mind to improve the body. Your focus, concentration, and attention are called upon with every movement. Without this mental aspect fully engaged you would simply be doing movements; you would not be doing Pilates. It takes power to involve your whole self with each exercise. Each part of your body will be called upon to move, or not to move. Surprisingly, it will be this movement inhibition that will be your greatest challenge, taking weeks and months of practice to attain, and years to perfect. You will gain even more insight into your body’ s capabilities through the powerful pairing of Pilates with gentle movements inspired by the Feldenkrais method. It will feel as though someone has squirted lubricant directly into your joints. Movements will feel smoother, easier, lighter, and more pleasant. Your body will respond to you— it will do what you want it to— and you will find your skill level increasing quickly.

It Won’t Take Long to Reap the Benefits Happily, part of the power of Pilates is that it gives you almost imme­ diate benefits, regardless of your fitness level or where you are in the program ’ s progression. You can expect to feel and see changes within a matter of weeks. Your abdominal area will feel firmer. Your arms and legs will begin to attain a toned appearance. You’ ll feel taller and lighter when

14

PILATES PERFECT

will disappear. That naggin

you walk. C hro n ic discomforts the shoulder irritation, chronic hip pain— gone.

Each time you do the program, you will com e away feeling energized, renewed, and looking forward to your next session.

A “ New” Workout, With a History Joseph Pilates was born in Germany in 1880. A frail child, he developed this program o f exercise to build him self up. Since its introduction to America in 1926, the Pilates method has acquired a devout following. But it is only within the last few years that it has experienced a surge o f popularity, making it a hot “ new”fitness trend. Today, because more and more exercise enthusiasts are savvy enough to know when they are getting a good exercise “ product,”Pilates is seeing a stantial jump in the number of students taking part in its rigorous training. P ilates has g o n e m ain stream s in c e it was first discov­

ered by d a n cers an d p rofessio n a l a th letes to facilitate per­ formance or rehabilitate from injury. You’ ll find mat classes in gyms, h ealth clubs, and stu dios everywhere. If you live in an area w here you have the ability to choose

a class from several that are available, I su ggest you take a lo o k at C h a p ter 11: Strategies fo r Improving, for ideas o n h ow to ju dge the quality o f a class.

W ould You L ike to Build Some Bone? A

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b e c o m e an e p id e m ic in a few years , it's a n e x e r c i s e strategy that w o r k s , a n d t h a t c a n be p r a c­ a n y o n e . (If y o u ’ r e in terested in b e g in n in g an o s t e o -

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PILATES PERFECT IS FOR EVERYONE

15

porosis-fighting exercise program, you may want to read my book, Exercises for Osteoporosis, Revised Edition, Hatherleigh Press, 2004). If you have osteoporosis, be sure to consult with your doctor to find the right exercise sequence for you. Seek out the exercises in this book with the stated purpose of back strengthening, as these can be among the most bene­ ficial. Remember to start with the Beginner exercises. To avert a potential bone fracture, avoid the Ball exercises, as it’ s com m on to lose your balance and fall from time to time.

It W ill Surprise You If you’ ve never exercised before, or if you’ re bored with your present exercise regimen, Pilates will open up new vistas. Whether you know little about exercise, or think you know it all, get ready for a revelation.

C ha pter Q

How Pilates Changes Your Brain to Brawn

P

ilates changes the body from the inside out. The key to success is using your mind as well as your body. In Pilates you w on’ t tune out.

Instead, every movement, every repetition, is performed with concentra­ tion and mental control. You will learn to tune in to exactly what your

body is doing and not doing, what is moving and what is not moving. Your body will gain new wisdom. What begins as a thought or visual­ ization in your mind is relayed via new neuromuscular connections that trigger your muscles to respond. Sometimes the muscles are called upon to make movements that, though almost imperceptible to the eye, are the very essence of the work.

Getting to the Core The corerefers to the muscles that encircle your body’ s midsection. There are four muscles along the front that comprise what we com m only call “ the abdominals.”Sometimes they are mischaracterized as “ upper”and “lower”abdominals, but a quick review o f anatomy reveals the true story. The muscle closest to the surface is the rectus abdominus, which extends from the bottom of the breastbone to the pubic bone. W hen this muscle contracts, the breastbone and pubic bone will move closer to one another. It is physiologically impossible to separate the “ upper”part of this muscle from the “ lower”part; it is all one muscle. Sometimes it is possible to target more fibers of either the upper or lower part of the rectus abdominus; but keep in mind that when a muscle contracts, the entire length of the muscle is involved in the movement. In the next layer are the internal and external obliques, which cross the front and back of the H body like a corset. Most f I people are unaware that |

the obliques actually wrap around the body and insert into a layer of fascia, or con ­

nective tissue, in the back. Looking still deeper we find the transverse abdominus, so named because its muscle fibers run horizontally across the front of the body, from the lower ribs to the top of the hip bone. Turning to the side and posterior (back) segments, we have the quadratus lumborum and erector spinae, muscles that support upright posture and facilitate your ability to lift your body from a prone (face down) position. In summary, the core consists of muscles in the center of your body that encompass your front, sides, and back.

Would You Like a Flat Belly? In contrast to the traditional abdominal crunches and curls normally seen in gyms and health clubs, Pilates accesses the deepest layer of the abdominal wall, the transverse abdominus. This muscle has the primary responsibility of “ holding in”an array of organs all vying for a little breathing room in a small cavity. Without a strong transverse abdominus, these organs, with nowhere else to go, tend to push forward and create that bulging stomach we all dread so much. This becomes especially apparent as we get older. It’ s quite com m on to see an otherwise thin elderly person with a protruding stomach, which is the ultimate manifestation of the scenario described above. As you pay close attention to the instructions for each exercise you will most likely find a total overhaul of your usual technique is necessary. Instead of pulling on your neck, using momentum to propel your body up, tucking your pelvis under, pushing your stomach forward, or engaging other muscles to assist, you will be isolating just the abdominals to do the work. This will greatly curtail the number of repetitions you will be able to do. In fact, a person who can perform hundreds of abdominal curls is probably using accessory muscles and not truly isolating the abdominals. With correct execution of the Pilates exercises, each and every repeti­ tion will engage the transverse abdominus, the most powerful muscle in your quest for the perfect mid-section.

Staying Free of Injury A person with a strong core has a powerful corset of muscles to actively support the spine and help protect it from harm. Do you know someone who is constantly throwing out his or her back? T hey’ ve probably lifted something, made a sudden turn, or perhaps bent over— all movements requiring either strength or flexibility of the spine. (By the way, did you know back pain is the number one reason people miss work?) There are myriad reasons for back pain and if you experience it you should have it evaluated by a physician. If the condi­ tion can be remedied through exercise, Pilates might be recommended as the exercise program of choice.

HOW PILATES CHANGES YOUR BODY

19

The single most important factor creating susceptibility to injury is probably muscular imbalance. These inequalities occur in your body even from a young age. At first they are pain free; with the advancement of years, however, they may begin to take a toll on your body. H ere’ s an example of what I’ m talking about. Stand in front of a mirror and look at yourself closely. Unless you’ re one in a million, you’ ll see that one shoulder is higher than the other (perhaps ever so slightly, perhaps quite a lot). This unevenness has already been transmitted throughout your body, making it necessary for your torso to compensate by bending a little more to the left or right, for your pelvis to make a shift, perhaps for the thigh bone to rotate— all the way down to which part of your foot bears your body’ s weight. Our bodies are comprised of “ matched sets” — we have two of almost every muscle, one on the right and one on the left. One side can become more hypertrophied (bigger) than the other because of how we use our bodies. D on’ t assume that if you’ re right or left handed this means one entire side of your body will be stronger than the other. Each muscle pairing is unique, with its own history of how it has been used, or abused, over the years. L et’ s say that you habitually raise or hunch up your shoulders as you’ re about to do something that requires effort, even if it’ s just a slight effort th at’ s needed. If this becom es a normal pattern you may, as time progresses, begin to experience chronic neck or shoulder aches. Why? Perhaps because the way your shoulder blades are positioned has changed, or your ribs have acquired a new orientation, or you’ re holding your head tilted at a slightly different angle. Over time habits are etched into your body, laying the groundwork for future injuries or chronic discomforts. Fortunately, the person who regularly engages in Pilates knows that they are strong enough to meet any challenge. By consistently working toward engaging all your body’ s muscles, Pilates keeps your body in harmony so that you stay strong, healthy, and injury free.

20

PILATES PERFECT

The Changes You Can Expect Because the Pilates program is so inclusive, the benefits are far reaching. H ere’ s a partial list of the improvements you can expect to attain with consistent practice: • better posture • standing taller • feeling lighter • longer, leaner muscles • improved breathing • more energy • a flexible spine • new suppleness throughout your body • greater ability to focus and concentrate • improved self-esteem and a sense of personal power

C ha pter Q

Preparing for the Workout s is always the advice with any exercise program, consult your doctor to make sure Pilates is appropriate for you. If you have any medical conditions or orthopedic restrictions, this caveat is of special importance. Pilates, done without strict adherence to technique, or advanced too quickly, can cause injuries or harm to your body. O n the other hand, Pilates is often recommended by health professionals for rehabilitation purposes, especially for people with chronic back pain or those who have suffered a back injury. W hen done correctly, Pilates offers relief and recovery.

How to Use This Book Start with the next chapter, Learning the Basics. Each Pilates mat or ball exercise incorporates one or more of these principles. The guiding principles of Pilates are described there and whether you’ re a beginner or advanced exerciser, need to be practiced thoroughly. Review them often— over time you will gain a richer understanding of what they mean and an improved ability to perform them. There are many reasons why form and alignment are very important, as you will discover in Chapter 5. There you will learn how to position your body from head to toe. Because Pilates is a whole body program, every part of your body participates all the time, whether or not it is visibly moving. Your neck, shoulders, back, abdominals, legs, toes, arms, fingers, and your breathing, all have a role to play in every Pilates exercise. Progress to Chapter 6 to learn the Secrets to Good Pilates Technique and take a giant step toward attaining that Pilates look. Return to the chapter often to develop the ease, fluidity, flexibility, and range of motion that keeps elevating your performance quality to a higher level. Because the potential intensity of each exercise is great, you will want to review the Release Movements in Chapter 7 that give your muscles the opportunity to rest, recuperate, and lengthen. You’ ll begin to feel and see tremendous improvements with practice of the fundamentals in these four chapters alone. When you feel the princi­ ples have been instilled in you, move on to the Mat Exercises in Chapter 8. And when you’ ve mastered the Mat, it’ s time to tackle Chapter 9: The Ball Exercises, which pose new challenges even for the advanced exerciser. Workouts are in Chapter 10, and there’ s where you’ ll find a program to meet your fitness level and goals. Are you looking to maximize your new commitment to Pilates, or want to further explore the wonders of Feldenkrais? Then read Chapter 11: Strategies For Improving, for ideas worth pursuing.

Mind Over Matter If you simply repeat the movements in a rote manner, without being attentive to what your body is doing, then you’ re not doing Pilates. Be forewarned: If you feel an exercise is easy, that’ s a sure sign that you are not adhering strictly to the instructions. You are most likely neglecting to fully stabilize and engage your muscles correctly. It is always possible to work deeper and harder, to become more attuned to and have greater control over the internal happenings in your body. Pilates, done correct­ ly, will always feel challenging.

Warm Muscles Work Best Before you start your Pilates routine, do a warm-up so that your muscles are ready to be stretched and strengthened. Muscles work best when they are warm; that is, when the temperature inside the muscles is elevated. Do a standard aerobics routine or be creative. Put on some music and do the jig, the rumba, or some hip hop dancing. If you’ re a walker, walk. If you’ re a stairclimber, then climb. It doesn ’ t matter what you do as long as you feel your body is heating up, that you’ re beginning to perspire, and that you feel loose and primed to engage your body and your mind to its full potential.

PREPARING FOR THE WORKOUT

25

Are you without a regular aerobic activity? Then try any or all of these simple moves. You may want to do each 5 or 10 times in sequence, and then start at the top and repeat the sequence again. Whatever your format, your goal is to keep moving for at least five minutes.

Hamstring curls

Jumping rope

r n

Punching / boxing

The Details Matter L et’ s take a look at the instructions you’ ll be receiving as you go along, all of which are important for your comfort and safety. They must be incorporated without fail, every time you exercise. - D on’ t be surprised if at first the instructions seem overwhelming. If you have carefully studied Chapter 4: Learning the Basics, you are certainly ready to proceed. The rest is a matter of practice and familiarity with the material. Pilates will always be a work in progress.

Purpose of Exercise In every Pilates exercise the intention is to fully engage the abdomi­ nals to strengthen the core. There are generally additional goals, such as increased strength, toning, or flexibility of a particular muscle or muscle group. Oftentimes these co-existing objectives call for isometric strength­ ening, or stationary holding. For example, if you put yourself in the tradi­ tional push-up position and lift and lower your right leg, your chest and arm muscles are working isometrically to keep your upper body supported. Your right leg muscles, on the other hand, are working isotonically, that is, you actually see movement occurring. This coordination of your breathing, core, upper and lower body, each with a different function and purpose in a particular exercise, is why Pilates cannot be learned in a day, in a week, or even in a month.

Level Always start with the Beginner exercises. You will avoid injury and achieve a steady rate of progress by taking it nice and easy and not trying to do too much too soon. Use your common sense in choosing exercises that are appropriate for your fitness level. Most advanced exercises should not be attempted if you have a back problem. Stay at lower levels and, over time, as your back strength­ ens, you will be able to gradually increase intensity.

Prerequisites You are referred to a Basic, Mat, or Ball exercise that you should be capable of doing before proceeding. This will both ensure your safety and

28

PILATES PERFECT

give you enhanced ability to perform the exercise. For example, you must be able to do the exercise Flight before you attempt Swim, or if you cannot t attempt to do it on the ball. do Leg Pull Back on the mat, don’

Enhancements Improved performance— greater ease, fluidity, increased range of motion— have their genesis in Chapter 6:

Secrets to Good Pilates

Technique. You may find doing the enhancement just once is all you need to make a difficult exercise smooth and graceful. O n the other hand, you may need to repeat these enhancements many times when you begin a specific exercise, until your body spontaneously learns to incorporate these new strategies.

Starting Position Flere’ s where you’ ll learn how to position your physical body. Even at the very outset of your Pilates workout program you will begin having an internal conversation with yourself. You will learn how to scan your body for unnecessary tension, align yourself from head to fingers to toes, and explore how and where to lengthen.

Action You’ ll be guided through a step-by-step description of the movement or movements that make up each exercise. Pay strict attention to the instructions. Any exercise can be potential­ ly dangerous, especially if performed incorrectly or too quickly. Move slowly, with control. Avoid jerking, pulling on, or hurling your body. Before you even begin to move a muscle form an intention in your mind. For a moment, think about doing the exercise with a body that’ s light, flexible, and responsive. It will relax your muscles and offset the s a very powerful technique. tendency to tense up. Try it. It’ Breathing cues are included. With each inhale breathe in deeply as you imagine a lengthening occurring in your body (reach through your fingers and your legs, feel that the space between each vertebra increase, get taller). And with each exhale expel the air completely through pursed lips as you contract your abdominals and perform a Kegel (see page 40).

PREPARING FOR THE WORKOUT

29

Repetitions This is the number of times an exercise should be repeated, or as will be the case for stretches, how long to stay in one position. You can feel free to do fewer. What is important is that you pay strict attention to form. If you can only do one repetition in good form— wonderful. Many repeti­ tions done incorrectly are simply worthless. Pilates is not a discipline that promotes multiple repetitions of each exercise. You will come to appreciate how variety is used to challenge and surprise the body so it learns to recruit muscles and stabilize the skeleton from various angles and in differing positions. And whatever position you are in— on your stomach, your back, your side, or supported on your hands and toes— you will be working your abdominals.

Body Checks Take the time to read and re-read these tips often so that you always keep them in mind as you execute the exercise. How can you tell whether you are doing an exercise correctly? You’ ll find the answer there. Keep in mind that where you are feeling the work of the exercise is crucial; this should always be in your abdominals. Can you sense a con ­ tinual build up of intensity, perhaps that of a burning sensation, in your abdominal area? Regardless of what part of your body is being asked to lift, bend, extend or twist, the effort is always to be centered in, and emanate from, your core. As every part of your body participates in every exercise, it’ s difficult even for the experienced Pilates student to remember it all. Constant, repeated reminders and cueing are an integral part of the teaching strategy, whether you take a live Pilates class, or do your program from a book. You will need to develop a Pilates mantra, a running commentary in your head, to focus constant attention on your form.

Power It Down If performing the exercise makes you strain your body, use this modifi­ cation. I promise you will still reap substantial benefits while continuing to work within your zone of safety. You may be given the option to keep your knees bent, to do one repetition and then rest, or to do just a portion of the exercise.

30

PILATES PERFECT

Power It

Up

It’ s always a good feeling when you notice your fitness level has improved. Now you’ re ready to up the intensity. You may be directed to make the movements bigger, or you might be asked to use a piece of equipment. These include wrist weights, ankle weights, a body bar, or the Magic Ring. If weights are called for, start with the lightest you can find and pro­ gressively increase by small increments over a period of days, weeks, and months. The safest plan would be to first use 1/2 pound weights, then progress to 1 pound, then 1 1/2 pounds and so on. Body bars generally begin at 3 pounds, then 6 pounds, 9 pounds, and up from there.

Your Equipment Portfolio What makes both Pilates and Feldenkrais (which you will learn more about shortly) so powerful is that they require no equipment whatsoever. Certainly if you are a beginner there is no need to use any of the toys that are pictured in this book. However, if you are a long-time exerciser who wants to put a little more zest or novelty in your program, or if there is a particular area of your body that you would like to improve (say more toning for the back of your arms or inner thighs), then you may want to consider the purchase of one or more of the following. The Magic Ring can be used effectively by anyone regardless of fitness level. Its most significant advantage is that it helps with learning how to achieve a Deep Abdominal Contraction. If you’ re having any difficulty feeling intensity in the abdominal area, then consider adding this piece of equipment to your fitness arsenal. The Magic Ring is also perfect for toning the inner thigh muscles. The body bar is used in this book concurrently to tone the arms and increase exercise intensity. You’ ll see it only in the Power It Up section. If you are looking to make some extra progress in defining your arms, this a good piece o f equipment to invest in. Ankle and wrist weights are inexpensive and can be used for a majority of the Pilates exercises. The intensity they add will benefit the advanced exerciser, so you’ ll see them in the Power It Up section. Using weights is a way to work your core while giving a boost to firming and toning your arms and legs.

Finally, both the stability ball and the medicine ball are for the expe­ rienced exerciser who wants to take his or her fitness level up a notch or two. They will greatly enhance your core stabilization skills, your coordination, and your balance. And if improving your overall flexibil­ ity is a major goal, then the stability ball will introduce you to a w on­ derful new strategy. You’ ll want to get a good mat, preferably one that you w on’ t slip on, that will afford you some traction when you’ re on your toes. And have a small pillow or a couple of towels handy for proper alignment of your head (see page 52). For more information about where to purchase any of the equipment mentioned above, take a look at the Resources page in the back of this book.

Stability B all

Body Bar

Ankle and Wrist Weights

What to Wear Any type of clothing you’ re comfortable in is fine as long as it doesn ’ t restrict movement in any direction. It’ s safer to avoid wearing jewelry, especially anything that hangs down or is sharp. Pilates is generally done with bare feet because it allows for a better grip on the floor or mat. Any type of push-up is safer when there is less

danger of the feet slipping. Bare feet are also highly recommended if you do any of the stability ball exercises.

Listen to Your Body You are your own best coach. If you feel pain, stop immediately. You cannot improve by working through pain, especially joint pain. This is not the time to grit your teeth and tough it out. Find another exercise you can do right now that is challenging yet pain free. Take care of your body and it will serve you well; abuse it and it will respond accordingly. Learn to dis­ tinguish between “ good hard work”and “ pain,”which is the harbinger of an injury. Persevere through the former, and desist with the latter. Remember, you will have lots of opportunities to get better. And with Pilates there will be many paths to this destination.

PREPARING FOR THE WORKOUT

33

C ha pter Q

Learning the Basics It’s A ll About the Middle

P

ilates is a full-body workout that emanates from your core. As you may recall from Chapter 2, the core consists of four muscles that

comprise the abdominal wall (

rectusabdominus, internal obliques,

obliques, and transverse abdominus), a muscle along your side and back (quadratus lumborum), and a large group of muscles that attach in varying configurations up and down and side to side along the spine from one vertebra to another (collectively known as the erector spinae). Through a technique known as stabilization the core is engaged with every Pilates exercise.

Why Not Moving Is Important Stabilization, in the context of exercise, means that one or more parts of your body are held completely still while another part of your body moves. Sound easy? In fact, it’ s quite difficult. There are two types of stabilization that form the foundation of Pilates. Pelvic stabilization serves to exclude the muscles along the front of your thigh and groin, the hip flexors, from assisting with exercises geared to abdominal work. Many people unwittingly perform crunches or curls with little or no abdominal involvement. Why? Because the body is clever; it will always want to conserve energy and reduce the effort of the task before it. Instinctively, without conscious thought, your body will try to make an exercise easier. And one way to do this is to get as many muscles as possible to participate, as when you enlist the hip flexors to work at the same time as the abdominals. The hip flexors are a bigger and stronger group o f muscles. If they are taken out of the picture, then the abdominals are recruited to a much greater extent. Another of the body’ s tricks to make a dif­ ficult movement easier is to use momentum, to barrel through an exercise rather than squeez­ ing and contracting the muscles to make the action smooth and controlled. N o wonder, then, that after years of traditional ab work a person may still not have “ flat” abs. With so

pelvic stabilization, on the other hand, you

iut create the environment for the abdominals to do the work because all the other muscles in the vicinity are prevented from assisting. The second type o f stabilization used in Pilates is spine stabilizaton, which anchors the upper torso. With this area immobile it is possible to eliminate the involvement o f chest and neck muscles (

major

and upper trapezius). The muscles used to stabilize the spine are the

36

PILATES P E R F E C T

lower trapezius and latissimus dorsi (located in the middle of the back). You will be cued to “ engage the lats”to keep your shoulders depressed (lowered) and your back firmly planted on the floor.

A New Look at Abdominal Training From my years of teaching and observing students it is apparent that most people do abdominal curls incorrectly. Some by pressing their lower back down and “ tucking under”their pelvis: some by pulling on their neck; some by swinging their elbows forward as they lift their head (which uses the chest muscles in lieu of abdominals); and some by sheer momentum, hurling their body forward and then allowing themselves to rock back down, letting physics do the work. If the pelvis is stabilized, that is, if it is not tucked under as you curl up, if the hip bones do not move, if you do not pull on you head, if you do not bring your elbows forward, or develop momentum to lift off the floor— then the only muscle group that can lift your trunk off the floor will be your abdominals.

Laying the Groundwork The sooner you understand and master the fundamen­ tals, the sooner you can plunge into the Pilates repertoire. The remainder of this chapter will fully explain, and give you the opportunity to practice, the following: •

Navel to spine

•

Kegel

•

Deep abdominal contraction

•

Pelvic stabilization

•

Engaging the lats

•

Spine stabilization

•

Breathing Spine Stabilization engages the lats and lower trapezius.

LEARNING THE BASICS

37

Navel to Spine Avoiding Belly Bulge T h is te c h n iq u e allow s you to access the deepest a b d o m in a l layer, th e

transverse

abdominus, w h ic h is a ctively involved in su p p o rtin g the in te rn a l organs th a t lie w ith in the a b d o m in a l cavity. As m any people (e specially women) grow older, they may fin d th a t t h e ir stom achs protrude, even if overall they are q u ite th in . The c u lp r it is often weak a b d o m in a l m u sc u la ­ ture that does not provide adequate support for th e w eight and b u lk of th e viscera deep w ith in the belly. Over tim e , the in te rn a l organs begin to push forward, e x p a n d in g the belly. U nfortunately, m any of the tra d itio n a l a b d o m in a l classes u n w ittin g ly tra in you to push the b e lly out.

Doing It Incorrectly F irs t le t ’s fe e l w hat you s h o u ld

not do. Tuck your p e lv is u n d e r so

fla tte n s in to th e flo o r (T his is th e “ P e lv ic T ilt ” d e s c rib e d in C h a p te r 6). P e rh a p s you w ill tig h te n your b u tto c ks or h a m s trin g m u scle s. Now p la c e one h a n d over your b e lly and lif t your head off th e floor. Does your sto m ach p u sh in to your hand? If so, you w ill need to take som e tim e to u n le a rn t h is h a b it.

The Proper Way Now, le t ’s p ra c tic e th e rig h t way. In h a le d e e p ly a nd th e n e x h a le fo rc e fu lly . As you e x h a le p u ll your navel in s tra ig h t back tow ards your s p in e , w h ic h is a lso th e d ire c tio n of th e floor. Do not ten se your b u tto c ks or h a m s trin g s. In o th e r w ords, you are

d o in g a

p e lv ic t ilt . C orrect t e c h n iq u e w ill m ean th a t you fe e l th e contraction, th e t ig h te n in g , d e e p w ith in your a b d o m in a l w a ll. You s h o u ld fe e l lik e you are w o rkin g h a rd , th a t an in te n s ity is b u ild in g up in your stom ach. A void le tt in g your c h e st s in k down or your ba ck round. A nd fin a lly , can you do a ll t h is without h o ld in g your breath? T h a t’s your goal. C ontract th e m u sc le s as t ig h t ly as you can, h o ld it for a co u n t of 5, and keep b re a th in g a ll th e w h ile . You can p ra c tic e t h is ex e rcise in any position; seated, s ta n d in g , even w h ile r e c lin ­ in g as you w atch TV.

3$

PILATES P E R F E C T

Navel to Spine

.TJT>

— T T --------- J

"T ™

7:

I

Correct: Navel to Spine

>

1

I“

movement visible)

_____------— _ _ _ _ _ _ _ _ ----- ,---- 1— .-...... -

Incorrect: Pelvic Tilt (pelvis raised, buttocks tightened)

LEARNING THE BASICS

39

Kege What’s a Kegel? A K eg e l is th e contraction (use) of th e m u s c le in your body th a t stops th e flo w of u rin e . W hen you perform a K eg e l you “ lif t ” th e p e lv ic floor. T he re is a c o n s id e ra b le w e ig h t b e in g pressed in to t h is area from th e in te rn a l organs ho u se d in th e p e lv is. W ith o u t stro ng p e lv ic flo o r m u s c le s in c o n tin e n c e may re su lt. P re g n a n t and post-natal wom an are often p re s c rib e d a re g im e n of K egel e x e rcise s to im pro ve b la d d e r co n tro l. P ra c tic in g K e g e ls re g u la rly h e lp s to keep your in s id e s stron g and healthy. So fe e l free to do th e m a ll day— m o rn in g , noon, and n ig h t.

Doing It the Wrong Way Contract the p e lv ic flo o r m u scle s and at the same tim e tu c k your p e lv is u n d e r and squeeze your buttock m uscles. You may fin d you’ re tig h te n in g your a b d o m in a ls (w hich w e’ ll want to do shortly, but not just yet) and d e v e lo p in g ten sio n a lo n g the front of your h ips.

Doing It Correctly Now, le t ’s p ra c tic e th e rig h t way. In h a le d e e p ly , and as you e x h a le perform a K egel u s in g th e m u s c le th a t stops th e flow of u rin e . Pay a tte n tio n to w hat e ls e is h a p p e n in g in your body. N othing e ls e s h o u ld be h a p p e n in g . R e la x your b u tto c ks m u s c le s , do not a llo w your h ip s to move or your back to press in to th e floor, and leave your a b d o m in a l m u s c le s unengaged. Do t h is 10 tim e s . E a ch tim e h o ld for a c o u n t of 5, th e n rela x fu lly . W hen you are c le a r a b o u t th e is o la tio n of th e p e lv ic flo o r m u sc le s , w hen you can do th e s e 10 re p e titio n s and b rea the at th e sam e tim e , proceed to th e next b a s ic m ovem ent, th e Deep A b d o m in a l C o n tra c tio n .

Enhancing the Action Need P ra ctic e

h e lp

w ith

K egels

in

t h is

one?

c o n ju n c tio n

w ith th e t ip s in C h a p te r 6— but be prepared for a new aw akening!

Correct: Kegel (no movement visible)

40

PILATES P E R F E C T

Deep Abdominal Contraction The Cornerstone W hen you can perform a D eep A b d o m in a l C o n tra c tio n you w ill be on your way to c o n ­ q u e r in g p e lv ic s t a b iliz a t io n , th e p iv o ta l s k ill re q u ire d in th e P ila te s program . P u ll your navel in s tro n g ly

and perform a K egel (see page 40). T he a b noth s h o u ld occur: T h

th e p e lv ic flo o r m u s c le s w ill co n tra ct, b u t tu c k u n d e r and th e h ip s do not move.

It’s in Every Exercise E a ch

re p e titio n

of each

P ila te s

e x e rcise

w ill

re q u ire

you

to

perform

a

D eep

A b d o m in a l C o n tra c tio n . T h is m ig h t take som e tim e to p e rfe ct, so p ra c tic e th e s e two c o m b in e d m ovem ents th ro u g h o u t th e day. H e re ’s a t r ic k — do it w hen ever you hear th e te le p h o n e rin g .

LEARNING THE B A S IC S

41

Pelvic Stabilization Anatomically Speaking The p e lv ic g ir d le is th e fu s io n of th re e bones, th e iliu m , th e ischium , and th e pubis. W hen you p la c e your h a n d s on your h ip s , y o u ’ re a c tu a lly on th e part of th e p e lv ic g ir d le known as th e ilium . If you h a p p e n to be seated u p rig h t as you read t h is , th e n y o u ’ re on th e part of your p e lv is c a lle d th e ischium . T he pubis is th e low er fro n ta l p o rtio n of your p e lv is . Your h ip jo in ts are th e concave su rfa c e s on e ith e r s id e (you c a n ’t fe e l these) w here your t h ig h bones ( femurs )c o n n e c t w ith th e p e lv ic g ird le . As I refer to the p e lv is thro u g ho u t t h is book keep in m in d th a t I ’ m ta lk in g about the w hole u n it, t h is rather large bone, to w h ic h are attached your two leg bones on e ith e r side. W hen you perform p e lv ic s t a b iliz a t io n you are cocontracting th e a b d o m in a ls and back m u s c le s to p ro v id e a s ta b le base. W hen th e e x e rcise c a lls for you to do a D eep A b d o m in a l C o n tra c tio n it is r e m in d in g you to e s ta b lis h t h is u n m o v in g fo u n d a tio n .

Anchoring Your Pelvis P e lv ic s ta b iliz a tio n m erges th e two m ovem ents y o u ’ve ju s t le a rn e d , N avel to S p in e and K e g e l, to p ro d u c e a D eep A b d o m in a l C o n tra c tio n . C o m b in e your m u s c u la r effo rt w ith th e fo llo w in g v is u a liz a tio n : create in your m in d ’s eye th e im age of your p e lv is as a b lo c k of heavy co n cre te , w e ig h te d in to th e flo o r and in c a p a b le of m ovem ent in any d ir e c t io n — up or dow n, rig h t or left.

Practicing a Curl with Pelvic Stabilization L ie on your back w ith your arm s by your s id e s , knees bent. Do a D eep A b d o m in a l C o n tra c tio n as you lif t your head off th e floor. K eep your s h o u ld e rs and n eck dow n and relaxed. Do not worry a b o u t c o m in g u p very h ig h . Just an in c h or two is w hat w e’ re after r ig h t now. As you c u rl u p look tow ard your right knee. Has a n y th in g h a p p e n e d at your

left hip? H as it com e off th e flo o r at a ll? Is th e re any s h if t in g of th e w e ig h t a lo n g your low er back? Your goal is no m ovem ent w hatsoever. Use th e D eep A b d o m in a l C o n tra c tio n a nd th e im age of your p e lv is as a b lo c k of c e m e n t to preven t any s h if t from o c c u rrin g . D o n ’t get d isc o u ra g e d . You lik e ly w on’t be a b le to a c h ie v e tru e p e lv ic s ta b iliz a tio n w ith o u t m any m o nths of p ra ctic e . Fortunately, in your s triv in g you w ill b e g in to am ass th e b e n e fits of P ila te s , p e rh a p s even s e e in g ea rly on th a t your stom ach is s ta rtin g to fla tte n . How w ill you know y o u ’ re on th e rig h t track? H e re ’s a hint: If an e x e rcise fe e ls easy, th e n y o u ’ re n o t d o in g it correctly. On th e o th e r h a n d , if you fe e l a b u rn in g se n sa tio n d e e p w ith in your b e lly , y o u ’ve gotten th e ha n g of it.

42

PILATES PERFECT

Pelvic Stabilization

Correct: Curl up right, left side of back on the floor

Anatomically Speaking T he “ la ts ” (the com m on term for th e latissim us dorsi m uscle) o rig in a te u n d e r your a rm p its a nd form a large part of your back, from th e bottom of your s h o u ld e r b la d e s a ll th e way dow n to th e top of your buttocks.

The Rationale T h ro u g h o u t t h is program you w ill be d ire c te d to “ engage your la ts ” to a vo id u s in g your u p p e r back m u s c le s ( s p e c ific a lly th e upper trapezius, w h ic h ra ise s your sh o u ld e rs) a nd neck m u s c le s (w hich can le a d to spasms). T he cue, “ keep your s h o u ld e rs down and re la x e d ” w ill c a ll upon you to do a m ild c o n tra c tio n of th e la t m u s c le s a nd lower trapez­

ius to e lim in a t e th e u n a ttra c tiv e “ h u n c h in g u p ” of th e s h o u ld e rs a n d a ssist w ith s p in e s t a b iliz a t io n (see below).

Finding the Right Muscle to Squeeze L ift both s h o u ld e rs up, and th e n b rin g th e m back down b u t a c tu a lly press them down a lit t le fu rth e r. W hat m u s c le do you e n lis t to m ake your s h o u ld e rs move down more? Do th e a c tio n several tim e s u n t il y o u ’ re c le a r w here t h is a d d itio n a l p re s s in g down m ovem ent is g en era ted.

M ake a k in e s th e tic m em ory of t h is

p la c e so you know w here to d ire c t your a tte n tio n w hen c a lle d upon to rela x your s h o u ld e rs . If you have a M a gic R in g , lie on th e floor, knees ben t, a nd h o ld th e rin g co m fo rta b ly out in fro n t of your chest. Have your fin g e rs lo n g and re la x e d , not g r ip p in g th e rin g . D ire c t your a tte n tio n to th e area at th e le ve l of your a rm p it a lo n g th e s id e of your b a ck as you lig h t ly p u t p re ssu re on th e rin g . Pay a tte n tio n to an im p o rta n t d is tin c tio n : th e d ire c tio n of th e m ovem ent is a dow nw ard one. You s h o u ld not be p in c h in g your s h o u ld e r b la d e s together. Be q u it e c e rta in th a t you a void d o in g th is . S t ill h a v in g tro u b le f in d in g th e rig h t spot? L ie on th e flo o r w ith your knees ben t and arm s a lo n g your s id e s , p a lm s down. Now reach w ith your fin g e rs tow ards your h e e ls as if you w ant to to u c h them . A llo w your s h o u ld e r b la d e s to move dow nw ard b u t be sure to a void ro u n d in g your s h o u ld e rs forw ard or off th e floor. P u t th a t f e e lin g in to your m u s c le m em ory ba nk a n d carry it over to your pe rfo rm a n ce of th e P ila te s exercises.

44

PILATES P E R F E C T

Engaging the Lats

Squeezing Magic Ring

Incorrect: Shoulders hunched

Correct: Lats engaged, shoulders pressed down

LEARNING THE B A S IC S

45

Spine Stabilization Creating a Stable Base for Arm Work H e re ’s a s im p le

m ovem ent to do w h ile seated or s ta n d in g .

L ift your right arm

overhead a nd reach u p as h ig h as you can. D id you b en d a lit t le to your left w ith your torso as you d id th is ? Or d id you h o ld your torso c o m p le te ly r ig id so th e re was no m ovem ent of your r ib cage? B o th s tra te g ie s c o u ld be c o rre c t, b u t o n ly in th e la tte r d id you p e rfo rm s p in a l s t a b iliz a t io n , m o v in g y o u r arm th ro u g h s p a c e w h ile th e rest of y o u r u p p e r body re m a in e d im m o b ile . S p in e s t a b iliz a t io n is s im p ly u s in g th e te c h n iq u e of E n g a g in g th e Lats (see page 44) to a n c h o r your u p p e r torso w hen you move your arms.

The Rationale A n c h o rin g th e s p in e h e lp s protect your back. It does t h is by r e c r u it in g m ore of your b o d y ’s m u s c u la tu re , th e re b y d e c re a s in g th e v u ln e ra b lity of in d iv id u a l m u s c le s to injury. T he m ore of you th a t is a c tiv e ly b e in g s t a b iliz e d , th e g rea ter th e a b ilit y of th e exer­ c is e s to a c h ie v e t h e ir targeted s tre n g th e n in g o b je c tiv e s w hen p e rfo rm in g them .

th e g rea ter safety to you

Practicing a Pullover with Spinal Stabilization L ie on your back w ith your knees bent. H o ld a w e ig ht, body bar, or tow el stre tc h e d out over your head (resting in th e d ire c tio n of th e flo o r b e h in d you in a c o m fo rta b le spot). Now b rin g your arm s over to your m id -ch e st area. R e turn to th e s ta rtin g p o s itio n . L e t’s a dd th e fe a tu re s th a t tra nsfo rm t h is p u llo v e r m ovem ent in to a P ila te s exercise. F irst, b rin g your aw areness to your lats. Now in it ia t e th e m ovem ents from t h is p la c e on your back. At th e sam e tim e perform p e lv ic s t a b iliz a t io n , a n c h o r your ba ck, and le n g th e n your neck so your c h in is s lig h t ly down. Your goal is to e lim in a t e any b e n d in g of your c h e s t area, any ro u n d in g of your s h o u ld e rs , or any m ovem ent of your head. T he only m o ving parts s h o u ld be your arm s. Try t h is a n d see th e e ffe c t of t h is new focus. Do you fe e l a d iffe re n c e ? D o n ’t you f in d th a t m ore effort is needed? If y o u ’ re d o in g it c o rre c tly you are in d e e d w o rkin g h a rd e r b eca use you are e n g a g in g more of your body. S o u n d s a lm o s t lik e a paradox. Yet e lim in a tin g m ovem ent re q u ire s th a t m u s c le s are re c ru ite d to c o n tra ct in t h e ir is o m e tric (non-m oving) fa s h io n , and an is o m e tric c o n tra c ­ tio n is one th a t q u ic k ly b u ild s up te n s io n in th e m u s c le , p ro d u c in g a g rea ter in te n s ity and r e q u ir in g c o n s id e ra b le m ore exertio n .

46

PILATES PERFECT

Spine Stabilization

LEARNING THE BASICS

47

Do You Hold Your Breath? W h ile it so u n d s c o n tra d ic to ry , P ila te s is a b o u t stre n g th w ith o u t te n s io n . So how, th e n , can we co n tro l and exert our m u s c le s w ith o u t te n s in g our body? By using o ur breath in s te a d of

holding our brea th. We are a ll so geared up to m ake a great effo rt w

we e x e rcise th a t th e n a tu ra l te n d e n c y is to su s p e n d b re a th in g . If you f in d you are u n a b le to perform an e x e rcise w ith o u t h o ld in g your b rea th or w ith o u t f e e lin g great s tra in , use one of th e Power It Down o p tio n s , or choose a n o th e r e x e rcise m ore c o m p a tib le w ith your p resen t le v e l of fitn e ss.

Inhaling and Exhaling In P ila te s th e in h a le is used as a m eans to create le n g th — t h in k of a ir g o in g th ro u g h

th e body u n t il it escapes out of th e feet, th e ha n ds, and th e head. T he e x h a le is used to g ive energy to your m ovem ent and as a m eans to keep th e body in a rela L e t’s p ra c tic e th e co rre ct b re a th in g te c h n iq u e . P la c e your h a n d s on your low er rib s. In h a le d e e p ly th ro u g h your nose and fe e l th e a ir e n la rg e your torso. Im a g in e your rib s e x p a n d in g lik e a b a ll. (Your rib s are not o n ly in th e fro n t a nd s id e of your body, th ey to ta lly enco m pa ss your w h o le torso, a ll th e way a ro un d th e back). Now e x h a le f u lly th ro u g h your m o u th , p u s h in g th e a ir out. Pay a tte n tio n to w here t h is brea th is c o m in g from . T h in k of th e a ir c o m in g from your lu n g s , not your b e lly , so th a t th e e x h a la tio n c o m ­ p le te ly e x p e ls a ll th e a ir from th e lu n g s and rela xes your rib s dow nw ard in th e d ire c tio n of your feet. E a ch tim e you in h a le try to e n la rg e your rib cage even m ore, and ea ch tim e you e x h a le try to co m press your lu n g s m ore co m p le te ly .

Enhancing the Action You w ill be c h a lle n g e d by th e p a ra d o x ic a l nature of th e F e ld e n k ra is - in s p ire d B re a th in g s e q u e n c e , p re se n te d in th e C h a p te r 6. It w ill g iv e you a new a p p re c ia tio n of your re sp ira to ry c a p a b ilit ie s .

48

PILATES PERFECT

111!

|| |K |||| lii::l| jr |

Hands on lower ribs

mama

LEARNING THE BASICS

C ha pter Q

Form and Alignment A “ Look” with a Purpose

E

very part of your body is attended to in Pilates, from head to toes to fingers. How you position your body not only adds to the beauty of

the performance, it helps protect you from injury. No detail is too small; each has a reason routed in biomechanics, muscle recruitment, or esthetics. Our bodies are designed to move optimally according to the structure of our joints. How and where we position ourselves allows us to exercise with the greatest range of motion within the safest possible parameters. In paying attention to form we can control which muscles are to be used, and which are not. To achieve the Pilates “ look”the right muscles must be engaged so that other muscles can relax. In physiological terms, when we contract a muscle we cause it to shorten. At the same time, when a muscle is contracted it causes the antagonist muscle to lengthen. For example, if you were to contract your biceps, the muscle group on the front part of your upper arm, you would cause the triceps, which lie on the back of the upper arm, to be stretched out a little.

If you would like muscles that are elongated, rather than tight and bulky, you will need to faithfully and consistently adhere to the guidelines for proper technique.

This chapter will teach you the following: • Relaxing the Neck and Shoulders • Head Alignment • Turning Out From the Hip • Lengthening Out of the Sockets • Lifting Up While Sitting Pointing and Flexing the Foot Hand and Finger Positioning

t

Relaxing the Neck and Shoulders Blame It on Life's Stresses Many people deposit their daily worries and anxieties into their neck and shoulders. The undesirable consequence may be persistent discomfort in that area, created by chronic muscle tension. It is not uncommon for some people to approach any difficult or seem­ ingly demanding task with a habitual “ tensing”up of the shoulders and neck. What happens when a muscle is under constant impetus to contract? In addition to pain, the consequence is the decidedly nonPilates look of an enlarged neck and hunched up shoulders.

Cues for Proper Alignment You will receive constant reminders to pay special attention to this part of your anatomy. “ Relax the shoulders,”“ keep your head free from tension,”and “ use your lats”are various cues to assist you.

Enhancement Get acquainted with two movement patterns in Chapter 6, Shoulders Up and Down and Shoulders Together and Apart. They will make you aware of how you are holding yourself and enable you to instantly replace rigidity with relaxation.

Head Alignment Our Natural Predilection Our cultural predisposition is to lean forward— sometimes as a gesture of polite attentiveness, and other times because we need to see or hear better. This “ forward head”position has potential ramifications down the road. Often, it is the root of eventual neck, shoulder, and even back pain. If it creates short or tight muscles it may make it impossible for you to lie down on your back without substantially arching or curving your neck.

52

PILATES PERFECT

Checking Your Head Alignment Even if you don’ t experience any tightness, take a moment to pay attention to the position of your head and determine your pattern.

is

my experience that most people are unaware when they are in an unsafe neck alignment. Lie on your back and see if you can tell at what spot the back of your head makes contact with the

w ;’

floor. Chances are it’ s towards the top of your head, with your chin pointing upward. Change the contact point so that it’ s closer to the base of your skull. This means your chin will tilt down slightly and you will have the feeling of a gentle

Incorrect: Chin pointing up

stretch or lengthening at the back of your neck. Try using a pillow or a couple o f towels for elevation and feel whether you have a sense of increased comfort.

Where Are You Looking? It’ s so ingrained in the gym mentality that I find it difficult to stop people from “looking up at the ceiling”as they lift their head off the floor. There is no value in this approach and there is a large downside— straining and bulging neck muscles. When you lift your head up allow it to bend forward in a natural arc so your chin comes nearer to

Correct: Chin tiltin g down

your chest and your eyes look more or less between your legs.

Enhancement If you practice Holding Up Your Head in Chapter 6, you will easily be able to achieve the proper form. Your body will quickly learn these new movement patterns and you’ ll soon be able to lift your head up from the floor much higher, and hold it there longer with considerably less effort.

Correct: Bending forward (no strain)

FORM AND ALIGNMENT

53

From the Prone Position Performing exercises when face down, such as push ups, also requires attention to neck alignment. Your goal is to keep your head aligned with your spine, as if your head is an extension of your spine (which it is). This means you neither look up nor look down. Your head should not “ droop” nor should it “ arch back.”

Turning Out From the Hip Pilates Stance You will be cued to “ squeeze the sides of your buttocks and backs of your upper legs”as the impetus to turn your legs out from the hip joint. D on’ t think of turning your feet out; initiating from the feet can cause stress to the knee joint. Allow your feet to just turn out as a natural result of the hip rotating outwards. As is always the case with Pilates, this attention to where the contrac­ tion originates has important implications. Some muscles are being inhib­ ited so others can be recruited. In this instance we are eliminating the front thigh muscles (quadriceps) so you don’ t get a “ bulked up”look to your legs. At the same time we’ re engaging the buttocks, as well as the outer and inner thighs; the areas that most of us want lifted, toned, or sculpted.

Practicing the Movement Lie on your back with your legs resting on the floor in an extended position. Your goal is to outwardly rotate your upper thigh bone (femur) to get your legs in a “ turn out”position. Begin by tightening the sides of your buttock muscles (gluteals),

54

PILATES PERFECT

and allow the back of your thigh muscles (hamstrings) and inner thigh muscles (adductors) to contribute. Keep your feet relaxed. Do not begin by turning your feet out. Now try the Pilates Stance with both legs straight up in the air so that they form a 90 degree angle with your body (if this is uncomfortable bend your knees). Again, allow your legs to turn out from the contraction of your buttocks and upper portion o f your outer and inner thighs. Remember to avoid tensing the front thigh muscles. Let your feet turn out in response to the rotation from your upper thighs; do not force them.

Lengthening Out of the Sockets Our Usual Patterns Most of our days are spent compressing our bodies. W e’ re either hunched over in front of a computer, reclining as we watch TV, slumping into one hip as we stand, or slouching as we walk. Pilates reverses the toil of these everyday behaviors through its emphasis on lengthening the muscles and aligning the skeleton into efficient posture. Throughout the Pilates program you’ ll be directed to “ reach through your arms, hands, fingers or legs”which decompresses the shoulders and hip joints (often called the shoulder sockets and hip sockets) by putting more space between a bone (e.g. the humerus, or the femur) and how it sits in its respective joint. This is the antithesis and antidote to habitual jamming into the joints, which is the norm for most people.

Lengthening arms out of sockets

Lengthening legs out of sockets

FORM AND ALIGNMENT

55

Another cue will be to get a sense of “lengthening your waistline”by increasing the distance between the top of your hip bones and your bottom rib. Imagery can be helpful. You might visualize a ray of light being emitted from your feet and your hands, like a burst of energy taking your arms and legs further and further away from your body. Or you can pretend someone is actually trying to pull your arms out of the shoulder socket and your legs out of the hip socket.

Go Ahead and Try It Lie on your back with your arms overhead. Now reach through both arms and feel your ribs move upwards. Is your waistline being stretched? D o you sense your torso getting longer? Are you any taller?

Enhancing the Movement A wonderful way to not only learn

to lengthen but to actually be

lengthened is put forth in the Release exercise, Full Body Stretch, page 104.

Lifting Up W hile Sitting Is This Difficult For You? Sitting on the floor comfortably is a challenge for many of us. Chances are you lean backward a little, or your spine rounds, or perhaps your shoul­ ders hunch up. You may feel restricted by stiff leg muscles or a tight lower back— or you may have just acquired a habit of poor sitting posture.

Tipsfor Improved Sitting Sit on a chair or on the floor in a position that’ s as comfortable as you can make it. Where does the bottom of your pelvic bone (the ischium, also called the sitting bone) make contact? Lift your chest up, straighten your spine, and notice a shift forward on your sitting bone. Lengthen out of your waist, creating more space between your bottom rib

56

PR A TES PERFECT

and the top of your hip bone. Think of sitting slightly forward of your hips whenever you’ re in a seated position.

Enhancement If you’ d like to mitigate any discomfort in this posture, practice Sitting Comfortably, page 74-

Pointing and Flexing the Foot Why Is This Important? Proper activation and placement of the foot keeps your whole leg in good alignment, which is pivotal in preventing injury to the knees and hips. It can also help you avoid foot or toe cramping, which com m only occurs with muscle tension. And finally, it can enhance the flexibility of the foot and lower leg by stretching two areas that are fre­ quently overworked— the calf muscles and top arch o f the foot.

D on’ t Curl the Toes Under When an exercise calls for you to “ point your foot,”do not point or curl your toes. Instead, see if you can create a

-sV

stretch along the top of your ankle and top of your foot (instep). The toes should remain relaxed.

D on’ t Flex the Toes Back The cue to “ flex your foot”should be accomplished by leading with your heel and

Correct: Pointed foot

then pulling the top of your foot closer to your shins. Sense the stretch occurring at the back of your ankle and up the back of your lower legs. Again, there is no involve­ ment of the toes.

Correct: Flexed foot

FORM AND ALIGNMENT

57

Hand and Finger Positioning You will go a long way toward keeping your entire body free of tension by relaxing and lengthening your fingers. W hen you hold a body bar, for example, your fingers should be off the bar and long, so that the weight of the bar is supported in your palm between your thumb and forefinger. W hen your weight is supported by your hands, as in a Push-Up, keep your fingers pointing straight ahead. If you feel any stress or pain in your wrist, however, try placing your knuckles on the floor instead and see if this feels any better. If your discomfort persists, many of the exercises illus-

Correct: Palms support weight of body bar

trated on the hands can be performed by supporting yourself on your forearms. (See the Power It Down version of the Push-Up, page 174 ). Hands should be directly under your shoulders for Push-Ups. Many people tend to have their hands wide apart and somewhat in front of them. You will be in better biomechanical alignment— and therefore put less stress on your shoulders, elbows and wrist— if you follow the direc-

58

PILATES PERFECT

tions above. But be prepared: if this is not your usual hand placement it will make the exercise considerably more difficult. You may not be able to bring your chest nearly as close to the floor when you bend your elbows.

Push-Up on knuckles

Push-Up on hands

li»«j

FORM AND ALIGNMENT

59

C ha pter 0

The Secrets to Good Pilates Technique A New Synthesis

G

raceful, elegant, poised, flexible, strong, balanced. A combination of visual delight with physical power. Would you like to find the

path that will help you acquire this type of body? Sometimes a little ingenuity is needed, which is just what you will find in this chapter. Here you’ ll find ideas inspired by a method called Feldenkrais, named after its creator, Moshe Feldenkrais, who, like Joseph Pilates, devel­ oped it to cure his own debilitating condition.

Is your back always tight? Are your hamstrings too inflexible to ever straighten your knees? Do your shoulders always stay lifted, giving you a hunched look? Does it feel difficult to lift and hold your head away from the floor? Or your legs up in the air? Are you tight in your hips or inner thighs? If you would like to see improvement in any or all of these areas, then this chapter is for you.

The Power of Feldenkrais Those who have tried Feldenkrais sing its praises. However, the tech­ nique is still largely unknown. From one end of the spectrum to the other, from the impaired to the athletic, from the movement challenged to the gifted sports professional, Feldenkrais can make a difference. All along the continuum of health, fitness, and ability, Feldenkrais is able to interject greater versatility and freedom of movement. Feldenkrais can be described as a type of neuromuscular retraining that gives the brain an opportunity to learn, or relearn, ways to move with ease and comfort. When applied to the average person it can address common aches and pains or, as I’ ll be using it in this book, lessen musculoskeletal restrictions. Simply put, Feldenkrais increases your movement options. Moshe Feldenkrais (1904-1984) was a man ahead of his time and only now is science beginning to catch up to his genius. Controlled research studies are revealing that Feldenkrais does indeed work, and our recently enhanced understanding of how the brain functions is beginning to elucidate why it works.

How Does the Magic Happen? The “ secrets”that you will learn in this chapter work because they focus on changing your normal habits. They break patterns that your body has used, probably for many years, and teach the brain to solve the movement puzzle in new ways that add greater ease, efficiency, and enjoyment. These improvements occur because additional elements of your body are called upon to participate in the action. If your shoulder hurts, don’ t just look to what is happening inside the shoulder joint. The answers may lie elsewhere: your rib cage may not have

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PILATES PERFECT

adequate mobility; your shoulders blades may fail to rotate; your spine may not twist properly. You will learn to think of your body as a unified whole and begin to see how different parts of your body affect each other. One of the key ingredients to a pain free back, for example, may be freedom of the pelvis to move in any direction. Many back specialists focus on strengthening and stretching the abdominals and the erector spinae (muscles of the back). The Feldenkrais Method proposes that the entire body is involved, and does not limit itself to the specific part or parts of the body that are suffering. One of the key ingredients to a pain free back, for example, may be freedom of the pelvis to move in any direction. It is no surprise then, with the majority of Americans likely to become afflicted with back pain at some point in their lives, that most of the people I have seen in my work over the years have limited pelvic movement.

An Unbeatable Combination Pilates and Feldenkrais have in common their focus on the pelvis. But in other ways, Pilates and Feldenkrais are the antithesis of one another. Developing coordinated muscular strength and awareness to prevent movement through stabilization is the goal of the former, and acquiring new options to enable more movement is the achievement of the latter. I believe that pairing them can facilitate powerful changes in your body. Because the focus of this book is Pilates, I have truncated the sequences in this chapter so they last a few moments. Generally, a full Feldenkrais lesson is about forty-five minutes long. Contained in this chapter are powerful mini-processes from which you can derive a noticeable difference in just a short time. They cannot, however, deliver the benefit of a full Feldenkrais experience. We each have our own internal body mysteries that propel us to move in certain ways. The sequences I’ ve chosen to put on the page may not be sufficient to unravel your somatic secrets. If you experience no change, or if you’ d like to achieve greater progress, take a look at Chapter 11: Strategies for Improving. The possibilities for learning how to move better are infinite. Any addi­ tional time you can spare to learn more about Feldenkrais will add to your life immeasurably. You will find yourself turning to this method again and again as a way to enhance just about any endeavor or pursuit you undertake.

THE SECRETS TO GOOD PILATES TECHNIQUE

63

Your Mantra for Discovering New Possibilities As you explore the movements in this chapter, continually remind yourself of the following: • There should be no pain; stop immediately if feel any pain. • Start with simply imagining yourself following the instructions. • Next, do a tiny movement such that a person looking at you could not even see anything occurring. • Gradually, with no force or effort involved, allow the range of motion to increase until you achieve a comfortable, non-straining, range of motion. • You never need to attain your possible end point or maximum stretch. Stop at some point in the middle of your ability, not where you could be if you really pushed yourself. • Do not try to match the models in the photos. Your body may move differently, or to a lesser or greater degree. • G o slow, the slower the better. • Perform each movement in the easiest, simplest, least straining way you know how. • Scan your body for any unnecessary tension and attempt to let go of it. • Pay attention to your breathing. Do not hold your breath. Discover for yourself whether exhaling or inhaling helps with each step along the way. Other key points to bear in mind: • Do at least the fewest number of repetitions listed for each series— but always feel free to do more. • Take a rest between each direction for a brief moment— and you can rest more often if you wish. • When you rest you can choose to return to the starting position, you can lie down on your back, or you can find another comfortable position. • It bears repeating again: stop if you feel pain. Simply do the entire sequence in your imagination. As unbelievable as it sounds, this will be enough to make noticeable improvements.

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PILATES PERFECT

Do you think your muscles are just too tight or stiff to attain the Pilates body? Be prepared to start bending, stretching, and moving in ways you thought were utterly impossible.

Here is an overview of what you will learn in this chapter: • Rotation • Holding the Head Up • Pelvic Tilt • Head Drop Back • Sitting Comfortably • Kegel • Shoulders Up and Down • Arms Lying Straight Overhead • Shoulders Together and Apart • Hamstring Flexibility • Inner Thigh Flexibility • Hip Flexor Flexibility • Holding the Legs Up • Preparing for Back Work I • Preparing for Back Work II • Breathing • Rolling

THE SECRETS TO GOOD PILATES TECHNIQUE

65

Rotation PURPOSE T u rn in g takes a s u p p le s p in e , but it also re q u ire s in v o lv in g your w hole body to move in a coor­ d in a te d way. C rea ting a fu lly m o b ile s p in e is one of th e goals e m b edded in th e P ila te s m ethod and w ith the fo llo w in g F e ld e n k ra is - in flu e n c e d series of m ovem ents you w ill im m e d ia te ly sense a new freedom and perhaps even awe of your body’s power to so e a sily im prove.

PILATES EXERCISES T h is enha n ce m e nt w ill h e lp w ith a ll P ila te s exercises tha t re q u ire you to rotate your spine: Seated Twist, B icy c le , Scissors.

S it w ith your legs apart com fortably or in a cross-legged po sitio n. B rin g your arm s to th e halfway p o in t between stra ig h t out in front and stra ig h t out to the side. Twist your torso to th e

right, and then to the left. N otice how far you turn in each d ire c tio n .

REPETITIONS Do each m ovem ent slowly, easily, w itho u t try in g too hard, 4 tim e s (only a very few re p e titio n s are needed for t h is one).

ENHANCING THE ACTION 1.

Perform th e action above. Try to m a in ta in the d ista n ce between your arm s as you tw ist to the right. Just do w hat’s easy. Then tw ist to the left. Listen to your body. How far can you e a sily twist? Do you im m e d ia te ly tense your shoulders? Do you h o ld your breath?

2.

T h is tim e , as you tw ist your torso to th e right, turn your head to look to th e left, and as you tw ist to the left, turn and look to th e right.

3.

Now, turn your

body to the right and your

to the left, but t h is tim e take

to the right. Then reverse it— turn your body to the left and your head to the right but turn your eyes to look to the left. 4.

66

Do the in it ia l movem ent. Can you turn fa rthe r now?

PILATES PERFECT

.

Action: Arms extended

: ' II

■ ■ II

Rotation

Action: Torso twist right

Enhancement No. 2: Torso twist right, head turn left

THE SECRETS TO GOOD PILATES TECHNIQUE

67

PURPOSE An integral part of the P ila te s repertoire is the a b ilit y to lif t th e head off the flo o r and keep it lifte d for an extended p eriod of tim e. It w ould be n atural to assum e tha t strong neck m u scle s need to be developed. S u rp ris in g ly , your a b ility to a c c o m p lis h t h is m aneuver re lie s on good b o d ily “ o rg a n iz a tio n " rather than m u scle strength. For exam ple, your che st m ust soften and your rib s m ust move downward to m ake t h is move easy. If you fin d tha t k e e p in g your head lifte d w itho ut support for more than a second or two is im p o s s ib le for you, th is sequence w ill change that im m ediately.

PILATES EXERCISES B re a th in g to 100, S in g le Leg S tretch, S tra ig h t Leg S tretch, Legs Lower and L ift, Crisscross, Scissors, D o u b le Leg Extension, Teaser— and a ll of th e a b d o m in a l exercises tha t re q u ire you to lif t and th e n lower your head.

L ie on your back w ith your knees bent. L ift your head off th e floor. Im a g in e you were g o in g to h o ld it up for an hour. C o u ld you?

REPETITIONS W ith th e least am ount of effort p o ssib le , do each m ovem ent 4 to 6 tim es.

ENHANCING THE ACTION 1.

L ie on your back w ith your knees bent and your feet fla t on the floor. L ift your head

up and notice w h ic h way you

eyes move. Do they look forward, or move up, or even m o v e

down? 2.

L ift your head and try to look b e h in d you, not up to th e c e ilin g , but as if you’re try ing to see the w all thro u g h the back of your head.

3.

P lace both feet on the floor. Now lif t your h e e ls up. W hat h a ppen s at your lower back? A ccentuate t h is m ovem ent of your back.

4.

T h is tim e lif t your toes up. W hat h a ppen s at your lower back? Does it com e a lit t le closer to the floor? A llow th a t to happen even more.

5.

L ift both feet off th e floor, and b rin g your knees to your chest. B rin g your ha nds b e h in d your head, elbow s p o in tin g forward. L ift your head up and b rin g your knees a lit t le b it toward your elbow s and your elbow s a lit t le b it toward your knees. P lace your head back down to rest c o m p le te ly between each re p e titio n .

68

PILATES PERFECT

Holding the Head Up

6.

L ift your head up and b rin g your knees away a lit t le b it from your elbow s and your elbow s away from your knees. Your head s h o u ld return to rest on the flo o r after each effort.

7.

Put your feet back down on the ground. P lace your ha nds on your bottom ribs. Press the rib s down ge n tly toward your feet (be sure you are not p ressin g toward the floor).

8.

Move your ha nd s to your breastbone. A gain, press down ge n tly towards your feet.

9.

P lace one hand on a spot on your breastbone. T h in k of lif t in g your head up from th is spot.

10.

Now com e back to the o rig in a l test movement. Your knees s h o u ld be bent so your feet are on th e floor. Just lif t your head. Has it becom e lighter?

Action: Feet flat, head up

Enhancement No. 3: Heels up

Enhancement No. 4: Toes up

Enhancement No. 5: Knees to chest

--_--Enhancement No. 7: Rib press

Enhancement No. 8: Breastbone press

Pelvic Tilt PURPOSE The a b ility to d ire c t or in h ib it th e m ovem ents of the p e lv is — forward and back, s id e to sid e , and c ir c lin g — is at the core of most of the P ila te s repertoire.

PILATES EXERCISE R o ll Down, Buttocks Squeezes, Cat S tretch.

PURPOSE Tuck your p e lv is u n d e r so th a t your lower back b e g in s to press aga in st th e floor. Reverse th e m ovem ent so th a t you create a h o llo w space between your lower back and the floor. Make th e m ovem ent very s m a ll, so s m a ll that if a person was lo o k in g at you they w ould have d iffic u lt y se e in g that you are d o in g a n y th in g at a ll. Get a sense of how c le a r t h is is for you rig h t now.

REPETITIONS Perform each and every m ovem ent in a pain-free, com fortable zone, w ith the least am ount of effort, 8 to 10 tim es.

ENHANCING THE ACTION 1.

Tuck your p e lv is u n d e r gently, just a litt le , so tha t your lower back b e gins to press against the floor. Now reverse th e m ovem ent so tha t you create a hollow space between your lower back and th e floor.

2.

Stop th e m ovem ent of the pelvis. Turn your head a lit t le to the right, and then a lit t le to th e left.

3.

C o m b ine the P e lv ic T ilt m ovem ents w ith th e turn of th e head to the right and left.

4.

Do th e t ilt in g at one speed w h ile m oving your head at another speed. T h is may seem im p o s s ib le , but give it a try.

5.

Stop what you’ve been d o in g and rest a m oment.

6.

P lace the soles of your feet together. L ift your right h ip up so you ro ll to the left, and then lif t your left h ip up so you ro ll to the right. Rem em ber, begin w ith a m icro sco p ­ ic m ovem ent, barely more than d o in g n o th in g at a ll.

7.

Now as you lif t your right h ip and ro ll a lit t le to the left, turn your head to the left, and return to the center.

8.

T h is tim e lif t your left h ip , ro ll to the right, turn your head to the right, and again to the center.

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PILATES PERFECT

Pelvic Tilt 9.

We’ ll reverse it now. L ift your right h ip and roll to the left, and turn your head to the right.

10.

Next, lif t your left h ip and ro ll to the right w h ile tu rn in g your head to th e left.

11.

S it up and p lace th e soles of your feet together. In t h is seated p o sitio n , lif t your right h ip up, and then your left h ip .

12.

S t ill seated, hang your head way back so your c h in com es away from your chest, and do a P e lv ic T ilt forward and back a c o u p le of tim es. (If it is d if f ic u lt to b rin g the head back, see Drop Head Back).

13.

L ie down again and do th e in it ia l P e lv ic T it movem ent. Do you feel a d iffe re n c e from when you began to do it just a few m om ents ago?

Enhancement No. 6: Hip rolling

Enhancement No. 11: Right hip lift

Enhancement No. 12: Head back

— 71

'Tills: i ii ii I lls

■

ill

IT

si!

Head Drop Back PURPOSE We often h o ld our heads w ith great rig id ity . Over tim e , th is can lead to the loss of f u ll m ovem ent p o te n tia l and co n trib u te to c h ro n ic neck and s h o u ld e r pain.

PILATES EXERCISES Cat S tretch, B ack Arch (ball).

In a seated p o sitio n (on a c h a ir or on the floor) drop your head back as far as you can so your c h in moves away from your chest. Take care of yourself. D on ’t try to “ work th ro u g h ” any pain. Stay in a very s m a ll range of m otion. Use m icrom ovem ents, or just im a g in e yourself d o in g it. R em em ber to keep your hands p o sitio n e d on your face. Do not try to e m ula te the m o del, as h is neck bends q u ite far back.

REPETITIONS Do each step 8 to 10 tim e s, slowly, barely m oving at a ll. Then do 8 to 10 re p e titio n s, g ra d u ­ a lly in c re a sin g th e range of m otion. If you feel any pa in stop im m e d ia te ly , and do it in your im a g in a tio n .

ENHANCING THE ACTION 1.

C up your c h in w ith both hands. The heel of your hand s h o u ld suppo rt your c h in and your fin g e rs s h o u ld be on your cheeks. Start by m oving your head up 1 in c h (yes, just 1 inch), and then down 1 inch. up and down as you co ntinue.

2.

Gradually increase th e d ist

S t ill h o ld in g your c h in , move your head up and look up w ith your eyes as far as you can. Then lower your c h in w ith your eyes also lo o k in g down.

3.

S t ill h o ld in g your c h in , move your head up and look down. Then reverse th e action.

4.

W ith your ha nd s s t ill c u p p in g your c h in , turn your head s lig h tly to th e right. L ift your

As you move your head down, look up and try to see th e top of your head. head up and down in t h is new po sitio n. G ra d u a lly increase the range of m otion. Feel m ovem ent o c c u rrin g at your back, tha t your back is b e n d in g and a rchin g . Do the sam e w ith your head tu rn e d 45 degrees to the left. 5.

B rin g your arm s down. Do a P e lv ic T ilt, forward and backward, a few tim es.

6.

Then c u p your c h in and lif t your head up as you do a P e lv ic T ilt forward (so your back arches), and backward (so your back rounds).

7.

72

Repeat th e o rig in a l movem ent. Do you feel a difference?

PILATES PERFECT

Head Drop Back

Action: Head back

Enhancement No. 1: Chin cup

Enhancement No. 4: Chin cup with head turn right

Sitting Comfortably PURPOSE Many of us spend a c o n s id e ra b le portion of our days perched on a c h a ir or sn u g g le d into a couch. O rtho pe d ists and p h y sica l th e ra p is ts have known for years that w hen we are seated we are c o n trib u tin g more stress to our backs than if we were in any other position.

PILATES EXERCISES S p in e S tretch, Seated Twist, R o ll Down.

S it in a d ia m o n d shape p o sitio n , the soles of your feet together or nearly together, w ith your feet a lit t le d is ta n c e away from you. You may, instea d, s it in a cross-legged po sition. How com ­ fo rta b le are you as you sit?

REPETITIONS Do each m ovem ent slowly, easily, and w itho ut forcing. Repeat 10 tim e s im p e rc e p tib ly , and 10 tim e s progressively in c re a sin g the range of the action.

ENHANCING THE ACTION 1.

S it in a d ia m o n d shape. H o ld your right a n k le (or som ew here at the lower leg) w ith your right hand, and your left a n k le w ith your left hand. Your th u m b s s h o u ld be together w ith the rest of your fingers.

2.

L ift your right leg up a few in c h e s , and then place it down. C o n tin u e to lif t and lower for the recom m ended re p e titio n s.

3.

Now lif t your left leg up a few in c h es, and then p la ce it down for several repetitio n s.

4.

S t ill h o ld in g onto your ankles, s lid e both feet a lit t le b it away from you, and then s lid e them back in. A llow your back to round as your feet move away, and then focus on s tra ig h te n in g your back as your feet com e back in tow ards your body.

5.

T h is tim e see if you can h o ld lower down your lower leg, or h o ld in g your foot if you can. L ift your right leg up and down. C om plete the re p e titio n s, and th e n repeat the action w ith your left leg.

6.

S t ill h o ld in g onto your feet, s lid e both feet away from you, and th e n back in toward you. A ugm ent th e ro u n d in g of your back as your feet s lid e away, as w ell as the erect­ ness of your back as your feet s lid e back in.

7.

74

S it as you d id in itia lly . Are you more com fortable now?

PILATES PERFECT

Sitting Comfortably

Action: H olding ankles

Enhancement No. 2: Right leg lift

Enhancement No. 6: S lide feet away

Enhancement No. 6: Pull feet back

THE SECRETS TO GOOD PILATES TECHNIQUE

75

PURPOSE A Kegel e n a b le s you to access the m u scle s of your p e lv ic floor. The p e lv ic flo o r can be th o u g ht of as the “ basem ent” of your torso and so receives th e w eight of everything above it. W ithout s u ffic ie n t m uscle tone in your p e lv ic floor, in c o n tin e n c e may occur, e s p e c ia lly as you get older.

PILATES EXERCISES Every one.

Lie on your back. Contract your p e lv ic flo o r m uscles. T h is is what you w ould do if you were to stop the flow of urine. (Someone observing w ould not see any m ovem ent at all.) Do not tig h te n your stom ach, squeeze your buttocks, or press your chest down. T h is is an in te rn a l contrac­ tio n only. Is t h is easy to do? Can you perform it sm oothly?

REPETITIONS Do each m ovem ent slowly, easily, w ith o u t fo rcin g , about 8 to 10 tim es.

ENHANCING THE ACTION 1.

Contract the p e lv ic flo o r so that the con tra ction starts in the front (from your p u b ic bone) and moves to the back (towards your buttocks). D on ’t worry if you feel you cannot do it very w e ll in th e b e g in n in g . Just try. Go slowly, easily, and d o n ’t h o ld your breath.

2.

Contract the p e lv ic flo o r m oving from back to front (the reverse of what you just did).

3.

Do a P e lv ic Tilt. Press your lower back down, and then reverse th e m ovem ent, a llo w in g your lower back to arch a lit t le away from the floor.

4.

As you do a Kegel, press your lower back down.

5.

Keep d o in g th e Kegel, pressing your lower back down, and start a llo w in g your chest to p articip ate . Make the m ovem ent b igger so that your che st starts to flatten.

6.

S w itch to d o in g a Kegel as you arch your lower back so your chest pushes forward. Start very s m a ll, and g ra d u a lly increase th e range of m otion.

7.

S queeze just your right buttock as you do a Kegel. T hen squeeze just the left buttock. Then squeeze both together.

8.

F in a lly , inhale as you do a Kegel, so your stom ach enlarges, then exhale and relax.

9.

Try th e o rig in a l m ovem ent again. Does it seem m uch cle a re r to you now?

Then exhale as you do a K egel, and relax the con tra ction as you in h a le .

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PILATES PERFECT

Action: Pelvic floor contraction (no movement visible)

Shoulders Up and Down PURPOSE Do you ever e xperience tig h tn e s s or pa in in your sh o u ld e rs or neck? If so, it may be th e re su lt of te n s in g your s h o u ld e rs every tim e you do so m e th in g tha t re q u ire s con cen tration or force. W ith pra ctice, it ’s p o ssib le to break t h is habit; it ’s part of what a c h ie v in g the P ila te s “ look" is a ll about.

PILATES EXERCISES T h is enha n ce m e nt w ill h e lp w ith alm ost the e n tire repertoire.

W h ile seated or sta n d in g (on th e floor or in a chair) b rin g your s h o u ld e r b la d e s up and down. How does it feel? Do they move sm oothly? How far are they moving?

REPETITIONS Slowly, easily, w itho u t stra in, do about 10 im a gina ry or m icrom ovem ents, and then 10 g ra d ­ u a lly e x te n d in g your range of m otion.

ENHANCING THE ACTION 1.

B rin g your head up and down slowly, so tha t your c h in moves away from your chest and then toward your chest. Go slow and keep the m ovem ent very sm a ll. Do not attem pt to em ulate the range of m ovem ent of the m odel.

2. 3.

Now lif t both s h o u ld e rs up as you lif t your head up, and let both s h o u ld e rs com e back down as you lower your head and look down. T h is tim e as you lif t your s h o u ld e rs b la d e s up, b rin g your head down, and as you lower your s h o u ld e r blades, lif t your head up.

4.

Next do some P e lv ic T ilts so th a t your lower back rounds, and then arches.

5.

C o m b ine the m ovem ent of your p e lv is forward (the back rounds) w ith liftin g your s h o u ld e r blades, and th e m ovem ent of your p e lv is backward (the back arches) w ith

lowering th e shoulders. 6.

Reverse the pattern by m oving your p e lv is backward as you m oving your p e lv is

7.

Stop everything. S im p ly turn your head to th e right and left a few tim es.

8.

C o n tin u e by lif t in g your s h o u ld e rs b la d e s as you turn your head to the right and left.

9.

K eep lif t in g and low ering your s h o u ld e rs slowly, but have a d iffe re n t, perha ps faster rhythm of tu rn in g your head, so th e two are not “ in sync.”

78

your sh o u ld e rs, and

forward w hen lowering your sho ulders.

PILATES PERFECT

HHHN

■HI

10.

H

, :j

S h o u l d e r s Up a n d D o w n

p i a lM i

L ift your left s h o u ld e r up and bend your body to the right; you s h o u ld be d o in g a s id e bend at your waist. Then lif t your right s h o u ld e r up and bend to the left.

11.

Stop everything. Perform the o rig in a l movement. Do you feel a new g lid in g a b ility of your s h o u ld e r blades?

Action: Starting position

Enhancement No. 8: Shoulders up, head turn right

Enhancement No. 2: Shoulders up, head up

Enhancement No. 2 . Shoulders down, head down

Enhancement No. 10: Side bend right

THE SECRETS TO GOOD PILATES TECHNIQUE

79

Arms Lying Straight Overhead PURPOSE The b e a u tifu l arm s that evolve from P ila te s start w ith the a b ility to stra ighten th e elbow s com ­ pletely. T h is extension can be d if f ic u lt for m any people, e s p e c ia lly w hen ly in g on t h e ir back, arm s re sting overhead and re sting fla t on the flo o r b e h in d . It may, in fact, seem im p o s s ib le to m ake contact w ith the flo o r in t h is way; perha ps on ly your fin g e rtip s may touch at the m oment. You may also n o tice a m arked d iffe re n c e in the a b ility of one arm to reach the floor com pared to the other.

PILATES EXERCISES R o ll Up, Teaser I, F u ll Body Stretch.

L ie on your back. Your legs s h o u ld be long on th e floor. B rin g both arm s over your head in the d ire c tio n of the floor.

REPETITIONS K eep everything n ic e and easy as you do each in s tru c tio n 10 tim es.

ENHANCING THE ACTION 1.

B rin g both arm s overhead. Note how they are resting. Is there a d iffe re n c e between your right arm and your left arm? Is one arm straighter, or clo ser to your ear, than the other?

2. 3.

B rin g your arm s down by your sides. Flex your right foot, b rin g in g your toes toward your s h in . B rin g your right arm overhead. Reach thro ugh your right arm a llo w in g your palm to turn as you perform th e reaching.

4.

Reach thro ugh your right arm as you fle x your right foot.

5.

B rin g both arm s overhead. Bend your right knee so your right foot is sta ndin g. Press into your right foot to lif t your right h ip off the floor s lig h tly , and th e n lower it down.

6.

G ra d u a lly increase the lif t so your h ip ro lls to the left.

7.

Do steps 4-6 on th e other side.

8.

Try th e o rig in a l m ovem ent w ith your legs long and your arm s over your head. Do you feel your arm s are a b it stra ig h te r now?

80

PILATES PERFECT

Arms Lying Straight Overhead

Action: Arms overhead

Enhancement No. 3: Right arm overhead

THE SECRETS TO GOOD PILATES TECHNIQUE

81

PURPOSE Pretend that som eone has place d a p e n c il between your s h o u ld e r b la d e s and you want to squeeze th a t p e n c il. How w ould you move? Now a llo w your chest to s in k in and round your s h o u ld e rs forward. T h is w ould be th e norm al p o sitio n for many of us as we s it in front of a com puter or at our desks. Clearly, the p o s itio n in g of the s h o u ld e r b la de s is cen tral to a tta in ­ in g proper up pe r body posture.

PILATES EXERCISES T h is enha n ce m e nt w ill h e lp w ith Push-U ps, P ush-U p H o ld , and Leg P u ll Front.

\CT W h ile seated or sta nd in g , b rin g your s h o u ld e r b la d e s together, then move them apart. Is t h is easy to do? Do your s h o u ld e r b la d e s move a lot?

REPETITIONS G ently and easily, w ith o u t any b ig m ovem ents, do about 8 to 10 of each. You never need to go to the lim it of your a b ility . The sequen ce works better if you stay sm a ll and go slow.

ENHANCING THE ACTION 1.

Lie on your left s id e and lif t your right arm up u n til it is p a ra lle l to the floor. W ith your arm in t h is p o sitio n , reach forward so tha t your arm com es a lit t le out of its socket, and then back.

2.

Rotate your arm inw ard (your lit t le fin g e r lifts) as you reach forward.

3.

Next rotate your arm outward (your palm tu rn s up) as you reach forward.

4.

B rin g your right arm up so it is p e rp e n d ic u la r to the floor. In th is p o sitio n , reach up. A llow your arm to rotate as you do th is.

5.

Watch your hand as you b rin g your arm up in an arc away from the flo o r and to the back as far as you can.

6.

Repeat steps 1-5 ly in g on your rig h t side.

7.

Then do th e o rig in a l m ovem ent of the s h o u ld e r b la d e s c o m in g together and apart. Do you feel a difference?

82

PILATES PERFECT

Shoulders Together and Apart

Action: Shoulder blades together

Action: Shoulder blades apart

t kk Enhancement No. 4: Right arm reach with rotation

THE SECRETS TO GOOD PILATES TECHNIQUE

83

Hamstring Flexibility G e ne tics play a large role in d e te rm in in g how f le x ib le we are. Som e of us can bend over and touch our toes w h ile others b e lie v e that never the tw ain s h a ll meet. Fortunately, w ith im proved h a m strin g fle x ib ility , every exercise w ill becom e more a cc e s sib le and more possible.

PILATES EXERCISES S tra ig h t Leg S tretch, 90/90, Legs Lower and L ift, Scissors, Ja ckkn ife, S p in e S tretch, Seated Twist.

L ie on your back. B rin g your right leg stra ig h t up, p u ll it toward you, and feel the stretch in your ha m strin g s (the back of your thigh). Then do th e sam e w ith your left leg. How does it feel? How far in does each leg come? (Your other leg can be long or you can keep your knee bent so th e sole of your foot is on th e floor)

REPETITIONS Do each step about 10 tim e s, b e g in n in g , as always, w ith an im a gina ry a ctio n , b u ild in g to a barely p e rc e p tib le m ovem ent, and then in c re a sin g from there. Do not m ake the biggest p o ssib le m ovem ent you can; keep it very small, light, and without strain.

ENHANCING THE ACTION 1.

Perform P e lv ic T ilts, gently and easily, p ressin g your lower back down just a s m a ll am ount, and then a rc h in g so your lower back com es s lig h tly off th e floor. (See P e lv ic Tilt).

2.

C o n tin u e w ith th e P e lv ic Tilt. As you press your back down b rin g your c h in down. As your back lifts from the flo o r b rin g your c h in up.

3.

Reverse th e c h in m ovem ent as you do th e P e lv ic Tilt. As you press your back down b rin g your c h in up, and vice versa.

4.

P lace your ha nd s on your u p p e r sternum (breastbone) and s lid e it ge n tly toward your feet. Move your ha nd s 1 in c h lower, and s lid e it down again. C o n tin u e to move your hands lower as you press on your sternum . (Be sure you are p ressin g in the d ire c tio n of your feet and not toward the floor).

5.

Now put both ha nd s on your rib s and gen tly s lid e them in a downward m otion toward your feet.

6.

84

Let’s com e back to th e in it ia l stretch again. Is there an im provem ent?

PILATES PERFECT

Action: Right leg up

Enhancement No. 2: Chin down, back down

Enhancement No. 2: Chin up, back arched

Enhancement No. 4: Breastbone press down

THE SECRETS TO GOOD PILATES TECHNIQUE

85

PURPOSE If you a sp ire to increase the f le x ib ilit y of your in n e r th ig h m uscles, t h is Feldenkrais-based pattern can he lp . W ith an enha n ced a b ility to spread your legs apart (the stra d d le position) your exercise execution w ill not only be more v is u a lly p le a s in g , but it w ill also give your m uscles more of a workout as they contract thro u g h a greater range of m otion.

PILATES EXERCISES In n e r T h ig h , P ila te s First, Seated Twist, S p in e S tretch.

S it w ith your legs spread com fortably. P la ce both ha nds in front of you. Do not round your back. Note how far apart your legs are and how far forward you can bend.

REPETITIONS Do each pattern 10 tim e s m ic ro sc o pica lly , and then 10 tim e s w ith greater range. B egin

small, and increase from there. You never need to go to your m axim um range.

ENHANCING THE ACTION 1.

L ie on your back. P lace the o u ts id e of your right foot on your left th ig h (so th e rig h t knee w ill be turne d out), and b rin g both legs into your chest. L ift your c h in , and then lower your c h in . Keep your head on the flo o r as you do th is.

2.

G ra d u a lly increase the range so tha t w hen you lif t your c h in more of th e top of your head is on the floor. (Be sure to start slowly, g radua lly, and stay in a pain-free range. Take care not to hu rt your neck or back.)

3.

As you lif t your c h in allo w your lower back to raise off th e floor.

4.

Change legs, p la c in g the o u ts id e of your left foot on your right th ig h . L ift your c h in and then lower it, k e e p in g your head on th e floor.

5.

Note what h appens in your lower back. A llow your back to arch a lit t le away from the floor.

6.

S it w ith your legs spread apart a com fortable distan ce. Your knees can be bent or not. P lace your hands in back of you. Squeeze your s h o u ld e r b la de s together, and then lif t your chest up. Do t h is twice.

7.

S t ill in th e seated p o sitio n , b rin g your s h o u ld e r b la d e s together, lif t your chest up, push your stom ach forward, and drop your head back. (If th is is d if f ic u lt , see Head Drop Back, page 72 ). B rin g your head back to the sta rtin g po sitio n. Do t h is about 5 tim es, d ro p p in g your head only as far as is com fortable. A very s m a ll range of m otion is fine .

86

PILATES PERFECT

Inner Thigh Flexibility

8.

S t ill in th e sam e p o sitio n , b rin g your s h o u ld e r b la d e s together, lif t your chest, push your stom ach forward and drop your head back. H old it there and push your p e lv is forward so th a t you create more of an arch in your lower back.

9.

S it in the in it ia l p o sitio n again w ith your legs spread apart. Has there been an im prove­ ment?

Action: Legs spread

Enhancement No. 4: Left foot on right thigh

Enhancement No. 7: Chest up, head back

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87

Hip Flexor Flexibility PURPOSE To m irror the “ le n g th e n e d ” look of a toned P ila te s leg you need s u ffic ie n t

( f le x ib ili­

ty) of the m u scle s that cross the front of your h ip join t. A d d itio n a lly , if these m u scle s are tig h t it can, over tim e , lead to c h ro n ic back discom fort.

PILATES EXERCISES Quad S tretch, Rocking; also the a b ilit y to keep the o p po sin g leg stra ig h t in S in g le Leg S tretch and S tra ig h t Leg Stretch.

L ie on your back w ith both knees bent, feet fla t on th e flo o r and spread far apart (more than h ip d ista n c e apart). Move your right knee in toward th e m id d le , k e e p in g your left knee where it is. Just do w hat’s very easy-, do not force your knee down. Do the sam e w ith your left knee. How m uch m ovem ent is a v a ila b le to you?

REPETITIONS Start very slow and small, u s in g 10 barely p e rc e p tib le m ovem ents and 10 w ith a greater range of m otion.

ENHANCING THE ACTION 1.

L ie on your back w ith knees bent, feet fla t on th e flo o r and spread far apart (more than h ip d ista n c e apart).

2.

S ta rtin g w ith just 1 in c h of m ovem ent, b rin g your right knee down toward the m id d le w itho u t m oving your left leg. Your left knee s h o u ld stay p o in tin g up. R eturn to sta rtin g po sitio n.

3.

B rin g your right knee down as you turn your head to th e left. Then com e back to the

4.

T h is tim e b rin g your right knee down as you turn your head to the right.

5.

S w itch legs. Do steps 2-4 on the o ther leg.

center.

6.

P lace both feet on th e floor. S tra ig hte n your right leg and b rin g it toward you h o ld in g onto it w ith both hands. Keep your head on the floor and b rin g your eyes up as thou g h to look b e h in d you, and th e n return your eyes to th e sta rtin g p o sitio n. Your head s h o u ld rem ain on th e floor.

7.

S t ill h o ld in g your right leg, lif t your c h in up s lig h tly and then return to its sta rtin g place. The back of your head s h o u ld stay on th e floor.

8.

S w itch legs and repeat steps 6 and 7 w ith your left leg.

9.

W ith both feet on the floor, do a P e lv ic T ilt, forward and backw ard, 5 tim e s or so.

PILATES PERFECT

Hip Flexor Flexibility

10.

T h is tim e b rin g your right knee down toward th e m id d le as you arch your back a lit t le off th e floor.

11.

Do the sam e w ith your left knee.

12.

Perform the in it ia l m ovem ent again. Does your knee com e closer to the flo o r now?

Enhancement No. 7: Right leg to chest, chin up

Enhancement No. 10: Pelvic t ilt with right knee down

THE SECRETS TO GOOD PILATES TECHNIQUE

89

Many a b d o m in a l c o n d itio n in g exercises c a ll for your legs to be h e ld up in the air, p e rp e n d ic ­ u la r to th e flo o r— q u ite a c h a lle n g e if you have tig h t ha m strin g s or tig h t back m uscles. L e t’s see if t h is F e ld e n k ra is - in s p ire d series can h e lp you a chieve t h is p o sitio n w ith more comfort.

PILATES EXERCISES Legs Up and Down, Teaser, 90/90, In n e r T h ig h C u rl, S tra ig h t Leg Stretch.

L ie on your back and b rin g both legs stra ig h t up in the air. How does th a t feel? Can you straighten your knees? How long c o u ld you stay here?

REPETITIONS Do 6 to 8 of each of th e fo llo w in g instru ctio n s. R em em ber to perform each m ovem ent very slowly.

ENHANCING THE ACTION 1.

L ie on your back w ith both feet on th e flo o r and your knees bent. L ift your right leg up and h o ld onto it w ith both hands. S tra ig hte n your right knee as m uch as is com ­ fortable. B rin g your nose in the d ire c tio n of your knee and your knee in th e d ire c tio n of your nose, as th o u g h you w anted to to uch your nose to your right knee. Keep brea th­ ing.

2.

Now t h in k of b rin g in g your forehead toward your knee and your knee toward your forehead. E xha le as you lift, and in h a le as you lower your head.

3.

T h is tim e have your c h in move toward your foot and your foot toward your c h in .

Are

you h o ld in g your breath? T h is tim e in h a le as you lift, and e xhale as you lower your head. 4. 5.

Change legs, and repeat steps 1 to 3. L ift both feet off the flo o r and keep your knees bent. H old your right and left a n kles or lower legs w ith your hands. R o ll just an in c h to th e right, and then to the left. G ra d u a lly increase th e d ista n ce you ro ll.

6.

T h is tim e stra ig hte n your legs in the a ir as m uch as p o ssib le and h o ld onto your legs w ith your ha nd s anywhere th a t’s com fortable. R o ll a lit t le to the right, and th e n to the

left. Increase th e range of your s id e to s id e movements; but only go so far tha t you d o n ’t fin d yourself f a llin g or u n a b le to e a sily return to the center. 7.

Stop and rest for a f u ll m in u te on your back w ith your legs extended long.

8.

L e t’s see if a n y th in g has changed. B rin g both legs stra ig h t up in the a ir again. Do you feel it ’s any easier now?

'

: ' v: : : :■ ■ ... : : V . : . ;; . .

Action: Legs straight up

:-

H o l d i n g t h e L e g s Up

Enhancement No. 2: Right leg up, forehead to knee

Enhancement No. 6: Legs straight, roll left

THE S EC R E T S TO GOOD PILATES TECHNIQUE

91

Preparing for Back Work We need a strong

and fle x ib le back to carry us through our d a ily live s in a fu lly fu n c tio n a l

P ila te s is th e perfect approach to achieve t h is im po rta nt duality. Use the fo llo w in g sequen ce to m ake th e back s tre n g th e n in g exercises in t h is book m uch easier to perform.

PILATES EXERCISES Swan, F lig h t.

L ie on your stom ach w ith your ha nd s s lig h tly in front of you and lif t your head. How far up can you see w ith o u t straining ? P erhaps you can m ake a m ental m ark on a w a ll in front of you to re m in d you of where you can see rig h t now.

REPETITIONS Do 10 re p e titio n s of each step so it is barely p e rc e p tib le , and then 10 w ith the in te n tio n of in c re a sin g the span of each m ovem ent, fin d in g a way to m ake it feel lig h t and easy.

ENHANCING THE ACTION 1.

L ie on your stom ach w ith your forehead on your arm s, the right ha nd on top of the left. L ift your head w ith your top arm up and down. (Pretend your forehead and right hand are “ g lu e d ” together.) Your left arm s h o u ld rem a in on the floor.

2.

Now lif t your head up w ith your right ha nd and h o ld it in the air. B e g in to s lid e to the right and left as if you were d u s tin g th e flo o r w ith your ha nd (this is c a lle d transla­

tion). Start very sm all and g ra d u a lly increase the range of m otion, always staying w ith in your com fort zone. 3.

S w itch hands and turn your head to th e other side. L ift your head up and down, your

left hand and head g lu e d together. 4.

Now lif t your head and hand h o ld in g them both in the a ir as you translate from right to left.

5. 6.

Stop and rest for a m om ent. Feel free to lie on your s id e or on your back. L ie on your stom ach and p lace both ha n d s s lig h tly in front of you. L ift your c h in up and then down.

7.

Close your eyes. T h is tim e as you lif t your c h in up look down w ith your eyes.

8.

Com e back to th e in it ia l m ovem ent and see if you can lif t your head h ig h e r than th e

Then

lower your c h in and look up w ith your eyes. m ark you in it ia lly made.

92

PILATES PERFECT

Preparing for Back Work I

Action: Head lift

Enhancement No. 1: Right hand on forehead

Enhancement No. 2: Right hand on forehead, slide right

Enhancement No. 6: Chin up

THE SECRETS TO G000 PILATES TECHNIQUE

93

PURPOSE C reating a strong back can be a chieved more q u ic k ly if we c o u ld m ake other parts of our body, p a rtic u la rly our arm s and legs, lig h t and su p p le .

PILATES EXERCISES O pposite Arm and Leg L ift, S w im m ing , S in g le Leg L ift, D o u b le Leg Lift.

L ie on your stom ach w ith your legs long and arm s stra ig h t out in front of you. Do sm a ll “ s w im m in g ” m ovem ents, so that your arms and legs pad dle. (See S w im m in g , page 186).

REPETITIONS Start w ith 8 to 10 tin y m otions, and g ra d u a lly increase over the next 8 to 10 re p e titio n s w itho ut try in g to reach th e lim it of your a b ility .

ENHANCING THE ACTION 1.

L ie on your

back w ith your legs long and spread apart (at least h ip d ista n c e

Have your arms overhead, any p la ce th a t’s com fortable. R a ise your rig ht leg up, just 1 in c h , so that it barely lifts from the floor. 2.

L ift your right arm up 1 in c h from the floor.

3.

Now lif t your right leg and rig ht arm up together, just 1 in c h from the

4.

Do steps 2 and 3 w ith th e left side.

5.

L ift your right arm and left leg up together just a tin y b it from the floor. Can you make

6.

L ift your left arm and right leg up at the exact same m oment.

7.

Now lie on your stomach and do the o rig in a l movem ent. Do you feel your body has

floor.

it so they lif t precisely together?

learned so m e th in g new?

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PILATES PERFECT

_____

Preparing for Back Work II

Action: Left leg lift

Action: Right arm lift

PURPOSE B re a th in g em powers th e P ila te s workout. We are fu e le d by the oxygen in the air, so th e more de e p ly we breathe, th e better we oxygenate and energize our bodies. Here is a q u ic k way to experience a new d im e n s io n in your brea thing.

PILATES EXERCISES Every exercise.

L ie on your back. In h a le as d e e p ly as you can. How does tha t feel? W hat part of you is expa n d­ ing? Your front, sid e s, back? Does the a ir travel upward toward your head or downward toward your feet?

REPETITIONS Do each in s tru c tio n very slowly, about 15 tim es.

ENHANCING THE ACTION 1.

As you in h a le allo w your b e lly to expand. Exha le and d e fla te your belly.

2.

T h is tim e as you in h a le p u ll your b e lly in. And as you exhale, push your b e lly out (this is th e opposite of what you have just been doing.) T h is may feel im p o s s ib le rig h t now, but just try and see what happens.

3.

In h a le d e e p ly and h o ld your breath. S t ill h o ld in g your breath, move the a ir in s id e up toward your chest, and then down toward your belly. Do it as many tim e s as you can u n til you have to stop and take a breath. Repeat t h is several tim es.

4.

Now take a deep breath again. Has a n y th in g changed?

Enhancement No. 1: Inhale with expanded belly

Enhancement No. 2. Exhale with expanded belly

R o llin g is a natural and joyful m ovem ent, one th a t a ll b a bies and c h ild r e n do effortlessly and g le e fu lly . B rin g in g some of that pla y fu l s p ir it into a d u lth o o d is rejuven ating for th e s p irit, as w e ll as th e body.

PILATES EXERCISES R o llin g L ik e a B a ll.

S it w ith your knees bent and your c h in on your chest. H old below your knees w ith your hands. M a in ta in t h is tucke d p o sitio n and use m om entum to ro ll down and then back up. How far back can you roll? How sm oothly do you roll? (See R o llin g L ik e a B a ll for a f u ll expla n a tio n of the exercise).

REPETITIONS Do 4 or 5 of each of th e fo llo w in g steps w ith th e least am ount of effort po ssible.

ENHANCING THE ACTION 1.

L ie on your back. H old your knees w ith your hands. K eep your head on the flo o r and ro ll a lit t le to the right and th e n a lit t le to the left (just 1 or 2 inches). Im a g in e there is a s tic k between your nose and your knees so tha t they move in total synchrony.

2.

Now ro ll your body to th e right as you turn your head to the left. A nd ro ll your body to the left as you turn your head to th e right.

3.

4.

T h is tim e ro ll your body to th e right, turn your head to the left,

move your eyes to the right. Then do th e reverse, ro ll your knees to th e left, turn your head to the right, but move your eyes to the left. Now go back to r o llin g to the right and left w ith your head m oving in th e sam e d ire c ­

tio n as the ro ll and at exactly th e sam e tim e. 5.

98

Repeat R o llin g lik e a B a ll and see w hether it alm ost fe e ls as thou g h you’re fly in g .

PILATES PERFECT

Enhancement No. 1: Roll left

Enhancement No. 2. Knees right, head left

C ha pter Q

The R elease Movements The Time In Between

J

ntegral to the Pilates program are the stretching and lengthening movements interspersed between the power moves. While many may

appear familiar to the frequent exerciser, 1 have given them a Feldenkrais infused “ twist”to enhance their value. I call these the “ release”movements. Even the advanced Pilates performer will need to take breaks. With any type of sustained effort our muscles produce a harmless by-product called lactic acid, which produces a slight burning sensation. This chapter gives you some options to help disperse the lactic acid and allow your body to recover and renew for the next exercise.

W ill Resting Diminish Results? While you will feel it to be a much harder workout if you don’ t do the release movements, taking these breaks w on’ t detract from the benefits of the exercises. In other words, you can rest and do a release movement between each and every exercise and still reap the same benefits as though you never stopped at all. H ere’ s why. Pilates is not cardiovascular exercise; it is a program that commingles muscular endurance and flexibility. Continuous, non-stop activity is only required with cardiovascular, or aerobic, exercise. Yes, you will most likely sweat more if you never stop and stretch, but the muscle work w on’ t be affected. Your core will still strengthen and your muscles will still lengthen regardless of how often you pause to do a release sequence.

The Benefits of Taking Your Time You can also use this chapter as a relaxing way to begin or end your day. Just follow the sequences in the order presented. You will immediately reap the benefits of a supple spine, less bodily stiffness, and reduced stress. For each of the movements that follow feel free to do them as long, or as briefly, as you feel you need. There is no minimum or maximum optimal time. However, you will find that holding each stretch for at least 30 seconds, and performing each movement three or more times will allow your body to move seamlessly into the next progression. Start small, go slowly, and never feel as though you’ re straining or pushing. These movements should not hurt at all; you should feel a pleasur­ able sensation as your muscles relax and lengthen.

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PILATES PERFECT

Here are the release movements to incorporate into your program: • Full Body Stretch • Single Knee to Chest • Side to Side Rocking • Circle Knees • Knees to Floor • Hip Stretch • Hip Circles • Bridge • Prayer Stretch • Hip Shake

THE ■ ''

MAT

EX E R C I S E S r

'■5

103

Full Body Stretch Purpose: To lengthen the spine and stretch the chest and shoulder muscles 1.

L ie on your back w ith your arm s overhead and your legs extended long.

2.

Reach thro ugh your right arm and right leg sim u lta n e o u sly , as if one person has h o ld of your right w rist and another person has h o ld of your right a n k le and they are p u llin g you apart. Both your arm and leg s h o u ld rem ain on th e floor.

3.

Now as you reach w ith your right arm fle x your right foot (so your toes com e clo ser to your s h in bone).

4.

L ift your left h ip up toward your head so tha t your s id e bends a lit t le to the left; t h in k of “ h ik in g u p " your left hip. Be sure your back and p e lv is stay on the floor.

5.

Repeat th e h ik in g m otion and allow your head to move where it n a tu ra lly wants to

6.

goF in a lly , reach w ith your right arm and leg and at th e same tim e turn your head to

7.

Perform steps 2 to 6 w ith your left arm and left leg.

look at your right hand.

Step No. 1: Arms overhead, legs extended

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PILATES PERFECT

Single Knee to Chest Purpose: To stretch the lower back 1.

L ie on your back w ith your legs extended long. B rin g your right knee into your chest and p u ll it in w ith your arms.

2.

P lace your left hand on your breastbone and ge n tly s lid e it down in th e d ire c tio n of your feet (not in the d ire c tio n of th e floor).

3.

P lace your left hand on your lower rib s and ge n tly g u id e them in the d ire c tio n of your stom ach.

4.

Repeat the above w ith your left knee h e ld into your chest.

Step No. 2: Breastbone slide down

Side to Side Rocking Purpose: To stretch the lower back 1.

Lie on your back and lif t both knees toward your chest. P u ll your knees fa rther in w ith your arms.

2.

Lengthen the back of your neck so your c h in com es a lit t le closer to your chest.

3.

Soften your che st and relax your rib cage so it moves downward toward your stom ach.

4.

Rock s id e to sid e , s t ill h o ld in g onto your legs, and a llo w your head to move freely in th e sam e d ire c tio n as your legs.

5.

Now move your knees to th e right as your turn your head to th e left. Then reverse that so your knees move to the left as you turn your head to the right.

6.

Com e back to ro c kin g s id e to s id e again and allow your head to move right and left in th e sam e d ire c tio n as your legs.

Step No. 4: Rock side to side

Circle Knees Purpose: To reduce neck and back tension 1.

L ie on your back w ith both knees p u lle d into your chest, h o ld in g below your knees lig h tly w ith your hands.

2.

Make a b ig c irc le w ith your knees and a llo w your head to freely jo in in the

3.

Change the d ire c tio n of the knee c irc le s and a llo w your head to jo in in th e

m ovement. movement.

Step No. 2: Circle knees left

? * # *» » n ® _!_

Step No. 3: Circle knees right

THE RELEASE MOVEMENTS

Knees to Floor Purpose: To stretch the back, hip, and chest 1.

L ie on your back w ith both knees p u lle d into your chest and your arm s out to your side.

2.

Slow ly le t both knees f a ll to the left, a ll the way to th e flo o r if possible. Keep your right arm on th e flo o r if you can do so w ith o u t stra in in g . Relax your feet, your knees, and your in n e r th ig h s .

3.

S lid e your right arm up a lo ng the flo o r toward your head, and th en back down a few tim es. Feel th e a d d itio n a l stretch in your chest as your arm com es towards your head.

4.

T h is tim e s lid e your right arm up along the floor toward your head and keep it at the h ig h e s t com fortable po sitio n. L ift your right h ip a lit t le so your p e lv is ro lls to th e left and increases the stretch a lo ng your right chest area.

5.

Change sides. Let both knees f a ll to th e right and repeat steps 3 and 4 u s in g your

left arm.

. Step No. 2: Arms out, knees left

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PILATES PERFECT

Hip Stretch Purpose: To stretch the buttocks and lower back 1.

L ie on your back, lif t your knees toward your chest and cross your right leg over the left, w ith your right knee turne d out. Move your legs s lig h tly to the left. Use your arm s to p u ll your legs in clo ser to your body and h o ld t h is stretch before proceeding.

CM 00 'vj"

Turn your head to the right and h o ld it there. Then turn your head to the left and h o ld it here. Change legs, and repeat a ll of the above.

Step No. 1: Right knee turned out

Step No. 3: Head turn left

THE RELEASE MOVEMENTS

109

Hip Circles Purpose: To stretch the buttocks and reduce lower back tension 1.

L ie on your back w ith your knees p u lle d in to your chest. Cross your right leg over the left, and turn your right knee out to the side.

2.

C irc le both knees to the right several tim e s, a llo w in g your head to p a rtic ip a te in th e c irc le .

3.

C irc le to the left.

4.

Change legs and repeat steps 2 and 3.

Step No. 1: Right knee turned out

Step No. 2: Knees circle right, head moves

Step No. 3: Knees circle left, head moves

Purpose: To stretch the abdominals and hip flexors 1.

L ie on your back w ith both feet fla t on the floor.

2.

Slow ly lif t your h ip s up so that your s p in e com es off th e floor, p e e lin g up one vertebra at a tim e. T hen slow ly lower so that, one after the other, each vertebra to uches th e floor.

3.

L ift your h ip s up and down as you turn your head to th e right and left.

4.

Keep your head tu rn in g in d e p e n d e n tly from th e m ovem ent in your lower body so th a t your head turns at one speed and your lower body lif ts and lowers at another.

Prayer Stretch Purpose: To stretch the backs of the arms and the upper, middle, and lower back 1.

Rest on your knees and bend over so your arm s are o utstretched in front of you.

2.

W alk your h a nd s out in front of you as far as you can.

3.

W alk your hands to the left as you s in k into your right hip.

4.

T hen, w alk your h a nd s to the right as you s in k into your left hip.

Step No. 1: Arms outstretched overhead

Step No. 3: Hands walk left

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PILATES PERFECT

Hip Shake Purpose: To reduce tension in the lower back 1.

Lie on your stomach with your head on your arms in a comfortable position.

2.

S hake your h ip s very s lig h tly to th e right and left a few tim es.

3.

Increase the range of m ovem ent so tha t your h ip s (first the right and then the left) lif t s lig h tly off the floor.

S t e p No. 2: Raised h ip shake left

THE RELEASE MOVEMENTS

113

C ha pter Q

Mat E xercises Building Up From the Foundation

T

'o truly practice the Pilates method, you must immediately incorpo­

rate all of the basic principles. Have you reviewed Chapter 4: Learning the Basics and Chapter 5: Form and If not, please do so for they will help you gain the understanding and control essential to the Pilates discipline. And take a look at Chapter 6: The Secrets to Good Pilates Technique, to become more aware of your body’ s potential to overcome restrictions that may deter from your performance. If you’ re a beginner you will find Chapter 4: Learning The Basics an excel­ lent introductory program and, when combined with Chapter 6, you will enjoy a new appreciation of your body’ s ability to move. Even intermediate or advanced students will make discoveries that enhance their experience. Take the time to become acquainted or reacquainted with the framework that makes Pilates so unique.

Choosing the Right Mat Exercises for You As you will see, each Mat exercise has a level assigned to it: Beginner, Intermediate, or Advanced. It’ s always wise to initiate a new exercise program with Beginner level exercises before moving up to more difficult ones. There will be Prerequisite instruction referring you to a Basic move or previous Mat exercise. For your safety and comfort, be sure you can accom­ plish these before attempting the exercise on the page. You’ ll profit by doing any of the Enhancements listed. These have their inspiration from the Feldenkrais philosophy and are included to make your Pilates experience more esthetic, productive, and pleasurable. Pay close attention to the Starting Position. This will generally also be the position to which you return after each repetition. Read the description of the Action phase and go over the Body Check elements two or three times before attempting to perform any of the exercises. Always feel free to choose the Power It Down option if you are straining in any way.

Pilates seeks inner strength that gets projected outward so

movements are always fluid and graceful while appearing effortless. As you internalize the Pilates basics and feel more conditioned you may want to try the Power It Up suggestions. These will either increase the range of motion of the exercise or incorporate resistance (e.g., ankle or wrist weights) to your core conditioning. In addition to increasing the intensity of the exercise, the additional equipment further shapes and defines your arm and leg muscles. A beginner exercise can become more advanced when Power It Up ideas are used.

Breathing is Key Inhale through your nose and exhale through your mouth. With each inhalation you lengthen and expand all three dimensions of your rib cage, front, side, and back. You may be asked to reach through your fingers, your legs, your heels, or out of your waist. Feel that you are getting taller, being stretched out, or increasing the space between each vertebra. With each exhalation pay attention to your core to support your entire body. Every time you expel air bring your navel to your spine and perform a Kegel. Use your power of visualization to “ see”your lungs fully expand and

U6

PILATES PERFECT

then thoroughly deflate as all the air is squeezed out. Use your breath to put power into your execution; to access your internal musculature; to keep your focus and concentration and to help you do just one more repetition. Use your breath and you will find yourself continually progressing and improving. It is one of the indispensable tools to unearth and bring forth your body’ s untapped power.

Interspersing “ Strength” with “ Length” As described in Chapter 7: The Release Movements reduce tension that normally develops during intense exercise and also improve flexibility. Initially I recommend you do a release movement after each exercise. As you advance you can choose whether to take this time between exercises. Because they lengthen and stretch the body, the release movements add value to your workout.

Before You Begin Use a well-cushioned mat. Lying on your side or putting weight on your knees can be uncomfortable for some people without this added padding. Take a moment to perceive your head alignment when you are on your back (see page 52) in case you need to put something under your head to elevate it a little bit from the floor. Be sure you warm up before starting your Pilates workout so that you can fully benefit from the program. In order for your muscles to fully benefit from the exercises they need to be warm and limber; your blood needs to be pumping through them.

Quality, Not Quantity Your primary goal is always to condition the core. Therefore, as long as you feel that you are working with inner intensity it is not necessary to achieve the range of motion the picture may portray. The issue is never how much, but how well. A small range of motion or fewer repetitions is far

THE MAT EXERCISES

117

superior when done with concentration, proper breathing, and strict adher­ ence to the instructions. Attend to

allthe elements de

Check category to make your Pilates experience pay off. The progression of exercises in this chapter allows you to complete a series on your back, then seated, then on your hands and knees, and finally on your stomach. Also built into the sequence design is consideration of the exercise intensity. After a few strenuous moves, the focus will shift to another muscle group. This gives the muscles you were just working a chance to recu­ perate.

Here is the Pilates Mat repetoire: • Breathing to 100 • Roll Up

Reverse Hold Leg Pull Front

• Single Knee Stretch

Side Leg Series

• Double Leg Extension

Side Stretch

• Straight Leg Stretch • 90/90 • Pilates First

Mermaid Push-Up Hold Leg Pull Back

• Inner Thigh Curl

Push-Ups

• Buttocks Squeeze • Legs Lower and Lift • Teaser I

4 Points 4 Points Leg Series Swan

• Teaser II

Flight

• Leg Circles • Crisscross

Opposite Arm and Leg Lift

• Scissors

Swimming Double Leg Lift

• Rollover

Quad Stretch

• Spine Stretch

Rocking

• Seated Twist • Rolling Like A Ball

Cat Stretch

• Roll Down

Breathing to 100 ___A

AT A GLANCE

L

Level Purpose

B e g in n e r C irc u la te oxygen and blood to the m u scle s and is o m e tric a lly strengthen the a b d o m in a ls Deep A b d o m in a l C ontraction, page 41; E n g a g in g th e Lats, page 44

Prerequisites Enhancements

H o ld in g the Head Up, page 68; S h o u ld e rs Up and Down, page 78

A THE EXERCISES L Starting Position

L ie on your back w ith your feet on the floor. Your arm s s h o u ld be by your s id e s w ith p alm s down. L ift your head and allo w your arm s to lif t a few in c h e s off the floor. Reach out thro u g h your ha nd s as if to touch a w all in front of you. H old th is p o sitio n as

Action

you in h a le for 5 counts, and exhale for 5 counts, u n til you reach a total of 100 counts. 100 counts, w h ic h w ill be 10 in h a le s and 10 exhales

Repetitions

BODY CHECK

L

Head

Do not look up at th e c e ilin g . Your c h in s h o u ld be t ilt in g s lig h tly down, not up.

Shoulders Arms/Hands Pelvis

G ently p u ll your sh o u ld e rs down by E n g a g in g The Lats. Keep re a c h in g thro u g h your ha n d s as if to touch a w a ll in front of you. S ta b iliz e your p e lv is w ith a Deep A b d o m in a l Contraction; do not tu c k your p e lv is u n d e r or allow your h ip s to move at a ll.

Legs

P lace your feet s lig h tly forward of your knees.

Feet

Your feet s h o u ld be relaxed.

You Are Doing It Correctly if you feel the work in your a b d o m in a ls, you are b re a th in g deeply,

A

VARIATIONS

and you c o n tin u e to keep your head and neck re

k

Power It Up

B rin g your legs stra ig h t up in the a ir so they are p e rp e n d ic u la r to the floor. Move your ha nd s

in

a s m a ll

up and

down

pre ssin g

m ovem ent,

about

3 in c h e s in each d ire c tio n . In h a le as you “ p u m p ” up and down 5 tim e s, and th e n exhale for 5 pum ps. The c h a lle n g e is to s ta b iliz e your s p in e so th a t it is anchored into the flo o r and does not move at a ll. These are the tra d itio n a l P ila te s “ H u n d re d s .”

120

PILATES PERFECT

Breathing to 100

S?------------— —

-

------------------------------------------------------..............

«S-------- —

J

Starting Position: Head down, arms by sides

Action: Head up, arms reach

Power It Up: Legs straight up THE MAT EXERCISES

121

Roll Up AT A G L A N C E B e g in n e r

Level Purpose Prerequisite Enhancement

A b d o m in a l stre n g th e n in g B re a th in g to 100, page 120 Arms Lying S tra ig h t O verhead, page 80

THE EXERCISES L ie on your back w ith your legs extended on the floor, feet flexed, and arm s

Starting Position

overhead. Exhale as you b rin g your arm s over to your m id-chest area. Now lif t your head

Action

off the flo o r and reach your arm s forward, but keep your lower back in contact w ith th e floor. In h a le and return to sta rtin g position. Perform 8 tim es.

Repetitions

BODY CHECK Keep your head and neck free from tension. A llow your c h in to com e nearer to

Head

your chest. Your sh o u ld e rs s h o u ld rem a in down.

Shoulders Arms/Hands

Reach through your fin g ers as thou g h to touch an im a gina ry w all in front of you. The c h a lle n g e is to s ta b iliz e your pelvis. You w ill feel a ten den cy for your lower

Pelvis

back to press down into the floor, w h ic h

m eans your p e lv is has tilte d .

C ounteract th is by eng agin g your a b d o m in a ls fu lly and u sin g your breath to b rin g your navel to your sp in e . If you com e up too h ig h you w ill use your h ip flexor m u scle s and not your a b d o m in a l m uscles. Tighten your buttocks and up pe r part of your outer th ig h s to turn your legs out

Legs

from your hips. S trive to keep your legs from m oving at a ll. G ently flex your feet, re a c h in g thro ugh your heels.

Feet

You Are Doing It Correctly if you b rin g your arm s up firs t and then lif t your head

VARIATIONS

k

up and if you c u rl up sm oothly w ith no unevenness or jerky m otions.

Power It Down Keep your knees bent and your feet on th e floor. Power It UpKeep your arm s overhead as you c u rl up so your head and arm s lif t s im u lta ­ neously. For m axim um c h a lle n g e , h o ld a body bar or strap on w rist w eights.

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PILATES PERFECT

.. Starting Position: Arms overhead, head down

Action: Arms raised, head down

Action: Arms raised, head up

----- -———-— —;--Power It Down: Knees bent

Power It Up: Using Body Bar

Single Knee Stretch AT A G L A N C E Level Purpose Prerequisite Enhancement

B e g in n e r Iso m etric a b d o m in a l to n in g R o ll Up, page 122 S in g le Knee to Chest, page 105

THE EXERCISES Starting Position

L ie on your back w ith your right knee bent into your chest and your left leg extended long on the floor. P lace both hands, to u c h in g lig h tly , just below your

right knee. L ift your head off th e floor. Action

K eep your head lifte d as you sw itch legs so your left knee com es into your che st and your right leg extends stra ig h t about 2 in c h e s off th e floor. (Your stra ig h te n ed leg s h o u ld stay off the flo o r each tim e). B reathe in for two leg stretches (one right and one left) and then out for two.

Repetitions

Perform 8 sets (right and left coun ts as 1 set).

BODY CHECK Head Shoulders Arms/Hands Pelvis

T h in k of b rin g in g your nose toward your knee. P u ll your s h o u ld e r b la des down. K eep your ha nd s and arm s lig h t and relaxed. F u lly anchor your body; your s p in e and p e lv is s h o u ld not move at a ll. Strongly p u ll your navel in toward your spine.

Legs Feet

K eep le n g th e n in g th e leg tha t is e x te n d in g (straightening). G ently p o in t your foot.

You Are Doing It Correctly if you feel your extended leg is b e in g p u lle d out of its h ip socket

and you feel the work of th e exercise o cc u rrin g deep w ith in

belly.

VARIATIONS Power It Down Power It Up

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PILATES PERFECT

D o n ’t extend your legs fully; keep your knees s lig h tly bent. Use a n k le w eights.

Single Knee Stretch

Starting Position: Right knee to chest, head up. Correct position is leg 2 inches o ff the floor.

Action: Left knee to chest, right leg lift. Correct position is leg 2 inches off the floor.

Power It Down: Knees bent

THE MAT EXERCISES

125

AT A GLANCE Level Purpose Prerequisite Enhancement

In te rm e d ia te S trengthen and tone the a b d o m in a ls S in g le Knee S tretch, page 124 H o ld in g the Head Up, page 68

THE EXERCISES Starting Position

L ie on your back w ith your knees bent and feet off the floor. B rin g both arm s out to th e sides, p a lm s up.

Action

E x h a le and b rin g your arm s down a lo ng the flo o r to your legs as you lif t your head off the floor. Try to com e up to where you are b a la nced on your ta ilb o n e . In h a le and return to sta rtin g position.

Repetitions

Perform 8 tim es.

BODY CHECK Head Shoulders Arms/Hands Pelvis Legs

Reach thro ugh your arm s and ha n d s to e n a b le you to lif t higher.

Feet

G ently p o in t your feet.

Keep your head and neck lig h t and relaxed. Use your lats to keep your sh o u ld e rs down. Feel th e work e m an a tin g from your a b d o m in a l m uscles. B eg in w ith your knees and lower legs together. Then stra ig hte n your legs, le n g th e n in g them out of th e h ip sockets.

You Are Doing It Correctly if you do not use m om entum and in itia te th e work from deep w ith in your a b d o m in a l w all.

VARIATIONS Power It Down

Keep your knees soft (you d o n ’t need to stra ig hte n them a ll the way). C url up so you are s t ill on your back, and not on your ta ilb o n e .

Power It Up

Use a n k le w eights and h o ld a body bar over your chest. Press the bar away from your chest so your elbow s stra ighten (“ bench press") as you extend your legs and com e up to b a la nce on your pelvis.

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PILATES PERFECT

Double Leg Extension

Starting Position: Knees bent, legs raised

Action: Balance on pelvis, legs straight

Power It Down: Balance on back, knees bent

Power It Up: Balance on pelvis with Body Bar

THE MAT

EXERCISES

127

A

Level Purpose Prerequisites

In te rm e d ia te Iso m etric a b d o m in a l stre n g th e n in g , h a m strin g f le x ib ilit y S in g le Knee S tretch, page 124 See Power It Down at bottom of t h is page for h a m strin g stretch

Enhancement

H am string F le x ib ility , page 84

Starting Position

H old onto your right leg, k e e p in g it as stra ig h t as you can, and extend your left leg.

Action

S w itch legs so you p u ll your left leg toward your chest and extend your right leg long, k e e p in g it 2 in c h e s off the floor. Keep the extended leg off the floor each tim e you sw itch legs. In h a le for one set and exhale for the next.

Repetitions

Perform 8 sets (right and left coun t as 1 set).

Head Shoulders Arms/Hands Pelvis Legs

Keep your head and neck relaxed. Use your lats to keep your sh o u ld e rs down. Your ha nd s and arm s s h o u ld stay soft as you gen tly p u ll your leg in. F u lly ancho r your body; your s p in e and p e lv is s h o u ld not move at a ll. Squeeze the s id e of your buttocks to turn your legs out, and feel them m oving out of th e h ip jo in ts and le n g th e n in g .

Feet

G ently p o in t your feet.

You Are Doing It Correctly if you are h o ld in g your head and torso s t ill

feel

intense work in your a b d o m in a ls.

Power It Down

If you have very tig h t ha m strin gs, then start w ith t h is stretch. P lace a towel u n d e r your right foot so you can h o ld onto e ith e r end. Keep your left leg extended long on the flo o r and p u ll w ith th e towel to b rin g your right leg up as h ig h as you can. The back of your neck s h o u ld rem ain le n g th e n ed and relaxed on th e floor. In h a le de e p ly and exhale fu lly 10 tim es, w ith each breath m oving your leg h a lf and in c h closer to you. (You can also put your leg in s id e a M agic Ring). A fter p erfo rm ing t h is stretch, try the exercise again.

Power It Up

128

PILATES PERFECT

S trap on a n k le w eights.

Action: Left leg to chest. Correct position for right leg is 2 inches off the floor.

Power It Down: Right leg p ull with Magic Ring

THE MAT EXERCISES 'M

M

. I

129

90/90 AT A GLANCE Level Purpose Prerequisite Enhancements r THE EXERCISES

_______

In te rm e d ia te S trengthen and tone th e a b d o m in a ls S tra ig h t Leg S tretch, page 128 H o ld in g th e Legs Up, page 90; Arms Lying S tra ig h t O verhead, page 80

L

Starting Position

L ie on your back w ith your legs up in the air, knees as stra ig h t as p o ssib le , feet p o in te d , and arm s overhead. Turn your legs out by sq u e e z in g the s id e s of your buttocks m uscles and the backs of your up pe r legs.

Action

Exhale as you do a Deep A b d o m in a l C ontraction and b rin g your arm s up to your m id-chest area. Now, lif t your head off the floor and cu rl up. B rin g your arm s p a ra lle l to th e floor. In h a le and return to th e s ta rtin g position.

Repetitions

A

BODY CHECK

Perform 8 tim es.

L

Head

Keep your head and neck free of tension. Move your arm s first; on ly w hen they

Shoulders

are over your chest s h o u ld you lif t your head. As you move your arm s over your chest, engage your lats so tha t your s h o u ld e r b la d e s move downward.

Arms/Hands

W hen your arm s are overhead and re stin g on the floor, focus on le n g th e n in g out of your w aist by re a c h in g thro ugh your fingers.

Pelvis

B rin g your navel to your s p in e and perform a K egel to d e e p ly contract your a b d o m in a ls.

Legs

R em em ber that your legs s h o u ld not turn out from your feet. Your feet s h o u ld turn out

Feet

asa result

o f the external rotation at your

G ently p o in t your feet out.

You Are Doing It Correctly if you feel ten sio n only in your a b d o m in a ls and the rest of your body fe e ls relaxed.

A

VARIATIONS

L

Power It Down Power It Up

130

PILATES PERFECT

W hen your legs are in th e air, keep your knees bent. P lace a M agic R in g between your legs.

Starting Position: Legs straight up

Power It Down: Knees bent

Power It Up: Magic Ring between legs

Pilates First AT A GLANCE Level Purpose Prerequisite Enhancement

In te rm e d ia te Tone th e in n e r thighs; strengthen th e a b d o m in a ls T u rn in g Out From th e H ip , page 54 In n e r T h ig h F le x ib ility , page 86

THE EXERCISES Starting Position

L ie on your back and b rin g the soles of your feet together w ith your knees w ide open. Your arm s s h o u ld be out to th e side s, p alm s up.

Action

E xha le as you (1) b rin g your arm s down by your s id e s (2) stra ig hte n your legs (3) turn your legs out by sq u e e z in g th e s id e s of your buttocks (4) flex your feet and (5) lif t your head off th e floor. In h a le and return to th e sta rtin g position.

Repetitions

Perform 10 tim es.

BODY CHECK Head Shoulders Arms/Hands Pelvis Legs Feet

Keep your head and neck free of tension. G ently press your s h o u ld e r b la d e s down. Reach w ith your hands, p a lm s up, as thou g h to to uch a w all in front of you. P u ll your navel to your s p in e and perform a Kegel w ith each exhala tio n . Squeeze the s id e s of your buttocks to turn your legs out from your hips. G ently fle x your feet and press out thro ugh your heels.

You Are Doing It Correctly if you m a in ta in focus on your a b d o m in a ls so that th e work is concentrated in your m id-section.

VARIATIONS Power It Down Power It Up

Move your legs without lif t in g your head off th e floor. Add a n k le w eights and do a “ ben ch press" w ith a body bar. Start w ith the bar over your chest and press it away from your chest as you lif t your head off th e floor.

132

PILATES PERFECT

Pilates First

Starting Position: Soles together, knees spread

Action: Legs straight, head up

Power It Down: Legs straight, head down

Power It Up: Bench press using ankle weights THE MAT EXERCISES

133

Inner Thigh Curl AT A G L A N C E Level Purpose Prerequisites Enhancement

In te rm e d ia te Tone th e in n e r th ig h s , strengthen the a b d o m in a ls P o in tin g and F le x in g th e Foot, page 57; T u rn in g Out From th e H ip , page 54 In n e r T h ig h F le x ib ility , page 86

THE EXERCISES Starting Position

L ie on your back and open your legs as w ide as you com fortably can. Turn your legs out and fle x your feet.

Action

Exhale as you b rin g your legs together (keeping them turn e d out), p o in t your feet, and lif t your head off th e floor. In h a le and return to the sta rtin g po sitio n.

Repetitions

Perform 10 tim es.

BODY CHECK Head Shoulders Arms/Hands Pelvis Legs Feet

Keep your head and neck free of tension. G ently press your s h o u ld e r b la d e s down. Reach w ith your hands, p a lm s up, as if to to uch a w a ll in front of you. W ith each e xhale perform a Deep A b d o m in a l Contraction. Do not “ b o u n ce ” when you open your legs. Stay in control and d o n ’t try to force a stretch. Turn your legs out from your hips. Flex by p ressin g thro ug h your heels, and p o in t by s tre tc h in g the arch on the top of your feet.

You Are Doing It Correctly if you d e e p ly contract your a b d o m in a ls and close your legs slow ly w ith o u t b o u n c in g at the bottom.

VARIATIONS Power It Down Power It Up

134

PILATES

P ERFECT

Move your legs without lif t in g your head off th e floor. A dd a n k le w eights and com e up to b a la nce on your ta ilb o n e .

you open

Action: Legs together, head up

Power It Up: Balance on pelvis with ankle weights

' XS:

11

THE

MAT

EX ER C I S E S

135

Buttocks Squeeze AT A G L A N C E Level Purpose Prerequisite Enhancement

B e g in n e r Tone th e buttocks and in n e r th ig h m uscles; strengthen the a b d o m in a ls and p e lv ic floor P e lv ic T ilt, page 70 B rid g e , page 111

THE EXERCISES Starting Position

L ie on your back and p la ce a M agic R in g * between your knees. L ift your h ip s off th e floor.

Action

E xha le and lif t your h ip s up 2 or 3 in c h e s more. At the sam e tim e do a Deep A b d o m in a l C ontraction, squeeze your buttocks, and squeeze the M agic Ring. In h a le and lower your h ip s about 3 inches.

Repetitions

Squeeze and release 20 tim es.

BODY CHECK Head Shoulders Arms/Hands Pelvis

Your neck s h o u ld be le n g th e n ed w ith your c h in down.

Legs Feet

Your knees s h o u ld be at least 12 in c h e s apart.

Keep them down and relaxed. Your p alm s s h o u ld stay on the floor, ha nds re a c h in g toward your heels. Use your b re a th in g to make a ll th e p e lv ic and buttocks co n tra ctio n s deeper. Be sure to only lower your h ip s about 3 inches. Your feet s h o u ld be about 12 in c h e s apart. Make sure your feet suppo rt your body w eight, not th e back of your neck.

You Are Doing It Correctly if you fe e l your a b d o m in a ls w orking and a stretch a lo ng your in n e r th ig h s . * Or you can use a s m a ll s ta b ility b a ll, m e d ic in e b a ll, or large towel.

136

PILATES PERFECT

Buttocks Squeeze

Starting Position: Hips raised

THE MAT EXERCISES

137

Legs Lower and Lift AT A GLANCE Level Purpose Prerequisites Enhancements

A dvanced S trengthen th e lower fib e rs of the a b d o m in a ls 90/90, page 130; S tra ig h t Leg S tretch, page 128 H o ld in g th e Head Up, page 68; H o ld in g th e Legs Up,

page 90

THE EXERCISES Starting Position

L ie on your back w ith your legs in the a ir d ire c tly over your hips. Turn your legs out from your h ip s w ith your feet poin ted. P la ce your ha n d s b e h in d your head. R a ise your head and h o ld it there th ro u g h o u t the exercise.

Action

In h a le and lower your legs down about 6 inches. Exha le and return to the sta rtin g po sition. Do not a llo w your legs to com e closer to your chest on the return. (If you feel pa in in your back, stop im m ediately).

Repetitions

f

BODY CHECK

Perform 5 tim es.

^

Head

Keep your head raised th ro u g ho u t the exercise. If you need to lower your head, use th e Power

Shoulders Arms/Hands Pelvis

It Down option.

Engage your lats to keep your s h o u ld e rs down. Your fin g e rs s h o u ld lig h tly touch th e back of your head. Do not allo w your lower back to arch or com e away from the floor. Use your a b d o m in a ls to m a in ta in p e lv ic s ta b iliz a tio n .

Legs

Turn your legs out from your hips. Your legs s h o u ld return to the sta rtin g po sitio n d ire c tly over your h ip s , and not over your chest. If you feel your a b d o m in a ls relax, you have brought your legs too far toward your chest on the return.

Feet

G ently p o in t your feet.

You Are Doing It Correctly if your e n tire body rem a in s relaxed w ith ten sio n only o c c u rrin g in your a b d o m in a ls

VARIATIONS Power It Down

Bend your knees in th e air. Do one re p e titio n , p la ce both feet on th e flo o r and let your head com e to rest on th e floor for a m om ent. R eturn to the sta rtin g p o sitio n , knees bent, and repeat.

Power It Up

Increase th e d ista n ce you lower your legs as long as you can m a in ta in p e lv ic and s p in a l s ta b iliz a tio n . Your lower back s h o u ld not arch off the flo o r at a ll. You can also p lace a M agic R in g between your lower legs.

138

PILATES PERFECT

Legs Lower and Lift

Starting Position: Legs straight, head up

Action: Legs lowered, head up

Power It Up: Legs lowered further, head up

Teaser I AT A GLANCE

_______

k

Level Purpose Prerequisite Enhancement THE EXERCISES Starting Position

In te rm e d ia te S trengthen and tone the a b d o m in a ls R o ll Up, page 122 H o ld in g the Head Up, page 68

L

Action

L ie on your back w ith your arm s overhead and both feet fla t on th e floor. Keep both knees a lig n e d or “ g lu e d ” together as you stra ig hte n just your left leg. In h a le and len g th e n thro u g h your arms. Exha le and b rin g your arm s over your m id -chest and th en lif t your head off th e floor. Com e up to ba la nce on your ta ilb o n e w ith your arm s p a ra lle l to your extended left leg.

Repetitions

A

BODY CHECK

Perform 5 tim e s w ith your left leg up, then sw itch legs.

k

Head

Your c h in s h o u ld be down and your head and neck s h o u ld be free of ten sion. T h in k of le a d in g from your chest, not from your head.

Shoulders Arms/Hands

Engage your lats to keep your sh o u ld e rs pressed down. Reach thro u g h your fin g e rs to len g then out of your w aist w hen your arm s are overhead, and reach again thro u g h your fin g e rs w hen your head is off the flo o r in th e c u rle d up position.

Pelvis

Your goal is to access the deepest layers of your a b d o m in a ls. Use th e Deep

Legs

Your extended leg s h o u ld be in th e P ila te s stance, w h ic h is turn e d out at th e h ip .

Feet

G ently p o in t your foot.

A b d o m in a l C ontraction and your brea thin g.

You Are Doing It Correctly if you are p e rfo rm ing slow and co n tro lle d move­ m ents w ith o u t f lin g in g your body upwards.

__ A

VARIATIONS Power It Down

k.

Power It Up

140

PILATES PERFECT

C url up as m uch as you can. You do not need to com e to the h e ig h t of re stin g on th e back of your pelvis. H old a body bar.

Teaser

Starting Position: Arms overhead, left leg extended

Action: Curl up

Power It Down: Smaller curl up

Power It Up: Curl up with Body Bar

THE MAT EX E R C I S E S

Ml

Teaser II ___ A

AT A GLANCE

^

Level Purpose Prerequisites Enhancement

A dvanced A b d o m in a l stre n g th e n in g Teaser 1, page 140; Legs Lower and L ift, 138 H o ld in g the Legs Up, page 90

THE EXERCISES ^

_______

Starting Position

B a lan ce on your ta ilb o n e w ith your legs lifte d at a 45 degree a n g le and your arm s p a ra lle l to your legs.

Action

In h a le as you lower your legs down about 6 inches. E xha le and return your legs to th e sta rtin g po sitio n. There s h o u ld be no m ovem ent at a ll in your u p per body.

Repetitions

___ A

BODY CHECK

Perform 4 tim es.

^

Head Shoulders Arms/Hands Pelvis

Keep your head and neck relaxed. Engage your lats to keep your sh o u ld e rs pressed down. Get th e sense of le n g th e n in g out thro ugh your arm s and ha n d s at a ll tim es. In itia te and d ire c t th e m ovem ent from your core. Your a b d o m in a ls s h o u ld be d e e p ly engaged th ro u g h o u t th e exercise. Do not rock forward or backward on your ta ilb o n e .

Legs Feet

Contract your buttocks and in n e r th ig h m u scle s to control the movement. Your feet s h o u ld be gen tly po in ted.

You Are Doing It Correctly if you are not u sin g m om entum or “ f lin g in g ” your legs to return to the sta rtin g position.

___ A

VARIATIONS Power It Down Power It Up

H o ld the sta rtin g p o sitio n for a coun t of ten. Perform a greater range of m otion. H old a M agic R in g between your legs w ith your arm s re a c h in g overhead.

142

PILATES PERFECT

Teaser II

Starting Position: Balance on pelvis

Action: Legs lowered

Leg Circles A

AT A GLANCE Level Purpose Prerequisite Enhancement

L B e g in n e r P e lv ic and s p in e s ta b iliz a tio n and im proved range of m otion of the h ip jo in t S tra ig h t Leg S tretch, page 128 H am string F le x ib ility , page 84

_ _ _ A THE EXERCISES L_ _ _ _ Starting Position

L ie on your back, arms a lo ng your sid e s, p alm s down. B rin g your right leg up

so that it is p e rp e n d ic u la r to your body.

Action

In h a le as you begin to c irc le your leg about 2 in c h e s in d ia m e ter (a very sm all

and slow circle). Exha le as you co m plete the c irc le .

Repetitions

___ A

BODY CHECK Head Shoulders Arms/Hands Pelvis

Perform 5 tim e s in one d ire c tio n , then 5 in the other.

L_ _ _

Be sure you keep your neck long.

Engage your lats to keep your s h o u ld e rs down. Reach long thro ugh your fingers. Do not allo w your p e lv is to move at a ll. You need to keep your h ip s co m p le te ­ ly s t ill and level. As you c irc le your right leg you w ill feel a ten den cy to lif t your left h ip up. Tighten your a b d o m in a ls strongly. Use the im age of a b lo c k of cem ent preven tin g your rib s, s p in e , and p e lv is from any m ovem ent whatsoev­ er. T h is exercise is a ll about s ta b iliz in g .

Legs Feet

Contract th e s id e s of your buttocks and up pe r legs to turn your leg out. P o in t your feet.

You Are Doing It Correctly if you feel a b u rn in g sensation in your a b d o m in a ls (w hich m eans they are fu lly engaged). T h is is a p a rtic u la rly d if f ic u lt exercise to do correctly. Take your tim e. Go slow.

____A

VARIATIONS Power It Down

k_ _ _ _ _ _ _ _ _ _

Power It Up

144

PILATES PERFECT

B end th e knee of th e leg you are not c irc lin g . Use a n k le w eights.

Leg C ircles

Starting Position: R ight leg raised

Action: Leg circles

Power It Down: Knee bent

THE MAT E X E R C IS E S

145

Crisscross AT A GLANCE Level Purpose Prerequisites

A dvanced S trengthen the a b d o m in a ls w ith a focus on th e o b liq u e s P e lv ic S ta b iliz a tio n , page 42; S in g le Knee S tretch, page 124; D o u b le Leg Extension, page 126

Enhancement

H o ld in g the Head Up, page 68

THE EXERCISES Starting Position

L ie on your back w ith your knees bent and ha n d s b e h in d your head. L ift your head off the floor.

Action

Extend your left leg as you tw ist your torso to th e right. Then sw itch to b rin g your left knee into your chest and tw ist your up pe r body to the left as you stra ig hte n your right leg. In h a le for one set (right and left), and then exhale for the next.

Repetitions

Perform 10 sets (right and left count as 1 set).

BODY CHECK Head

Your c h in s h o u ld stay down. Be sure you are not p u llin g on your head w ith your hands.

Shoulders Arms/Hands

S h o u ld e rs s h o u ld stay down and relaxed. Your fin g e rs s h o u ld lig h tly to uch the back of your head. Do not a llo w your elbow s to cross over your chest. The tw ist s h o u ld begin at your torso and b rin g your elbow s a lo ng for the ride.

Pelvis

S ta b iliz e . Im a g in e a heavy w eig ht atop your torso k e e p in g you n a ile d to the floor. Do not a llo w your p e lv is to lif t as you twist. Keep the right s id e of your back pressed into the flo o r as you rotate to the left, and the left s id e pressed down as you tw ist to th e right.

Legs

Lengthen out of the h ip joints.

Feet

G ently p o in t your feet.

You Are Doing It Correctly if there is total s ta b iliz a tio n w ith no ro c kin g from s id e to side.

VARIATIONS Power It Down Power It Down

146

PILATES P E R F E C T

Keep your knees bent throughout. Add a n k le w eights to increase d iffic u lty .

Crisscross

Action-. Left knee into chest, right leg extended

Action: R ight knee into chest, left leg extended

Power It Down: Knees bent

Scissors AT A G L A N C E Level Purpose Prerequisite

A dvanced

Enhancement

H am string F le x ib ility , page 84

S trengthens the a b d o m in a ls w ith a focus on th e o b liq u e s S tra ig h t Leg S tretch, page 128

THE EXERCISES Starting Position

L ie on your back w ith both legs stra ig ht up in the a ir and your h a n d s b e h in d your head. L ift your head up and keep it there.

Action

Ex ha le and lower your right leg and tw ist your body to the left. T hen sw itch. B reathe in for one set of rig h t and left, and breathe out for the next set.

Repetitions

Perform 10 tim e s (right and left count as 1 set).

BODY CHECK Head Shoulders Arms/Hands

Keep your head and neck free of tension. R e m in d yourself to keep pre ssin g your s h o u ld e rs down. Do not move your elbow s across your body. Keep your elbow s back. They s h o u ld move

Pelvis

asa result

o f the tw ist o c c u rrin g in you

Im a g in e your p e lv is as a b lo ck of cement; do not a llo w it to move s id e to s id e as you twist. As you tw ist to th e right focus on co n tra ctin g the left s id e of your a b d o m in a ls and k e e p in g the left s id e of your back on th e floor. W hen you tw ist to the left deepen th e con tra ction on the right sid e of your a b d o m in a ls.

Legs

Turn your legs out from the h ip .

Feet

P o in t your feet.

You Are Doing It Correctly if the work is a ll in the a b d o m in a ls

th e rest of

your body is relaxed.

VARIATIONS Power It Down Power It Up

148

PILATES P E R F E C T

Keep your knees bent. You can m ake a d if f ic u lt exercise even ha rder by u sin g a n k le w eights.

Scissors

Action: R ight leg down, torso twist left

THE MAT E X E R C IS E S

149

Rollover AT A GLANCE Level Purpose Prerequisite

Advanced S trengthen the a b d o m in a ls w ith an e m p h a sis on th e lower fib e rs 90/90, page 130

THE EXERCISES Starting Position

Action

Lie on your back, arm s a lo ng your side s, p alm s down. B rin g both legs stra ig h t up, p e rp e n d ic u la r to your body. In h a le as you reach thro ugh your legs and lif t your h ip s off the mat u n til your w eight is re sting on your s h o u ld e r blades. B rin g your legs over your body u n til they are p a ra lle l to th e floor. E xha le and ro ll down one vertebra at a tim e u n til your legs are again p e rp e n d ic u la r to your body.

Repetitions

Repeat 5 tim es.

BODY CHECK Head

Your neck s h o u ld be len gthen ed . (It’s im po rta nt to keep your form correct; see Head A lig n m e n t, page 52.)

Shoulders

Keep your s h o u ld e rs down.

Arms/Hands Pelvis Legs Feet

Press your p alm s down into th e flo o r to assist. L ift your legs up sm oothly. Squeeze your buttocks to assist in lif t in g your legs. Your legs s h o u ld be in the P ila te s stance. G ently p o in t your feet.

You Are Doing It Correctly if you are m oving w ith control and not h u r lin g your legs over your head or le ttin g them fa ll down q u ic k ly w hen you return.

VARIATIONS Power It Down

L ift your legs stra ig h t up in th e a ir so your p e lv is com es off the flo o r 1 to 2 inches.

Power It Up

150

PILATES P E R F E C T

Use a n k le w eights.

Rollover

Starting Position: Legs straight up, arms at sides

Action: Legs parallel to floor

Power It Down: Pelvis raised

Spine Stretch AT A GLANCE Level Purpose Prerequisite Enhancement

B e g in n e r S tretch th e ha m strin g s and lower back L iftin g Up W h ile S ittin g , page

56

S ittin g Com fortably, page 74

THE EXERCISES Starting Position

S it w ith your legs spread apart about 12 in c h e s and your torso s lig h tly forward of your pelvis. Your arm s s h o u ld be bent and next to your waist.

Action

E xha le as you bend and reach forward. T h is s h o u ld be in itia te d from your lower back. T h in k of re a c h in g forward as you now in h a le and lif t your arm s and torso as one u n it to com e to a seated po sitio n. C irc le your arm s out to the sid e , and th e n back to th e sta rtin g p o sitio n .

Repetitions

Perform 3 tim es.

BODY CHECK Head Shoulders Arms/Hands Pelvis Legs Feet

Keep your head and neck lig h t and free of tension. The c h a lle n g e w ill be to keep your sh o u ld e rs down and relaxed. Reach out of your fin g e rs in a ll positions. S it s lig h tly forward of your pelvis. Turn your legs out from your hips. Your feet s h o u ld be relaxed.

You Are Doing It Correctly if you feel as if som eone is try in g to p u ll your arm s out of t h e ir s h o u ld e r sockets thro u g h every phase of th is exercise and your back stays long and le n gthen ed .

VARIATIONS Power It Down

F in d a com fortable seated po sitio n. You can keep your knees bent or s it crosslegged.

152

PILATES P E R F E C T

Spine Stretch

Action 2: Arms up, spine lengthened

Action 3: Arms out to sides

Seated Twist AT A GLANCE Level

B e g in n e r

Purpose Prerequisite Enhancements

Im prove the f le x ib ilit y of th e s p in e in rotation L iftin g Up W h ile S ittin g , page 56 S ittin g Com fortably, page 74; R otation, page 66; S h o u ld e rs Up and Down, page 78

THE EXERCISES S it w ith your legs spread apart com fortably (do not go to your m axim um ). H o ld

Starting Position

a M agic R in g * out in front of you. E xha le and turn your torso to the right. In h a le as you com e back to the center.

Action

Then turn to the left. Perform 3 sets (right and then left count as 1 set).

Repetitions

BODY CHECK

^

Head Shoulders Arms/Hands Pelvis

T h in k of le n g th e n in g out of the top of your head. The c h a lle n g e w ill be to keep your sh o u ld e rs down and relaxed. Press lig h tly on th e M agic Ring. S it s lig h tly forward of your p e lv is throughout. At the sam e tim e , rem em ber to le n g th e n out of your waist.

Legs Feet

Contract th e s id e s of your buttocks to turn your legs out. Your feet s h o u ld be gen tly pointed.

You Are Doing It Correctly if you keep your sh o u ld e rs down.

VARIATIONS Power It Down

F in d a com fortable seated po sition. You may keep your knees bent, or s it crosslegged. * lf you do not have a M agic R in g , you can use a stretched out towel or s im p ly open your arm s out to the s id e and h o ld them in t h is position.

154

PILATES PERFECT

S e a t e d Twi s t

Starting Position: Legs spread holding Magic Ring

Action: Torso twist left

THE MAT E X E R C IS E S

155

Rolling Like a Ball AT A GLANCE Level Purpose Enhancement

In te rm e d ia te Im prove f le x ib ilit y of the s p in e , w hole body co o rd in a tio n , and ba la nce R o llin g , page 98

THE EXERCISES Starting Position

S it w ith your knees p u lle d in to your chest and your ha nds h u g g in g your legs.

Action

Keep your head down and your body tu c ke d together tightly. In h a le as you ro ll down and exhale as you ro ll back up. T h is is one exercise where you w ill want to use m om entum .

Repetitions

BODY CHECK Head Shoulders Arms/Hands

Perform 5 tim es.

L_________________________________ Drop your head and nose towards your knees. Relax your sho ulders. Your arm s w ill have a ten den cy to move away from your legs; try not to let t h is happen.

Pelvis/Spine

M a in ta in a fu lly rounded p o sitio n throughout. Avoid p o u n d in g onto your verte­ brae as you ro ll down; the m ovem ent s h o u ld be even and lig h t. Stay w ith in a s m a ll range of m otion if needed. R o ll down only so far tha t you w ill s t ill be a b le to return to the sta rtin g p o sitio n e a sily and smoothly.

Legs

Try not to let your legs move away from your body as you ro ll up. Keep th e f u lly tu c ke d position.

Feet

Keep your feet relaxed.

You Are Doing It Correctly if you keep your sh o u ld e rs down

you’ re ha ving

fun.

VARIATIONS Power It Down

If you fin d th is exercise d if f ic u lt , or want to a chieve a greater range of m otion, take a look at R o llin g , page 98, in C ha pter 6: The Secrets to Good Pilates

Technique.

156

PILATES P E R F E C T

Starting Position: Knees to chest, head down

..... .................................. ...... Action: Roll down

THE MAT E X E R C IS E S

157

Roll Down AT A GLANCE Level Purpose Prerequisite Enhancement

In te rm e d ia te S trengthen th e a b d o m in a ls and h ip flexors R o ll Up, page 122 P e lv ic T ilt, page 70

THE EXERCISES Starting Position

S it w ith your legs and arm s extended stra ig h t out in front of you. (If t h is is uncom fortable, s it in a cross-legged or d ia m o n d shape position).

Action

In h a le as you tu c k your p e lv is u n d e r and ro ll down. Then e x h h a le and ro ll back

up to the sta rtin g position. Repetitions

Perform 4 tim es.

BODY CHECK Head Shoulders

Scan for any tensio n in your head and neck and release it. You w ill feel a tenden cy to h u n c h up your sho ulders. C ounteract th is by eng ag in g your lats.

Arms/Hands

Keep re a ch in g w ith your arms.

Pelvis

R o ll down only so far tha t you w ill s t ill be a b le to return to the sta rtin g p o sitio n e a sily and sm oothly. T ig htly contract your a b d o m in a ls to avoid je rk in g m ovem ents or u sin g m om entum .

Legs

Turn your legs out from your hips.

Feet

Your feet s h o u ld be s lig h tly po in ted.

You Are Doing It Correctly if the low ering and lif t in g are very sm ooth.

VARIATIONS Power It Down Power It Up

158

PILATES P E R F E C T

Do a p a rtia l ro ll down (see M id p o in t ro ll down photo on the next page). H old a M agic R ing .

Roll Down

Starting Position: Legs straight, arms extended

Action: M idpoint roll down, arms extended

Action: Complete roll down, arms extended

THE MAT EXERCISES

159

Reverse Hold AT A GLANCE Level Purpose

In te rm e d ia te S trengthen th e e n tire body

THE EXERCISES Starting Position

S it in an u p rig h t po sitio n w ith your legs stra ig h t and your h a n d s* on the floor d ire c tly under your sh o u ld e rs w ith your fin g e rs p o in tin g towards your buttocks.

Action

E xha le as you lif t your body up in the a ir so you are supported just by your feet and your hands. In h a le and lower down.

Repetitions

Perform 8 tim es.

BODY CHECK Head

Your head s h o u ld be a c o n tin u a tio n of your s p in e , n e ith e r d ro o p in g down nor h a n g in g back.

Shoulders Arms/Hands Pelvis Legs Feet

Press into your hands to keep your sh o u ld e rs down and your chest up. C heck for correct ha nd pla ce m e n t, d ire c tly un der your shoulders. Engage the core strongly. T h in k of le n g th e n in g thro ugh your legs. Press into your he e ls for support.

You Are Doing It Correctly if you use your a b d o m in a ls to keep your body lifte d so th e m id d le of your torso is not sagging.

VARIATIONS Power It Down

S it w ith your knees bent and lif t your buttocks off th e flo o r so you com e in to a “ ta b le to p ” p o sitio n . * Or on your knuckles.

160

PILATES PERFECT

Reverse Hold

Action: Lift with straight legs

Power It Down: Lift with bent knees

Leg Pull Front AT A GLANCE Level Purpose Prerequisite

Advanced S treng thens the e n tire body Reverse H o ld , page 160

THE EXERCISES Starting Position

S it in an u p rig h t p o sitio n , your ha nds* on the flo o r d ire c tly u n d e r your s h o u l­ ders. L ift your body up in th e a ir so just your ha n d s and feet support you.

Action

E xha le as you lif t your right leg. In h a le as you lower it. Your torso s h o u ld stay lifte d throughout.

Repetitions

Perform 8 tim e s w ith your right leg, then 8 tim e s w ith your left. Do a ll th e rep­ e titio n s for one le g before m oving on to th e other.

BODY CHECK Head

k________________________________ Your head s h o u ld be a c o n tin u a tio n of your sp in e , n e ith e r on your chest nor h a n g in g back.

Shoulders Arms/Hands Pelvis

C heck for correct hand p lacem en t, d ire c tly u n d e r your shoulders.

Legs

Feel as if your leg is b e in g le n g th e n ed as you lif t and lower it. Use th e P ila te s

Keep your s h o u ld e rs down and your chest lifte d . Do not allo w your p e lv is or h ip s to move. C ounteract th e ten den cy to lower your h ip s as you lif t your leg. Stance.

Feet

Press into your h e e ls for support.

You Are Doing It Correctly if you do not allow your h ip s to lower as you lif t your leg.

VARIATIONS Power It Down Power It Up

Com e to th e Reverse H o ld p o sitio n and h o ld for a count of 10. Use a n k le w eights. *You can also be on your knuckles.

162

PILATES PERFECT

Leg Pull Front

• —

-

......

—

—

—

-- -----------------Starting Position: Reverse Hold position

Action: Reverse Hold with right leg raised THE MAT EXERCISES

163

Side Leg Series AT A G L A N C E Level Purpose Prerequisite Enhancements

B e g in n e r Tone th e e n tire leg T u rn in g Out From th e H am string F le x ib ility ,

H ip , page 54 page 84;In n e r T h ig h F le x ib ility , page 86

THE EXERCISES Starting Position

Lie on your left s id e w ith your head supported by your left ha n d.* B rin g both legs slightly in front of you and c u rl your rig h t toes u n der so they are in s ta n d in g p o sitio n. Your right leg s h o u ld be extended long and in the P ila te s Stance.

Action

1. Up and down. Flex your right foot and turn your leg out from your h ip . Exhale as you lif t your leg. P o in t your foot and lower your leg as you exhale.

2. Front and back. Flex your right foot. Exha le as you b rin g your leg forward. In h a le , p o in t your foot and b rin g your leg back past the m id d le to extend in back of you.

3. Small circles. P o in t your right foot w ith your leg in th e P ila te s Stance. L ift it up a few in c h e s away from your left leg and make s m a ll c irc le s in one d ire c tio n . Then c irc le in the o ther d ire c tio n .

Repetitions

Do a ll th e exercises on one s id e before s w itc h in g to the other side. Perform each m ovem ent 10 tim e s (up and down, or forward and back, is one movement).

BODY CHECK Head Shoulders

Keep your head and neck lig h t and free of tension. Pay a ttentio n to how you are s u p p o rtin g your upper body. Do not sag into your sho ulders. Press into your forearm on the flo o r to keep your s h o u ld e rs from h u n c h in g up.

Arms/Hands

One hand s h o u ld su ppo rt your head w h ile th e other is on the flo o r in front of you.

Pelvis/Spine

Engage your core thro u g ho u t to m a in ta in s p in a l and p e lv ic s ta b iliz a tio n . N e ith e r your u p pe r body nor your h ip s s h o u ld move at a ll. Your leg s h o u ld be th e lone m oving part.

Legs

Lengthen, le n g th e n , len gthen . Feel as if your leg is c o n tin u a lly b e in g p u lle d out of your h ip socket.

Feet

164

PILATES PERFECT

See the in s tru c tio n s for each exercise.

VARIATIONS

I _______________________________________________ You Are Doing It Correctly if you feel the work in your a b d o m in a ls

well as

in the back and s id e s of your legs. In U p and Down (Action 1) you s h o u ld feel a stretch in your in n e r th ig h s .

You Are Doing It Incorrectly if there is any ten sio n a lo ng the front of your th ig h or your groin area.

Power It Up

Use a n k le w eights. *A lternatively, you can a llo w your head to rest on your arm , or put a ro lle d up towel under your head for support.

Action 1: Right leg up, foot flexed

Action 1: Right leg down, foot pointed

Action 3: Right leg circles, foot pointed

Side Stretch AT A GLANCE Level Purpose

B e g in n e r S tretch the lats, w aist, and s id e s of the h ip s

THE EXERCISES Starting Position

S it w ith your right knee bent in front of your body and your left leg bent in back, fo rm in g a “ Z.” P la ce your right ha nd on the flo o r next to your right side.

Action

E xha le as you b rin g your left arm overhead and lif t your h ip s off th e floor. Turn your head more to the right to look past your left hand. (If your knees or back are uncom fortab le, do not do t h is exercise).

Repetitions

H old th e stretch for a slow coun t of 10. Keep b re a th in g as you h o ld the p o sitio n. W ith each exha la tio n deepen into th e stretch. C o n tin u e by perform ­ in g th e stretch on th e other side.

BODY CHECK Head Shoulders

Im a g in e your head lig h tly flo a tin g above your spine. Do not a llo w your s h o u ld e rs to h u n c h up.

You Are Doing It Correctly if you feel a stretch from u n d e r your a rm p it down to the s id e of your w aist and h ip .

166

PILATES PERFECT

Side Stretch

....- ” —

.

.

.... ........ —

-......—

...... .

Starting Position: Right knee bent in front

THE MAT EXERCISES

167

Mermaid _______ Ar

AT A GLANCE

1

k

Level Purpose Prerequisite

______

Advanced S trengthen the upper body and stretch th e w aist and s id e of th e h ip s S id e S tretch, page 166

r THE EXERCISES 1 Starting Position

1. L ie on your right side. L ift up and support your body w ith your right h a n d * and the s id e of your right foot.

Action

L ift your left arm so it is next to your ear and extended co m p le te ly straight. (If you feel any p ain in your w rist or sho u lde r, stop).

Repetitions

______ A r

BODY CHECK Head Shoulders Arms/Hands

H old th e stretch for a slow co un t of 10. D o n ’t h o ld your breath. Repeat the stretch on th e o ther side.

^

k_ _ _ _ _ _ _ T h in k of your head as a c o n tin u a tio n of your spine. Do not a llo w the s h o u ld e r of your s u p p o rtin g arm to h u n c h up. Your fla t hand or k n u c k le s s h o u ld be on th e flo o r d ire c tly u n d e r your s h o u ld e r jo in t. The extended arm s h o u ld be next to your ear and not out in front. R each thro ug h your fin g e rtip s as you stretch.

Waist/Pelvis Legs Feet

Engage your a b d o m in a ls to lif t your s id e away from the floor. Lengthen thro ugh your legs. Your feet s h o u ld be relaxed.

You Are Doing It Correctly if you feel a stretch from u n der your left a rm p it and down a lo ng the left s id e of your torso, your h ip s rem ain lifte d so tha t you form a stra ig h t lin e ,

and you rem em ber to breathe.

*You can also be on your knuckles.

168

PILATES PERFECT

Mermaid

..................

—

.

—

..

•■•••

.— ............................

,

.....

Starting Position: Raised on right arm and right foot

Action: Left arm extended, head turned right

THE MAT E X ER CI S ES

169

Fush-Up Hold AT A GLANCE Level Purpose Prerequisites Enhancement

B e g in n e r S trengthen th e u p pe r body and the core H and and F in g e r P o s itio n in g , page 58 S h o u ld e rs Together and Apart, page 82

THE EXERCISES Starting Position

Assum e the P ush-U p p o sitio n. You s h o u ld be on your toes w ith your ha n ds

directly u nder your shoulders.

Action

M a in ta in t h is p o sitio n . Keep b re a th in g norm ally.

Repetitions

H o ld for a slow co un t of 10.

BODY CHECK Head Shoulders Arms/Hands

Lengthen your head out of your spine. Do not let it hang down. B rin g your sh o u ld e rs b la de s apart (see enhancem ent). Pay close attention to the p o sitio n of your hands; they s h o u ld be directly un der your sh o u lders. Avoid ha vin g them far apart or out in front.

Spine/Pelvis

Watch out for sagging in your m id-section; engage your a b d o m in a ls and keep them lifte d . Try to form a stra ig h t lin e from th e top of your head to your toes.

You Are Doing It Correctly if you feel the work o c c u rrin g in your a b d o m in a ls and you c o n tin u e to breathe.

VARIATIONS Power It Down Power It Up

170

PILATES PERFECT

S uppo rt yourself on your elbows and toes. H old for a slow co unt of 20.

Push-Up Hold

Action: Push-Up position

Power It Down: Elbow Push-Up position

THE MAT EXERCISES

171

Leg Pull Back AT A GLANCE Level Purpose Prerequisite Enhancement

A dvanced A ll over body stre n g th e n in g w ith

e m p h a sis on the u p pe r body and core

P ush-U p H old , page 170 S h o u ld e rs Together and Apart,page 82

THE EXERCISES Starting Position

On your h a nd s and toes in the Push-U p po sitio n.

Action

Ex ha le and lif t your left leg up about 6 inches. In h a le and lower it back down.

Repetitions

Perform 8 re p e titio n s w ith your rig h t leg follow ed by 8 re p e titio n s w ith your left leg.

BODY CHECK Head Shoulders Arms/Hands

M a in ta in good head alignm ent; do not allow your head to droop down. Make sure your s h o u ld e rs stay down. Be sure that your ha nds are directly u n der your sho ulders. T h is may be a s m a lle r d is ta n c e than you are used to and therefore may feel m uch harder.

Pelvis

Do not raise your h ip s as you lif t your left leg— your h ip s s h o u ld rem ain level. T h is exercise is not about how h ig h you can raise your leg but rather about upper body strength and m a in ta in in g p e lv ic and s p in a l s ta b iliz a tio n .

Legs Feet

Lengthen your right leg out of your h ip socket as you lif t and lower it. G ently p o in t your foot as you lif t your leg.

You Are Doing It Correctly if your h ip s do not move as you lif t and lower your leg

and you do not sag in th e m id d le .

VARIATIONS Power It Down

Go onto your hands and knees (see 4 P o in t Leg Series). Extend your right leg in back of you, and lif t and lower the leg.

Power It Up

172

A nkle w eights can be added.

PILATES PERFECT ;I

L e g Pull B a c k

Starting Position: Push-Up position

Action: Left leg lift

'

THE MAT EXERCISES

173

Push-Ups AT A GLANCE Level Purpose Prerequisite Enhancement

_A

THE EXERCISES Starting Position

In te rm e d ia te S trengthen the u p pe r body a nd the core Push-U p H old , page 170 S h o u ld e rs Together and Apart, page 82

k. B egin on your toes w ith your ha nds on the flo o r directly u n d e r your sho ulders.

Action

In h a le , bend your elbow s and b rin g your chest as close to th e floor as possible. Exhale as you return to the sta rtin g position.

Repetitions

A

BODY CHECK Head Shoulders Arms/Hands

Perform 10 tim es.

L Sense your head as a c o n tin u a tio n of your sp in e . Do not a llo w it to droop. Keep your s h o u ld e rs down. Pay close attentio n to the p o sitio n of your hands; they s h o u ld be

un d e r

your sho ulders. Avoid h a vin g them far apart or out in front.

Spine/Pelvis

Watch out for sagging in your m id-section; engage your a b d o m in a ls and keep them lifte d . Try to form a stra ig h t lin e from th e top of your head to your toes.

You Are Doing It Correctly if you feel the work in your a b d o m in a ls and your s h o u ld e r b la d e s are ly in g fla t on your back

A

VARIATIONS Power It Down Power It Up

174

you c o n tin u e to breathe.

L ___________________________

PILATES PERFECT

Perform th e exercise on your ha nds and knees. Perform 20 re p e titio n s.

Push-Ups

Starting Position: Push-Up position

Power It Down: Knee push-ups

THE MAT EXERCISES

175

4 Points AT A GLANCE Level Purpose Enhancement

B e g in n e r S trengthen a ll the m u scle s of your back and posterior leg; im prove balance P re p a rin g for Back Work II, page 94

THE EXERCISES Starting Position

The 4 p o in ts p o sitio n is on your ha nds* and knees.

Action

As you exhale reach your right arm and left leg up from th e flo o r and away from you. Your arm s h o u ld reach forward w h ile th e opposite leg extends back. In h a le and return to the sta rtin g p o sitio n. C hange to th e left arm and right leg.

Repetitions

Perform 6 a lte rn a tin g sets (right arm, left leg 1 set).

left arm , right leg count as

BODY CHECK Head/Neck

Pretend som eone is s ta n d in g in front of you and p u llin g gen tly on your neck to le n g the n it.

Shoulders Arms/Hands Waist/Pelvis

Keep your s h o u ld e rs down on your back. P lace your hands (or knuckles) d ire c tly u n d e r your sho ulders. Lengthen your arm as you lift. Your goal is to keep your h ip s sta b le and p a ra lle l (or square) to the floor. Concentrate on k e e p in g your right h ip down w hen you lif t your right leg, and k e e p in g your left h ip down w hen you lif t your left leg.

Legs

S traig hte n your leg co m p le te ly and le n g the n it away from you as you lift. Focus more on le n g th e n in g your leg rather than lif t in g it.

Feet

G ently p o in t your foot as you extend your leg.

You Are Doing It Correctly if there is no s h ift of your h ip s when you change arm s and legs

and your h ip s level.

VARIATIONS Power It Down Power It Up

Keep a bend in your arm and leg as you lift. Use a n k le and w rist w eights. *You can also be on your kn u ck le s, or even supported on your forearms.

176

PILATES PERFECT

4 Points

Starting Position: On hands and knees

Action: R ight arm forward, left leg back

THE MAT EXERCISES

177

4 Points Leg Series AT A GLANCE Level Purpose Prerequisite

B e g in n e r Tone the

legs and strengthen th e core

4 P oints,

176

THE EXERCISES Starting Position

B e g in in th e 4 p o in ts p o sitio n w ith your left leg long, tu rn e d out, and lifte d off th e floor.

Action

1. Lower and lift. B rin g your right arm stra ig h t ahead and lower your left leg so both arm and leg are to u c h in g th e floor. Exha le as you lif t your right arm and left leg sim ulta neo usly . In h a le as you lower them .

2. Knee to chest. In h a le as you b rin g your left knee in towards your chest, and e xhale as you extend it backward so tha t it is once again lifte d off the flo o r to the sta rtin g p o sitio n. Do not sw ing your leg or arch your back.

3. Side lift. Move your h a n d s to th e right. S w ing your left leg around to the left s id e and off th e floor. From here, in h a le as you lower your left leg, and exhale as you lif t it.

Repetitions

Perform 6 tim e s w ith your rig h t leg, then 6 tim e s w ith the left.

BODY CHECK Head Shoulders Arms/Hands Waist/Pelvis

Keep your head le n g th e n ed out of your s p in e and avoid le ttin g it fa ll down. R em em ber to keep your s h o u ld e r b la de s down. P lace your hands (or knuckles) d ire c tly u n d e r your shoulders. Your goal is to not le t your h ip s move— keep your p e lv is p a ra lle l to the floor. You w ill feel in c lin e d to raise your right h ip as you lif t your right leg, and vice versa. Focus on your core: keep your a b d o m in a ls lifte d throughout.

Legs Feet

Keep le n g th e n in g out of your leg. G ently p o in t your foot.

You Are Doing It Correctly if your p e lv is rem a in s square to the flo o r and you c o n tin u a lly feel as if som eone is try in g to p u ll your leg out of its socket.

VARIATIONS

178

Power It Down

Perform a ctio n s 1 and 2 w ith a s lig h t bend in your knee th ro u g h o u t th e

Power It Up

m ovement. Do not perform a ction 3. Strap on a n k le w eights.

PILATES PERFECT

4 Points Leg Series

Starting Position: 4 points position, left leg raised

Action 1: R ig ht arm and left leg down

Action 1: Right arm and left leg lift

Action 2: Left leg tuck

Action 2: Left leg lift

Action 3: Left leg side lift

Action 3: Left leg side lower

Swan AT A GLANCE Level Purpose Enhancement

B e g in n e r Increase the f le x ib ilit y of th e s p in e in extension P re p a rin g for Back Work I, page 92

THE EXERCISES Starting Position

L ie on your stom ach w ith your ha nds* on th e flo o r next to your sho ulders.

Action

In h a le as you

slowly stra ighten your elbow s and lif t you

th e floor. E xha le and bend your elbow s to return to the sta rtin g p o sitio n . (If you feel any p a in , stop).

Repetitions

H old th e stretch for a slow co un t of 10.

BODY CHECK Head

A llow your head to lif t up in tandem w ith your sp in e . D on ’t drop your head back; le n g the n out of the top of your head.

Shoulders Arms/Hands

Keep your s h o u ld e rs down. P lace your ha nd s next to your sh o ulders. T h in k of lif t in g from your chest as you stra ig hte n your elbows.

Pelvis Legs Feet

P u ll your a b d o m in a ls in as you inhale. Turn your legs out. Squeeze your buttocks and th e up pe r portion of your in n e r th ig h m uscles. Your feet s h o u ld be ge n tly pointed.

You Are Doing It Correctly if you are a b le to arch your back a lit t le w ith no pain. VARIATIONS Power It Down

P lace your forearm s on the floor. L ift your head up s lig h tly u n til you feel your back a rchin g . * Or knuckles.

180

PHATES PERFECT

Swan

Starting Position: Hands beside shoulders

Action: Elbows straight, upper body raised

THE MAT EXERCISES

181

Flight AT A G L A N C E Level Purpose Prerequisite Enhancement

B e g in n e r S trengthen the m uscles

of the back

Swan, page 180 P re pa rin g for Back Work

I, page 92

THE EXERCISES Starting Position Action

L ie on your stom ach w ith your arm s directly out to your sides. Exhale as you b rin g your arm s down next to your s id e s and lif t your up pe r body off th e floor. Keep p ressin g th e tops of your feet into the floor. In h a le , lower down, and return your arm s back out to your sides.

Repetitions

Perform 6 tim es.

BODY CHECK Head

A llow your head to raise as you lif t your torso. Im a g in e you are le n g th e n in g out of th e top of your head.

Shoulders Arms/Hands Pelvis Legs Feet

Engage your lats to lower your shoulders. B rin g your arm s down to your s id e s first, and then lif t your head. W hen you exhale, use the Deep A b d o m in a l Contraction. Your legs s h o u ld be in the P ila te s Stance. Press the tops of your feet into the floor.

You Are Doing It Correctly if you perform th e m ovem ent sm oothly and slow ly and feel the rig h t and left s id e s of your back w orking e q u a lly to lif t your head and torso.

VARIATIONS Power It Up

B rin g your arm s stra ig h t out to th e s id e s (A irplane Arms). Do not move them down by your sid e s, even a litt le , as you begin the lift. You s h o u ld be a b le to see your hands in your p e rip h e ra l vision .

182

PILATES PERFECT

Flight

Starting Position: On stomach, arms out

Action: Arms by sides, upper body raised

Power It Up: Upper body lift with airplane arms

THE MAT E X ER CI S ES

183

Opposite Arm and Leg Lift AT A G L A N C E Level Purpose Prerequisite Enhancement

B e g in n e r S trengthen the back;tone th e

buttocks and legs

F lig h t, page 182; P re pa rin g for Back Work II, page 94

THE EXERCISES Starting Position

L ie on your stom ach w ith your arm s out in front (like S uperm an flying).

Action

In h a le and reach thro ug h your arm s and legs. Exha le and lif t your left arm and right leg off the floor. In h a le and return to the sta rtin g p o sitio n. Exha le and sw itch, t h is tim e lif t in g your right arm and left leg.

Repetitions

Perform 10 sets (right and left count as 1 set).

BODY CHECK Head Shoulders Arms/Hands Pelvis

f c ________________________________________________________________________ Your head and neck rem a in free of tension. Engage your lats. Your p a lm s s h o u ld be down as you c o n tin u a lly le n g the n out of your arms. Even when in a prone p o sitio n your goal is p e lv ic s ta b iliz a tio n . Keep both h ip s p ressin g into the floor. As you lif t your left leg off th e flo o r you w ill feel a tendency to raise your left h ip , and vice versa. Do not a llo w t h is to happen.

Legs Feet

Contract th e s id e s of your buttocks to turn your legs out. Your feet s h o u ld be gen tly poin ted.

You Are Doing It Correctly if your p e lv is does not s h ift from s id e to s id e as you sw itch arm s and legs and you feel tha t you’ re b e in g stretched out from head to toe.

VARIATIONS Power It Down Power It Up

184

PILATES PERFECT

Keep a bend at your elbow and knee as you lift. Use w rist and a n k le w eights.

Opposite Arm and Leg Lift

Starting Position: Superman position

Action: Left arm and right leg raised

THE MAT EXERCISES

185

Swimming AT A G L A N C E Level Purpose Prerequisite Enhancement

In te rm e d ia te S trengthen th e back, g lu te a ls , and ha m strin gs O pposite Arm and Leg Lift, page 184 P re pa rin g for Back Work II, page 94

THE EXERCISES Starting Position

L ie on your stom ach w ith your arms stra ig h t out in front (Superm an fly in g position).

Action

L ift both arm s and legs off the floor. Now flu tte r your arm s and legs in oppo­ s itio n (right arm and left leg w ill be h ig h at th e sam e tim e). A lternate as you in h a le for 5 sets of right and left, and then exhale for 5 sets.

Repetitions

Perform 20 “ sw im ” sets (right and left coun ts as 1 set).

BODY CHECK Head Shoulders Arms/Hands

Reach thro ugh your arm s and pretend som eone is try in g to p u ll them out of

Pelvis

th e ir sockets. T h is exercise is about s ta b iliz a tio n and elong ation . Do not a llo w your rib s or

Lengthen your head out of your sp in e . Keep your s h o u ld e rs free of ten sion.

p e lv is to s h ift from s id e to side . Your e n tire torso s h o u ld rem ain sta b le w h ile only your arm s and legs move.

Legs Feet

Keep le n g th e n in g out thro ugh your legs. P o in t your feet.

You Are Doing It Correctly if your p e lv is does not s h ift from s id e to s id e and you feel as if you’ re b e in g stretched out from both e n d s of your body.

VARIATIONS Power It Down

Make slow m ovem ents, a lte rn a tin g your rig h t arm and le ft leg, th e n your left arm and rig h t leg.

Power It Up

186

PILATES PERFECT

Use a n k le and w rist w eights.

Swimming

Starting Position: Superman position

Action: Right arm and left leg flutter

THE MAT EXERCISES

187

Double Leg Lift AT A GLANCE Level Purpose Prerequisite Enhancement

In te rm e d ia te S trengthen your back, g lu te a ls , and ha m strin g s O pposite Arm and Leg L ift, page 184 P re p a rin g for Back Work II, page 94

THE EXERCISES Starting Position

B e g in in the Superm an F ly in g position.

Action

Ex ha le as you lif t both legs, and in h a le as you lower them back down.

Repetitions

Perform 10 tim es.

BODY CHECK Head

Your head and u p pe r body s h o u ld rem ain s till; do not bob your head up and down.

Shoulders Arms/Hands Pelvis Legs Feet

Use your lat m u scle s to keep your sh o u ld e rs down. Keep re a c h in g out thro ug h your arms. Engage your a b d o m in a ls and press both your h ip s into the floor. Use the P ila te s Stance. Try not to let your knees bend as you lif t your legs. P o in t your feet.

You Are Doing It Correctly if you len gthen your legs as you lif t them knees do not bend at a ll.

VARIATIONS Power It Up

188

PILATES PERFECT

Use a n k le w eights and d o u b le th e num ber of re petitio n s.

your

Double Leg Lift

Starting Position: Superman position

Action: Legs raised

THE MAT

EXERCISES

189

Quad Stretch AT A GLANCE Level Purpose

In te rm e d ia te Stretch th e front of the th ig h s (quadriceps)

THE EXERCISES Starting Position

Prop yourself up on your elbow s and bend your left knee. Slowly* reach around to grab som ewhere on your lower left leg or ankle.

Action

E xha le as you g en tly p u ll your leg in clo se r to your buttocks. (If you feel pa in under your kneecap, stop im m ediately).

Repetitions

H old for a slow count of 10. Then sw itch legs.

BODY CHECK Head Shoulders Chest Pelvis Legs

Keep your neck long; d o n ’t a llo w your head to hang down. Both of your s h o u ld e rs s h o u ld face forward; do not tw ist or contort your body. Keep your chest lifte d . Press both front h ip b o n e s into th e mat to keep your p e lv is level. Stop im m e d ia te ly if you fe e l any c ra m p in g about to begin. Stretch tha t area. Then try to move slow ly into the exercise again.

Feet

Relax your feet.

You Are Doing It Correctly if you feel a stretch a lo ng the front of your th ig h and have no pa in in your knee. * Many p eople begin to cram p in th e ir back, leg, or foot w ith t h is exercise. Be sure to move very slow ly as you begin. Keep your e n tire body relaxed, and g en tly exhale as you reach around to grab your ankle.

Power It Up

190

PILATES PERFECT

For more of a stretch lif t th e knee of th e leg you’re s tre tc h in g off th e floor.

Quad Stretch

Starting Position: Lying on elbows

Action: Left leg p u ll

AT A GLANCE Level Purpose Prerequisite Enhancement

W

THE EXERCISES

Advanced S tretch th e w hole front of the body and increase th e a b ilit y of the s p in e to arch Quad S tretch, page 190 * H ip Flexor F le x ib ility , page 88

L

Starting Position

L ie on your stom ach, bend both knees, and reach around to h o ld both feet.

Action

In h a le as you p u ll on your legs and raise your chest. R eturn to th e sta rtin g po sitio n.

Repetitions

Y

BODY c h e c k

Perform 4 tim es.

L

Head Shoulders Arms/Hands Pelvis

Your head is a c o n tin u a tio n of your spine. Use your lats to p u ll your s h o u ld e rs b la d e s down. Try to keep your elbow s in a stra ight, g e n tly locked po sitio n. In h a le as you

p u ll in your a b d o m in a ls and exhale as you release them

You Are Doing It Correctly if you feel a stretch a lo ng th e w hole front of your body— arm s, torso, and legs— w itho ut any pain. * Always do the previous mat exercise, Quad S tretch, before you do t h is one.

192

PILATES PERFECT

Rocking

Starting Position: Arms straight, holding feet

Action: Chest raised

THE MAT E X E R C ISE S

193

Cat Stretch AT A GLANCE Level Purpose Enhancement

B e g in n e r F le x ib ility of the s p in e P e lv ic T ilt, page 70

THE EXERCISES Starting Position

B egin on your ha nd s and knees.

Action

E xha le and tuc k your p e lv is under, drop your head, and arch your back (im agine you are a s tre tc h in g cat) as you try to b rin g your nose towards your b e lly button. In h a le as you slowly let go of your stom ach and th e n slowly reverse the arch. A im to lif t your che st forward and up.

Repetitions BODY CHECK Head

Perform 4 tim es, h o ld in g each po sitio n for a slow coun t of 5.

k ________________________________________ Move your head down toward your chest as far as it w ill go as you arch your back. Then lif t your chest up as m uch as you can w hen you reverse th e arch. Do not throw your head back.

Shoulders Arms/Hands Pelvis/Spine

Avoid h u n c h in g up at your shoulders. K eep your elbow s straight. You w ill feel a ten den cy to bend your elbow s as you change po sitions. In itia te the m ovem ents w ith your breathing. Expand your rib s fu lly as you take in oxygen, and allo w your rib s to soften as you exhale.

Legs

Your knees s h o u ld be s lig h tly apart. D on ’t s h ift your w eight on your legs or lean backward; the m ovem ent s h o u ld on ly occur on ly in your spine.

You Are Doing It Correctly if you are u s in g your breath to expand your rib s and increase th e ro u n d in g of your s p in e , becom e concave.

194

PILATES PERFECT

and e x h a lin g f

Cat Stretch

Action Back Arch

~ww~‘ '

'n v ’ g1 ........

Action: Reverse Arch

THE MAT EXERCISES

1!

C ha pter ©

B a ll E xercises 3

A Fun Way to Do Pilates

T

here have been many adaptations of the work of Joseph Pilates over the years, and the stability ball is one of them. Originally used for

physical therapy the ball has found its way into sports training. Now a staple of most health clubs, the ball easily lends itself to working on core stabiliza­ tion, the foundation on which the Pilates method is built. Every ball exercise recruits your abdominal and back muscles to create a girdle of strength in your mid-section. It is impossible to do these exercises without elevating the level of your focus and concentration. You must also intensify the contractions of your deep abdominal musculature or you will find yourself slipping and sliding off the ball. For your efforts you can expect to be greatly rewarded with improved balance and coordination that will carry over into your everyday life, your recreational pastimes, or any athletic endeavor you undertake.

Choosing the Right Ball Exercises To do the ball exercises correctly you must be able to transfer the princi­ ples of stabilization to an unstable surface. With its circular configuration, a ball will roll easily in any direction. So the challenge of stabilization, difficult enough on a stationary floor, is amplified. Exercises that are listed as appropriate for All Levels are generally stretch­ es. It is extremely pleasant to use the ball as you strive to improve your flex­ ibility. You will enjoy its soft feel and the ease with which you can deepen your stretch just by shifting your weight. The Prerequisites instruction refers you to a movement or exercise that you should be able to do before you under­ take the selection on the page. D on’ t proceed unless you have mastered the forerunner. Always feel free to use the Power It Down option as you begin your sta­ bility ball routine. When you’ re ready to increase the intensity, many of the instructions include ways to Power It Up.

Taking Size Into Consideration The right size ball allows you to sit on it with your hips and knees bent at 90 degree angles. Unless your lower body is significantly longer than your upper body, you can choose a ball based on the following chart: 45 cm

Use if you are shorter than 5 feet tall

55 cm 65 cm

Use if you are 5’to 57” Use if you are 5’ 8”to 6’ 2”

75 cm

2” Use if you are taller than 6’

When placing a stability ball between your legs, find one that opens your legs only about hip distance apart. If the ball is too large it may stress your hip and knee joints. You may want to consider purchasing a medicine ball to use for exercises that call for a ball to be placed between your knees— its smaller size allows your hip joints to be in good alignment. They can also be purchased at dif­ ferent weights (3 pounds and up) to add intensity to your workout.

198

PILATES PERFECT

Some Safety Tips • Use bare feet. This will give you better traction. • Be on a padded surface. It’ s common to fall off the ball. • Exercise away from objects or furniture you could bump into. • If you have osteoporosis, or any recent injury, it would be advisable not to do any Ball exercises.

Pumping Up the Ball • Beginners, keep the ball soft. • Advanced exercisers, pump up the ball to be quite firm.

Taking Care of the Ball • Keep the ball away from pointed or sharp objects. • D on’ t wear jewelry or belts that could puncture the ball. • Store the ball away from heat, including direct sunlight or lamps.

Get On the Ball Be prepared to do a lot of squirming at first, as your body makes the neeessary neuromuscular adjustments. True stabilization occurs when the ball t be surprised if this does not move or roll as you perform an exercise. D on’ does not come easily to you. Apply all the Pilates principles as you proceed— Navel to Spine, Kegels, lengthening, breathing. You will need to dig deep within yourself to create a heightened brain-to-muscle synergy. With patience, persistence, and attention to the details and cueing instructions, you

willsucceed at conquering the ball.

THE BALL EXERCISES

199

A

AT A GLANCE

L

_____

Level Purpose

Core s ta b iliz a tio n (w hich is s im u lta n e o u s stre n g th e n in g of the a b d o m in a l and

Prerequisite

back muscles); strengthen the g lu te a ls and the h a m strin gs B uttocks Squeeze, page 136

B e g in n e r

r THE EXERCISES 1

________ A

Starting Position

1_________________________________________________________________________ L ie on your back w ith your lower legs on the b a ll, and your arm s out to the side s, p a lm s down.

Action

Exhale as you lif t your p e lv is up and form a stra ig h t lin e w ith your body. In h a le and return to th e sta rtin g position.

Repetitions

________

r

BODY CHECK

Perform 8 tim es.

^

Head Shoulders Arms/Hands Pelvis

1

__________________________________________ Lengthen your neck so tha t your c h in lowers slig h tly . Keep your sh o u ld e rs down by en g a g in g your lats. Your p a lm s s h o u ld be on the flo o r to h e lp you s ta b iliz e . Perform a Deep A b d o m in a l Contraction. The c h a lle n g e is to keep your h ip s level and not a llo w any m ovem ent of the b a ll.

Legs

Turn out from your h ip s by co n tra ctin g th e s id e s of your buttocks and th e backs of your u p pe r legs.

You Are Doing It Correctly if the b a ll does not move. D on ’t get discouraged; t h is may take some practice.

200

PILATES PERFECT

Bridge

THE BALL EXERCISES

201

Bridge with Leg Lift AT A G L A N C E Level Purpose Prerequisites

In te rm e d ia te Core sta b iliz a tio n ; strengthen the e n tire leg m u scu la ture in c lu d in g th e ha m ­ string s, g lu te a ls , and h ip flexors B rid g e , page 111; Leg P u ll Front, page 162

THE EXERCISES Starting Position

L ie on your back w ith both lower legs on th e b a ll. L ift your h ip s up h ig h and h o ld th e position.

Action

E xhale as you lif t your right leg off the b a ll and then in h a le as you lower your leg back down.

Repetitions

Perform 5 successive re p e titio n s w ith each leg.

BODY CHECK Head Shoulders Arms/Hands Pelvis

Im a g in e your head le n g th e n in g out of your sp in e , and keep your c h in down. Keep your sh o u ld e rs pressed down gently. Your p a lm s s h o u ld be on the flo o r to h e lp you sta b iliz e . M a in ta in the b rid g e p o sitio n , h ip s lifte d thro u g ho u t, and do not a llo w your h ip s to move in any d ire c tio n .

Legs Feet

Contract th e s id e s of your buttocks and outer th ig h s to turn your legs out. P o in t your feet.

You Are Doing It Correctly if th e b a ll does not move. VARIATIONS Power It Down

Com e to a b rid g e, lif t your leg once, and then lower your torso back to the floor. Rest on the flo o r between each re p e titio n .

Power It Up

202

PILATES PERFECT

Flex your foot as you lif t your leg, and p o in t your foot as you lower your leg.

Bridge with Leg Lift

-----------------i— i-----,------------------------------------- ---------------Starting Position: Pelvis raised

THE BALL EXERCISES

203

Teaser __ A __ A

AT A GLANCE Level Purpose Prerequisite

THE EXERCISES

k In te rm e d ia te S trengthen the a b d o m in a ls Teaser 1, page 140

k____________________________

Starting Position

L ie on th e floor w ith your lower legs on th e b a ll and both arm s extended overhead.

Action

In h a le and reach thro ugh your arms. Exhale, b rin g your arm s over your chest and th e n lif t your head and torso u n til you are b a la nced on your buttocks.

Repetitions

__ A

BODY CHECK Head Shoulders Arms/Hands

Perform 8 tim es.

k____________________________ Keep your neck long.

Press your sh o u ld e rs down. B rin g your arm s up before you lif t your head. Reach thro ugh your fin g e rs and im a g in e your body le n g th e n in g thro ugh your arm s and hands. T h is re a ch in g s h o u ld e n a b le you to c u rl up h ig h e r and engage your a b d o m in a ls more fully.

Pelvis

The im p e tu s for t h is exercise em anates from your core; engage your a b d o m i­ n als and use your brea thin g. Avoid the tem p ta tio n to sw ing your arm s force­ fu lly to propel yourself upward.

You Are Doing It Correctly if you move by co n tra ctin g your a b d o m in a l m uscle s and not by f lin g in g yourself up or u s in g m om entum .

__

VARIATIONS Power It Down Power It Up

21f

k____________________________

PILATES PERFECT

Just lif t your arm s and your head off the floor. Use w rist w eights.

Teaser

---- -------- ---— PH-------- --------- —m------ |

w

Starting Position: Lower legs on ball, arms overhead

------------------ ,---------- —....................................... !-------Action: Head and torso lift

THE BALL EXERCISES

205

Legs Lower and Lift Level Purpose Prerequisite

__ A

THE EXERCISES Starting Position

A dvanced S trengthen the abdom inals; tone th e in n e r th ig h m uscles Legs Lower and L ift, page 138

L____________________________ L ie on your back h o ld in g a b a ll* between your lower legs. R a ise your legs stra ig h t up in th e a ir and p la ce your ha nds b e h in d your head. L ift your head off th e flo o r and h o ld it there.

Action

Squeeze the b a ll w ith your in n e r th ig h s . In h a le and lower your legs. Keep sq u e e z in g th e b a ll as you exhale and lif t your legs to th e sta rtin g po sitio n. (If you e xperience any p a in , stop im m ediately).

Repetitions

A

BODY CHECK Head

Perform 5 tim es.

L Keep your head lifte d throughout. If you need to lower your head, use the Power It Down suggestion.

Shoulders Arms/Hands

Pay a tte ntio n to k e e p in g your sh o u ld e rs pressed g en tly down. L ig h tly to uch the s id e s of your head or your ears w ith your fingers. Do not p u ll on your head w ith your hands.

Pelvis

T ighten your a b d o m in a ls strongly to keep your back on the floor— do not allow your lower back to arch. Use your breathing.

Legs

Your legs s h o u ld be in the P ila te s Stance. A pp ly pressure on the b a ll by con­ tra c tin g your in n e r th ig h m uscles. W hen you b rin g your legs back up, be sure to return to the sta rtin g p o sitio n and not beyond (not clo ser to your chest). Your legs s h o u ld return to a p o sitio n d ire c tly over your h ip joints. T hroughout the exercise, t h in k of your legs re a c h in g away from you, as if som eone is tu g g in g at your ankles.

You Are Doing It Correctly if your lower back does not move away from th e floor VARIATIONS

_______

Power It Down Power It Up

L

as you lower your legs.

Keep your knees bent. Lower your legs fu rth e r down. * Use a s m a ll s ta b ility b a ll or a m e d ic in e b a ll so that your legs are not spread too w ide apart.

206

PILATES PERFECT

Legs Lower and Lift

Starting Position: Legs straight up, head up

Action: Squeeze ball, legs lower

THE BALL EXERCISES

207

Corkscrew AT A GLANCE Level Purpose Prerequisite

A dvanced S trengthen th e a b d o m in a ls Legs Lower and L ift, page 138

THE EXERCISES Starting Position

Lean back on your forearm s w ith your legs stra ig h t up in the a ir h o ld in g the b a ll* . (If you feel any pa in in your back, stop im m ediately)

Action

Make a s m a ll, slow c irc le w ith your legs.

Repetitions

C irc le 4 tim e s in one d ire c tio n , then c irc le 4 tim e s in the other d ire c tio n . In h a le as you b egin the c irc le and exhale as you fin is h th e c irc le .

A

BODY CHECK Head Shoulders Arms/Hands Pelvis

Keep your head and neck free of tension. D o n’t s in k down into your sh o ulders. Press in to your forearm s and elbow s to keep your chest lifte d . Your p e lv is s h o u ld not move. Keep your back in f u ll contact w ith the floor d u rin g th e c irc le u s in g Deep A b d o m in a l C on traction s and your breathing.

Legs/Feet

Turn your legs out w ith your feet gen tly poin ted.

You Are Doing It Correctly if your lower back rem a in s in f u ll contact w ith the floor th ro u g h o u t the exercise.

VARIATIONS Power It Down

R em ain in the S ta rtin g P o sitio n for a count of 10 w h ile p e rfo rm ing a Deep A b d o m in a l C ontraction.

Power It Up

Make a bigger c irc le , and pay close a ttentio n to m a in ta in in g p e lv ic sta bility. *

208

PI LATES P E R F E C T

Use a s m a lle r s ta b ility b a ll or a m e d ic in e b a ll.

Corkscrew

Starting Position: On forearms, legs straight up

Action: Legs circle

THE BALL EXERCISES

209

Shoulder Stand with Leg Lift AT A GLANCE Level Purpose Prerequisite

Inte rm e d ia te Core sta b iliz atio n; strengthen g lu te a ls , ha m strin gs, and h ip flexors B rid g e w ith Leg L ift, page 202

THE EXERCISES Starting Position

L ie w ith your u p pe r back on the b a ll, your h ip s raised, and your legs extended long on th e floor. Keep your fin g e rtip s on the floor for support.

Action

E xhale as you lif t your left leg, and in h a le as you lower it and change legs.

Repetitions

Perform 8 sets (right and left coun ts as 1 set).

BODY CHECK Head Shoulders Arms/Hands Pelvis

Im a g in e your head le n g th e n in g out of your spine. Keep them p ressin g down. P lace your fin g e rtip s (or hands) on the floor to h e lp your sta b ility. The tendency w ill be for your h ip s to lower as your leg lifts. Generate power from your a b d o m in a ls to m a in ta in s ta b ility in your p e lv is and prevent t h is from ha pp en in g .

Legs

Turn your legs out from your h ip s by sq u e e z in g the s id e s of your buttocks. Lengthen out of your leg as you lif t and lower.

Feet

G ently p o in t your foot.

You Are Doing It Correctly if your h ip s stay in a lig n m e n t

the b a ll does not

move.

VARIATIONS Power It Down

R em ain in the S ta rtin g P o sitio n for a co un t of 10, w ith your a b d o m in a ls strongly engaged. Rest, and then repeat.

Power It Up

210

PILATES PERFECT

Flex your foot as you lif t your leg, and p o in t your foot as you lower it.

Shoulder Stand with Leg Lift

Action: Left leg lift

THE BALL EXERCISES

211

Side Leg Series AT A GLANCE Level Purpose Prerequisites

Inte rm e d ia te Tone th e outer th ig h s S id e Leg S eries, page

164; M erm a id, page 168

THE EXERCISES Starting Position

B eg in on your knees w ith the b a ll to your left and your left forearm on the b a ll. Keep your torso lifte d and le n g th e n ed out of your waist. Extend your right leg out to the side. P lace your right hand on your waist.

Action

1. Up and Down. Ex ha le as you lif t your right leg up and keep it p a ra lle l to the floor. In h a le as you lower your right leg. 2. Circle. Make s m a ll c irc le s w ith your right leg, in h a lin g for two c irc le s and e x h a lin g for the next two.

3. Front and Back. Exha le as you fle x your foot and b rin g your right leg to the front. In h a le , p o in t your foot, and b rin g your leg to th e back.

Repetitions BODY CHECK

Perform 8 tim e s w ith th e rig h t leg, then 8 tim e s w ith the left.

^

Head Shoulders Arms/Hands

Im a g in e your head flo a tin g just above your spine. Keep your sh o u ld e rs down on your back. Press into the b a ll w ith your left elbow and forearm to a ssist the lif t in g of your torso.

Pelvis Legs

S trive to keep your h ip s as sta b le as possible; do not let them move up and down or forward and back. Im a g in e your leg is le n g th e n in g as you lift, lower, move forward, back, and c irc le .

You Are Doing It Correctly if you keep your a b d o m in a ls engaged VARIATIONS Power It Up

212

PILATES PERFECT

body lifte d .

Use a n k le w eights.

your u p per

Action 1: Right leg lift

Starting Position: Left forearm on ball, right leg extended

Action 2: Right leg circle

Action 3: Right leg extended forward

Action 3: Right leg extended backward

Walk the Hands AT A GLANCE Level Purpose Prerequisite

Inte rm e d ia te Core sta b iliz atio n; strengthen th e chest and arm m uscles P ush-U p H o ld , page 170

THE EXERCISES Starting Position

B egin w ith your stom ach over th e b a ll, your ha nds on th e flo o r in front you, and your feet on the floor.

Action

“ W alk” your hands forward on th e floor so the b a ll s lid e s down your legs, and then w alk your hands back to th e sta rtin g position.

Repetitions

Perform 5 sets (forward and back count as 1 set)

BODY CHECK Head Shoulders Arms/Hands Pelvis Legs

Keep your head lifte d so it stays a lig n e d w ith your sp ine. Your s h o u ld e rs s h o u ld be down. Keep your hands s h o u ld e r w id th apart as you walk. S trongly engage your a b d o m in a ls. Lengthen thro ugh your legs.

You Are Doing It Correctly if you feel you are one long lin e from your head to your toes and you w alk forward to the p o in t where your arm s are su p p o rtin g your body w eight.

VARIATIONS

214

Power It Down

W alk forward and back once and then rest. Repeat u n til you have co m p leted 5 sets.

Power It Up

W alk forward u n til the b a ll is supported by the tops of your ankles.

PILATES PERFECT

Walk the Hands —

Starting Position: Stomach on ball, hands and toes on floor

Action: Walk hands forward, legs off floor

Action: Walk hands forward further THE BALL EXERCISES

215

Push-Ups k

AT A GLANCE Level Purpose Prerequisites

In te rm e d ia te Core sta b iliz a tio n; strengthen th e chest and arm m uscles Push-U ps, page 174; W alk the H ands, page 214

A r THE EXERCISES 1 Starting Position

k P lace your up pe r legs on th e b a ll and your ha nds* on the floor d ire c tly un der your shoulders. Your feet s h o u ld be off th e floor.

Action

In h a le , bend your elbow s, and try to b rin g your chest close to the floor. E xha le and return to the sta rtin g position.

Repetitions

Ar

BODY CHECK

Perform 8 tim es.

1

k.

Head Shoulders Arms/Hands

Your head s h o u ld stay lifte d and free of tension. Do not a llo w your sh o u ld e rs to h u n c h up. Hand p lace m e n t is very im porta nt in th is exercise. Keep your ha n d s d ire c tly u n d e r your sho u ld e rs, w h ic h may be clo se r together than you are accustom ed to.

Pelvis

Focus on m a in ta in in g core s ta b iliz a tio n w ith your a b d o m in a ls de e p ly con ­ tracted.

Legs

Keep le n g th e n in g out thro ugh your legs.

You Are Doing It Correctly if you feel your arm s s u p p o rtin g your w eight

and

your body is in one stra ig h t lin e from head to toe.

_______A

VARIATIONS Power It Down Power It Up

1 Perform fewer re p e titio n s and only bend your elbow s 2 to 3 inches. P lace your toes or in ste p on the ba ll. * Feel free to support your w eight on your k n u c k le s instead of your hands.

216

PILATES PERFECT

Starting Position: Upper legs on ball, hands on floor

Action: Elbows bent, chest to floor

Power It Up: Insteps on ball

Power It Up 2: Toes on ball

Knee Tuck AT A G L A N C E Level Purpose

In te rm e d ia te S trengthen the lower fib e rs of the abdom inals; is o m e tric a lly strengthen the upper body

Prerequisite

B a ll Push-U ps, page 216

THE EXERCISES Starting Position

P lace your ha nd s on th e floor in th e Push-U p p o sitio n , your lower legs on th e b a ll, and your feet off th e floor.

Action

E xha le as you b rin g your knees in to your chest so your in ste p s are on th e ba ll. In h a le , and return to th e sta rtin g p o sitio n.

Repetitions BODY CHECK

Perform 8 tim es.

^

Head Shoulders Arms/Hands Pelvis

Do not let your head droop; m a in ta in proper a lig n m e n t. Press your sh o u ld e rs down. Your ha nd s (or knuckles) s h o u ld be d ire c tly un der your sho ulders. In itia te th e m ovem ent of the b a ll by u sin g your a b d o m in a ls, not by p u s h in g on the floor.

Legs/Feet

Keep your legs and feet relaxed.

You Are Doing It Correctly if your up pe r body rem a in s co m p le te ly stationary as your legs move toward and away from you.

VARIATIONS Power It Up

218

PILATES PERFECT

Perform 15 re p e titio n s.

Knee Tuck

THE BALL EXERCISES

219

Reverse Jackknife AT A GLANCE Level Purpose

Advanced S trengthen th e lower fib e rs of the abdom inals; is o m e tric a lly strengthen th e up pe r body

Prerequisite

Knee Tuck, page 218

THE EXERCISES Starting Position

P lace your ha nd s on th e floor in th e P ush-U p p o sitio n , your lower legs on th e b a ll, and your feet off the floor.

Action

Exhale as you b rin g your legs in the d ire c tio n of your chest and form an inverted V po sitio n. In h a le , and return to th e sta rtin g position.

Repetitions

Perform 8 tim es.

BODY CHECK Head Shoulders Arms/Hands Pelvis

Do not let your head droop; m a in ta in a lig n m e n t. Avoid le ttin g your s h o u ld e rs h u n c h up. Keep your ha nd s (or knuckles) pla ce d d ire c tly u n d e r your sho ulders. In itia te the m ovem ent of the b a ll by u s in g your a b d o m in a ls, not by p u s h in g on the floor.

Legs/Feet

Your legs s h o u ld be in the P ila te s Stance.

You Are Doing It Correctly if your upper body re m a in s c o m p le te ly stationary as your legs move.

VARIATIONS Power It Up

Perform the exercise w ith one leg lifte d in th e air. A lterna te legs d u rin g the re p e titio n s.

PILATES PERFECT

Reverse Jackknife

Starting Position: Lower legs on ball, hands on floor

Action: Legs straight, inverted V position

Power It Up: Left leg straight up

THE BALL EXERCISES

221

Leg Pull Back AT A GLANCE

^

Level Purpose

Advanced S trengthen the core, buttocks, and ham strings; is o m e tric a lly work th e w hole upper body

Prerequisite

Leg P u ll Back, page 172

THE EXERCISES Starting Position

B egin in the P ush-U p p o sitio n w ith your legs on th e b a ll and your h a n d s on the floor.

Action

Exhale as you lif t your left leg up, and in h a le as you lower it down.

Repetitions

Perform 5 tim e s w ith the right leg and th e n 5 tim e s w ith the left.

BODY CHECK Head Shoulders Arms/Hands Pelvis

C heck th a t your head stays a lig n e d w ith your s p in e and free of any tension. Press your sh o u ld e rs down. P lace your hands d ire c tly u n d e r your shoulders. As your left leg lifts keep your left h ip down, and vice versa. To do t h is strongly engage your a b d o m in a ls throughout.

Legs/Feet

Lengthen thro ug h your legs.

You Are Doing It Correctly if th e b a ll re m a in s stationary. VARIATIONS Power It Up

222

PILATES PERFECT

Move th e b a ll lower down on your leg.

L e g Pul l B a c k

Starting Position: Push-Up position

Action: Left leg lift

THE BALL EXERCISES

223

Reverse Hold ^

__________

Level Purpose

Advanced S trengthen the core, the back of your legs

and is o m e tric a lly work the w hole

upper body

Prerequisite

M ‘ W THE E X E R C I S E S

Leg P u ll Front, page 162

’L_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Starting Position

S it on the flo o r w ith your legs on the b a ll. Lean back and put your ha nds on the flo o r w ith your fin g e rs p o in tin g forward*.

Action

Exhale as you lif t your torso up u n til it is p a ra lle l to th e floor. In h a le and return to the sta rtin g po sitio n.

Repetitions

U M

lIU illM

Head Shoulders

H old for a slow count of 10. Lower. Then repeat.

_____________

_____________

T h in k of your head as a natural extension of your s p in e Press into your h a n d s to keep your sh o u ld e rs down. Do not allow your s h o u l­ ders to h u n c h up.

Arms/Hands

Keep your hands p o sitio n e d d ire c tly u n d e r your s h o u ld e rs w ith your fin g e rs p o in tin g toward your body.

Pelvis

In itia te th e m ovem ent w ith a Deep A b d o m in a l C ontraction and lif t your p e lv is as one u n it to form a s tra ig h t lin e from your head to your toes.

Legs

Feel that your legs are le n g th e n in g away from you.

You Are Doing It Correctly if you feel the work in your a b d o m in a ls and not only in your arms. ~ — * Or you can support yourself on your knuckles.

224

PILATES PERFECT

Reverse Hold

THE BALL EXERCISES

225

Opposite Arm and Leg Lift AT A GLANCE Level Purpose

B e g in n e r S trengthen your upper, m id d le , and lower back; strengthen your h a m strin gs and buttocks m uscles

Prerequisite

O pposite Arm and Leg L ift, page 184

THE EXERCISES Starting Position

Lay w ith your torso over th e b a ll, and your h a n d s and feet on the floor.

Action

Ex ha le as you sim u lta n e o u s ly lif t and le n g the n your right arm and left leg. (Be sure it ’s th e opposite arm and leg). Then sw itch sides.

Repetitions

Perform 8 sets (right and left co un t as 1 set).

BODY CHECK Head Shoulders Arms/Hands Pelvis Legs

Keep your head lifte d and steady. Do not a llo w your head to bob up and down. Press your sh o u ld e rs down on your back. Lengthen out of your arm as you lif t and as you lower. Engage your a b d o m in a ls to s ta b iliz e your pelvis. Lengthen out of your leg as you lif t and as you lower.

You Are Doing It Correctly if the b a ll does not move. VARIATIONS Power It Up

226

PILATES PERFECT

Perform 12 sets. You can also use a n k le and w rist w eights.

Opposite Arm and Leg Lift

Starting Position: Torso on ball

Action: R ight arm and left leg lift

THE BALL EXERCISES

227

Swan A

AT A GLANCE

^

Level Purpose Prerequisites

A THE

Advanced S trengthen the back Swan, page 180; F lig h t, page 182

EXERCISES ^

Starting Position

P lace the b a ll u nder your h ips. Rest your feet on th e floor, keep your legs stra ig h t and your arm s o utstretched in front of you.

Action

In h a le as you lif t up, reach your arm s forward and then up, and a llo w your back to arch. Exhale, and return to th e sta rtin g po sitio n.

Repetitions

A

Perform 5 tim es.

BODY CHECK Head

A llow your head to move n a tu ra lly as an extension of your sp in e . Do not throw your head back.

Shoulders Arms/Hands Pelvis Legs

Engage your lats to keep your sh o u ld e rs down. Reach thro u g h your fingers. Feel the energy for t h is exercise centered in your core. Keep your legs straight.

You Are Doing It Correctly if you feel the le n g th e n in g as you slow ly lif t and lower

A

VARIATIONS Power It Down Power It Up

PILATES PERFECT

and you are not h u r lin g your body upw ards w ith m om entum .

1 Keep your arm s by your s id e s and just lif t your upper body. H old a M agic R in g w ith your arm s outstretched.

Starting Position: Hips on ball, legs straight

Action: Torso lift, arms up

Power It Up: Torso lift with Magic Ring THE BALL EXERCISES

229

f

AT A GLANCE

^

Level Purpose

A ll leve ls (However, if you have a back or neck problem , avoid t h is stretch). Stretch the w hole front of the body, in c lu d in g th e a b d o m in a ls and chest; im prove th e f le x ib ilit y of the s p in e in extension

Prerequisite

Head Drop Back, page 72

THE EXERCISES Starting Position Action

S it on th e ba ll. Push out w ith your feet so tha t your legs stra ig hte n as you reach your arm s overhead. You w ill be p e rfo rm ing a back bend over th e b a ll. Let your head relax and your chest lift.

Repetitions

H old for a count of 5. Keep breathing. W ith each e xhale increase the stretch. R eturn to the sta rtin g po sitio n for a m om ent, and then repeat the stretch.

BODY CHECK T h is s h o u ld feel great. If th e re ’s any p a in — stop im m ediately. T h in k of re a c h in g thro ugh your fin g e rs to elongate your spine. Take your eyes a lo ng for th e stretch— look up and back to see if t h is increases your a b ility to arch.

230

PILATES PERFECT

Ball Stretches: Back Arch

Starting Position: Seated on ball

.. ......

—

..... .......... ....... -

Action: Back bend with arms overhead

THE BALL EXERCISES

231

Ball Stretches: Twist AT A GLANCE Level Purpose Prerequisites

A ll le vels Im prove th e a b ility of the s p in e to perform rotation Seated Twist, page 154; R otation, page 66

THE EXERCISES Starting Position

S it on th e b a ll and h o ld a M agic R in g * out in front of you.

Action

Turn your u p pe r body to the right and h o ld the p o sitio n. Keep your h ip s fa c in g forward. Then tw ist to th e left and h o ld th e stretch.

Repetitions

Keep b re a th in g as you h o ld the stretch for a slow count of 5 in each d ire c tio n . Use each e x h ala tio n as an o p po rtu n ity to increase the stretch.

BODY CHECK Keep your sh o u ld e rs down. Avoid c h a n g in g th e d ista n c e between your arm s (this is w hat ha ppen s most often). The tw ist s h o u ld com e from your s p in e and not from your arms. Move your head and eyes in the sam e d ire c tio n you are tu rn in g . Pay attention to your hips; they stay fa c in g forward. * If you do not have a M agic R in g , b rin g both arm s out to your sides.

232

PHATES PERFECT

Ball Stretches: Twist

Starting Position: Sitting on ball holding Magic Ring in front

Action: Hips facing forward, torso twist right

THE BALL EXERCISES

233

AT A GLANCE Level Purpose Prerequisite

A ll levels Stretch th e lats, w a is tlin e , and s id e of the h ip s L iftin g Up W h ile S ittin g , page 56

THE EXERCISES Starting Position

S it on th e b a ll w ith your feet apart h o ld in g a M agic R in g * overhead.

Action

Bend your w hole torso to the left as you move the b a ll to the right w ith your pelvis.

Repetitions

H old for a slow count of 10. Pause for a m om ent and then repeat. Be sure to perform the stretch on both sides.

BODY CHECK Keep re a c h in g thro ugh your fingers. Feel a sense of le n g th e n in g out of your waist. R em em ber to focus on your breathing; w ith each e x ha la tio n take th e stretch to a new p o in t of g e n tle tension. * If you do not have a M agic R in g , reach both arm s overhead.

234

PILATES PERFECT

Ball Stretches: Side Stretch

THE BALL EXERCISES

235

AT A GLANCE Level Purpose Prerequisite

A ll levels S tretch the sh o u ld e rs and up pe r back L iftin g Up W h ile S ittin g , page 56

THE EXERCISES Starting Position

S it on th e b a ll and h o ld a M agic R in g * over your head.

Action

Tuck your p e lv is u n d e r as you b rin g your arm s down in front of you and push them away slig h tly . B rin g your arm s back up overhead as you t ilt your p e lv is in the other d ire c tio n and return to the sta rtin g position.

Repetitions

Perform slow ly 5 tim es.

BODY CHECK Perform a p e lv ic t ilt , forward and back, to increase the stretch in each p o sitio n . Reach thro ugh your arm s but keep your sh o u ld e rs down. As you h o ld th e stretch, c o n tin u e to breathe in and out. Each tim e you exhale gen tly increase your stretch. * Or in te rla c e your fin g e rs and press your p a lm s toward the c e ilin g .

236

PILATES PERFECT

Ball Stretches: Shoulder Stretch

Action: Arms down in front, pelvis tucked under

■»

THE BALL EX E R C IS E S

237

Ball Stretches: Hamstring Stretch AT A GLANCE Level Purpose Prerequisite

A ll levels S tretch the h am strings H am string F le x ib ility , page 84

THE EXERCISES Starting Position

P lace your left hand on a sturdy support and your right leg on th e b a ll. B rin g your right arm s tra ig h t overhead.

Action

Exhale and bend over towards your right leg w ith a stra ig h t back. A llow your right arm to move as one u n it w ith your s p in e and keep re a ch in g out thro ugh your right hand. T ilt your p e lv is away so that your lower back arches a little . H old for a slow co un t of 10. Keep b rea th in g , and w ith each e xhale gently increase th e stretch.

Repetitions

H old for a slow count of 10.

BODY CHECK Your leg and arm s h o u ld stay as stra ig h t and extended as possible. Im a g in e energy p ro je ctin g outward from your fin g e rtip s. Keep your s h o u ld e rs relaxed. R em em ber to breathe.

238

PILATES PERFECT

.

Starting Position: Right leg on ball, right arm overhead

Action: Bend down, right arm straight

Ball Stretches: Inner Thigh Stretch AT A G L A N C E Level Purpose Prerequisite

A ll levels S tretch th e in n e r th ig h s In n e r T h ig h fle x ib ility , Page 86

THE EXERCISES Starting Position

Stand so you can h o ld onto a sta b le support w ith the b a ll b e sid e your right leg. P lace your right heel on top of the b a ll. Keep both legs turn e d out from your h ip s so your feet also turn out slig h tly .

Action

B end your left knee to increase the stretch of your right in n e r th ig h . H old for a slow count of 10, and w ith each breath try to increase the range of m otion to get a deeper stretch.

Repetitions

H old for a count of 10 w ith each leg.

BODY CHECK Make sure your s ta n d in g leg is turne d out. Scan your body for any te n sio n , e s p e c ia lly in th e neck and shoulders. Keep breathing.

240

PILATES PERFECT

Ball Stretches: Inner Thigh Stretch

Starting Position: Right heel on ball

Action: Left knee bend

Ball Stretches: Hip Flexor Stretch AT A GLANCE Level Purpose Prerequisite

A ll levels Stretch th e front of the leg and groin area H ip Flexor F le x ib ility , page 88

THE EXERCISES Starting Position

H old onto a w all or sturdy support. W ith the b a ll b e h in d you p la ce your right inste p on the ba ll.

Action

Push the b a ll away from you w ith your right leg and bend both knees to s in k down into your hips. Feel the stretch a lo ng the front of your right th ig h and groin area. H old for a slow co un t of 10. Keep b re a th in g and w ith each exhale gently increase the stretch.

Repetitions

Perform tw ice w ith each leg.

BODY CHECK Your s h o u ld e rs rem ain down. Keep your neck ten sio n free.

242

PILATES PERFECT

Ball Stretches: Hip Flexor Stretch

Starting Position: Right instep on ball

Action: Left knee bent, right leg back THE BALL EXERCISES

243

C hapter e

The Pilates Perfect Workouts

Beginner Your future development as a Pilates student begins with this program. Maximize its benefits by paying careful attention to all instructions and moving slowly through the series. This will greatly reduce your risk of injury and muscle soreness while providing you the opportunity to cultivate your skills. Try to do the program three times a week with at least one day of rest in between. Start

with the lowest number of repetitions (MinReps) listed, and pro higher number (Max Reps). Feel free to rest and stretch your muscles as often as you need to. Refer back to Chapter 7: The Release Movements, for more ideas that can be integrated into your program. If you are a newcomer to the Pilates method you may benefit by continuing with this program for one to three months before moving on. Although Ball exercises are included, you will still feel the effects of a complete workout even if you choose not to purchase this piece of equipment.

244

Mat Exercises

Page

Min Reps

Max Reps

B r e a th in g to 100

120

100

100

R o ll U p

122

6

8

B r id g e

111

1

1

S in g le K n e e S tr e tc h

124

6

10

P ila t e s First*(Power It Down)

132

6

10

S tr a ig h t L e g S tre tc h

128

6

10

B u tto c k s S q u e e z e

136

6

10

In n e r T h ig h Curl*(Power it Down)

134

6

10

Le g C ir c le s

144

4

8

PILATES P E R F E C T

•" ' : ' '

' , : :

.

Beginner Workout

T easer l*(Power It Down)

140

4

8

S p in e S tr e tc h

152

2

4

R e v e rs e Hold*(Power It Down)

160

2

4

S id e L e g S e rie s

164

4

8

P u s h - U p H o ld

170

2

4

4 P o in ts

176

4

8

4 P o in ts L e g S e rie s

178

4

8

S w an

180

1

1

P ra y e r S tr e tc h

112

1

1

F lig h t

182

4

8

O p p o s ite A rm a n d L e g L if t

184

4

10

C a t S tr e tc h

194

3

3

F u ll B o d y S tre tc h

104

1

1

B a ll E x e r c is e s

P age

M in R e p s

M ax R ep s

B r id g e

200

4

8

T easer * (Power It Down)

204

4

8

W a lk t h e H a n d s

214

4

8

O p p o s ite A rm a n d L e g L if t

226

4

8

B a ll S t r e t c h e s

P age

M in R e p s

M ax R ep s

B a c k A rc h

230

1

1

T w ist

23 2

1

1

S id e S tre tc h

234

1

1

S h o u ld e r S tre tc h

236

1

1

H a m s t r in g S tre tc h

238

1

1

In n e r T h ig h S tr e tc h

240

1

1

* Be sure to begin with the Power it Down version

THE PILATES P E R F E C T W O RK O U TS

245

Intermediate When you are able to perform the exercises in the Beginner program with ease and assur­ ance, it’ s time to add to your repertoire and intensity. You’ ll enjoy the novelty of new move­ ments and notice that you are being challenged to a higher level of fitness and body aware­ ness. Be sure to stretch after each exercise you perform lying on your stomach. You may incor­ porate as many rest intervals as you feel you need without compromising the benefits of any part of the workout. There may not always be an increase in the number of repetitions as you advance through the workout levels. The added intesity is created by the combination and commu­ tative effect of the exercises. The Mat exercises listed below stand by themselves as a full body program; the stability ball segments are supplemental. Use the Power It Down options as needed, and before you move on to the Advanced program, be sure to try the Power It Up suggestions.

246

M a t E x e r c is e s

P age

M in R e p s

M ax R ep s

B r e a th in g to 100

120

100

100

R o ll U p

122

8

10

S in g le K n e e S tre tc h

124

8

10

D o u b le L e g E x te n s io n

126

4

8

S id e to S id e R o c k in g

106

1

1

S t r a ig h t Le g S tr e tc h

128

8

10

90/90

130

4

8

Le g C ir c le s

144

4

8

P ila t e s F ir s t

132

4

8

In n e r T h ig h C u r l

134

4

8

B u tto c k s S q u e e z e

136

20

20

T easer 1

140

4

8

S p in e S tre tc h

152

4

4

S e a te d T w ist

154

4

4

R o llin g L ik e A B a ll

156

4

6

R o ll D ow n

158

2

6

PILATES P ER FE CT

Intermediate Workout R e v e rse H o ld

160

4

8

S id e L e g S e r ie s

164

8

12

S id e S tr e tc h

166

1

1

4 P o in ts L e g S e r ie s

178

8

12

S w an

180

1

1

F lig h t

182

8

1

P ra y e r S tr e tc h

112

1

1

D o u b le L e g L if t

188

6

10

H ip S h a k e

113

4

4

S w im m in g

186

8

12

Q u a d S tr e tc h

190

1

1

C a t S tre tc h

194

3

3

F u ll B o d y S tre tc h

104

1

1

B a ll E x e r c is e s

P age

M in R e p s

M ax R ep s

B r id g e w ith L e g L if t

202

4

8

T easer

204

4

8

S h o u ld e r S ta n d w ith L e g L if t

210

4

8

P ush-U ps

21 6

4

8

K nee Tuck

218

4

8

O p p o s ite A rm a n d L e g L if t

22 6

4

8

Swan*(Power It Down)

228

3

5

B a ll S t r e t c h e s

P age

M in R e p s

M ax R ep s

B a c k A rc h

230

2

2

T w ist

23 2

2

2

S id e S tr e tc h

234

2

2

S h o u ld e r S tre tc h

236

2

2

H a m s t r in g S tre tc h

238

2

2

In n e r T h ig h S tre tc h

240

2

2

H ip F le x o r S tre tc h

242

2

2

THE PILATES P ER FE CT W ORKOUTS

247

Advanced If you are preparing to begin the Advanced program, you should be proud of yourself for having achieved a high degree of grace and athletic ability. If you regularly engage in sports, this program will augment your training regimen and give you exceptional core stability that may translate into better performance. Your workout intensity will not be dimnished if you rest between exercises (review Chapter 7). You are on your way to complete mastery of the most difficult Pilates exercises and will soon feel the power that emanates from a body and mind working in harmony.

248

M a t E x e r c is e s

P age

M in R e p s

M ax R ep s

R o ll U p

122

10

12

S in g le K n e e S tr e tc h

124

10

12

D o u b le L e g E x te n s io n

126

8

10

S t r a ig h t L e g S tr e tc h

128

10

12

90/90

130

8

10

S id e to S id e R o c k in g

106

1

1

P ila t e s F ir s t

132

8

10

In n e r T h ig h C u r l

134

8

10

B u tto c k s S q u e e z e

136

20

20

L e g s Low er a n d L if t

138

4

8

L e g C ir c le s

144

4

8

Teaser II

142

4

6

C ris s c ro s s

146

4

8

S c is s o rs

148

4

8

S p in e S tr e tc h

152

4

4

S e a te d T w ist

154

4

4

R o llin g L ik e A B a ll

156

4

6

R o ll Dow n

158

4

6

L e g P u ll F ro n t

162

4

8

S id e L e g S e rie s

164

8

12

M e rm a id

168

1

1

PILATES PERFECT

■

Advanced Workout 4 P o in ts L e g S e rie s

178

8

12

S w an

180

1

1

F lig h t

182

8

12

P ra y e r S tre tc h

112

1

1

D o u b le L e g L if t

188

8

12

H ip S h a k e

113

4

4

S w im m in g

186

8

12

Q u a d S tre tc h

190

1

1

R o c k in g

192

2

4

C a t S tre tc h

194

3

3

F u ll B o d y S tre tc h

104

1

1

B a ll E x e r c is e s

P age

M in R e p s

M ax R ep s

L e g s Low er a n d L if t

206

4

8

C o rk s c re w

208

4

8

S id e L e g S e rie s

212

8

12

R e v e rs e J a c k k n ife

220

4

8

Le g P u ll B a c k

22 2

4

8

R e v e rs e H o ld

224

1

2

O p p o s ite A rm a n d L e g L if t

22 6

8

12

S w an

228

4

6

B a ll S t r e t c h e s

P age

M in R e p s

M ax R ep s

B a c k A rc h

230

2

2

T w ist

232

2

2

S id e S tr e tc h

234

2

2

S h o u ld e r S tre tc h

23 6

2

2

H a m s t r in g S tre tc h

238

2

2

In n e r T h ig h S tre tc h

240

2

2

H ip F le x o r S tre tc h

24 2

2

2

THE PILATES PERFECT WORKOUTS

:

249

—

C ha pter 0

S trategies for . Im proving T

he beauty of Pilates is that it is an ongoing quest. You can always enhance the intensity, execution and technique to meet your new level

of fitness. Developing your inner strength, both physical and mental, can be a lifetim e’ s work. If you feel you have hit a plateau and are not seeing the improvements you crave, try these tips. • First of all, don’ t try to “ barrel through”the exercises. Most likely you will be using momentum, instead of your muscles. G o slower, not faster. • Instead of doing more, do less— decrease the range of motion. D on’ t raise your head so far off the floor, or lift your legs so high. Do fewer repetitions, and rest more. Take a look at the Power It Down option

250

PILATES P ER FE CT

for each exercise. Your goal is quality, not quantity. • G o inward. Put all your effort into making the contractions in your belly and pelvic floor stronger. It is the internal effort, that which is invisible, that will change you most. • Pay attention to the breathing instructions. Use your breath as a force to mobilize your body. You will immediately feel a heightened awareness and ability to engage your abdominals more powerfully. • Spend more time with Chapter 6: The Secrets to Good Pilates Technique. Instead of just doing the repetitions suggested, do more, perhaps double the amount. The key to this chapter is going very slowly and using small, almost imperceptible movements as you begin the sequences. It takes time to readjust our normal inclina­ tion to always work “ hard.”An instruction to do a movement with the least amount of effort possible seems counterintuitive, but it is the right path to the destination you seek. • G o back to Chapter 4: Learning the Basics. See if you can uncover new meaning in the directions that will help you make stronger connections between thought and action. You may want to try some local Pilates classes. Be selective if you have an array to choose from. Here is what to look for: • There should be a running commentary throughout the class by the instructor; he or she should be talking almost continuously. • Are you getting frequent reminders to reinforce proper technique? Is your attention repeatedely being directed to your breathing, your abdominals, and your alignment? Some of the verbal cues you

STRATEGIES FOR IM PROVIN G

251

might hear are: “ keep your shoulders relaxed,”“ bring your navel to your spine,”“ lengthen through your arms,”“ keep your neck free of tension,”and “ stay focused on your breathing.” • “ Hands-on”corrections by the teacher are vital. While not every student will be touched by the instructor in class, you must get these tactile cues from time to time to ensure you are correctly engaging your muscles and properly aligning your body. Finally, I urge you to find out more about Feldenkrais. If ever there were a fountain of youth, this would certainly be it. For some people, the move­ ments in Chapter 6 will not achieve the desired improvements. Each of us is built differently, with body parts that have a unique way of moving, or of not being able to move. The short Feldenkrais mini-processes in this book may not be targeted enough to meet your specific needs. There are two paths you can take: • Awareness Through Movement®

classes are taught to groups of

people at one time. They are led by a single teacher who verbally instructs the class through a series of pleasurable, playful, and revealing movements. They will be similar to what you see in Chapter 6, but much longer. This gives your body additional options to choose from and more time to undo restrictive patterns. Try your local YMCA, community center, or health club to experi­ ence one of these classes. • Functional Integration®

is the “ hands on” component of the

method. This is a one-on-one approach that will be targeted specif­ ically to your body and your needs. You will be asked to sit or lie, fully clothed, while gentle pressure is applied by a Feldenkrais prac­ titioner. After about an hour you will stand up and see if you can recognize and appreciate what your body has just learned. Perhaps

252

PHATES PERFECT

you will hold yourself in a new way, or your ability to move will have dramatically improved; there may be a new springiness in your joints; you may feel your feet growing roots into the ground; a lim­ itation you previously had may be gone— the possibilities are endless. The only drawback is that these individual sessions can be quite pricey. You can expect to pay $80 or more for a Feldenkrais lesson. It takes nearly four years of training and study to become a certified Feldenkrais practitioner. • Contact the Feldenkrais Guild at the telephone number or website listed in the Addendum for further information. They can direct you to nearby group classes and individual practitioners. Be grateful to your body for taking you this far in life. Pilates will bring forth the power that still lies within you.

STRATEGIES FOR IMPROVING

253

List of Exercises chapter

L e a r n in g t h e B a s ic s

chapter

C

T h e S e c r e t s o f G o o d P ila te s T e c h n iq u e

N a v e l to S p in e

R o ta tio n

Kegel

H o ld in g t h e H e a d U p

D e e p A b d o m in a l C o n tra c tio n

P e lv ic T ilt

P e lv ic S t a b iliz a t io n

H e a d D ro p B a c k

E n g a g in g t h e L a ts

S it t in g C o m fo rta b ly

S p in e S t a b iliz a t io n

Kegel

B r e a t h in g

S h o u ld e r s U p a n d Dow n A rm s L y in g S t r a ig h t O v e rh e a d S h o u ld e r s T o g e th e r a n d A p a rt

F o r m a n d A lig n m e n t

H a m s t r in g F le x ib ilit y In n e r T h ig h F le x ib ilit y

R e la x in g t h e N e c k a n d S h o u ld e r s

H ip F le x o r F le x ib ilit y

H e a d A lig n m e n t

H o ld in g t h e L e g s U p

T u rn in g O u t F ro m t h e H ip

P r e p a r in g fo r B a c k W ork I

L e n g t h e n in g O u t o f t h e S o c k e ts

P r e p a r in g fo r B a c k W ork II

L if t in g U p W h ile S it t in g

B r e a th in g

P o in t in g a n d F le x in g t h e Foot

R o llin g

H a n d a n d F in g e r P o s it io n in g

chapter

T h e R e le a s e M o v e m e n ts F u ll B o d y S tr e tc h S in g le K n e e to C h e s t S id e to S id e R o c k in g C ir c le K n e e s K n e e s to F lo o r H ip S tre tc h H ip C ir c le s B r id g e P ra y e r S tre tc h H ip S h a k e

254

PILATES PER FECT

T h e M a t E x e r c is e s

T h e B a ll E x e r c is e s

B r e a t h in g to 100

B r id g e

R o ll U p

B r id g e w ith L e g L if t

S in g le K n e e S tr e tc h

T ea ser

D o u b le L e g E x te n s io n

L e g s Low er a n d L if t

S t r a ig h t L e g S tr e tc h

C o rk sc re w

90/90

S h o u ld e r S ta n d w ith Le g L if t

P ila t e s F irs t

S id e L e g S e rie s

In n e r T h ig h C u r l

W a lk t h e H a n d s

B u tto c k s S q u e e z e

Push-U ps

L e g s Low er a n d L if t

K n e e T u ck

T easer I

R e v e rs e J a c k k n ife

T easer II

Le g P u ll B a c k

L e g C ir c le s

R e v e rs e H o ld

C ris s c ro s s

O p p o s ite A rm a n d Le g L if t

S c is s o rs

S w an

R o llo v e r S p in e S tre tc h S e a te d T w ist

T h e B a ll S t r e t c h e s

R o llin g L ik e A B a ll R o ll Dow n

B a c k A rc h

R e v e rs e H o ld

T w ist

L e g P u ll F ro n t

S id e S tre tc h

S id e L e g S e rie s

S h o u ld e r S tre tc h

S id e S tre tc h

H a m s t r in g S tre tc h

M e rm a id

In n e r T h ig h S tr e tc h

P u s h - U p H o ld

H ip F le x o r S tre tc h

L e g P u ll B a c k Push-U ps 4 P o in ts 4 P o in ts L e g S e rie s S w an F lig h t O p p o s ite A rm a n d L e g L if t S w im m in g D o u b le L e g L if t Q u a d S tre tc h R o c k in g C a t S tre tc h

Core. The m u scle s e n c ir c lin g your m idsection: front, sid e , and back.

Inhale. Take a deep breath through your nose and expand your rib cage. T h in k of the breath c o m in g from your lungs.

Deep Abdominal Contraction. Exhale as you p u ll your navel stra ig h t back toward your s p in e and perform a Kegel. Do not

Instep. The top surface of the arch of your foot, between your a n k le and your toes.

tu c k your p e lv is under.

Isometric. A type of m u scu la r contra ction Engage the lats. Contract the m uscles below your s h o u ld e r b la de s in a downward d ire c tio n .

where there is no v is ib le m ovem ent, yet you feel ten sio n b u ild in g . Example: p ressin g your ha nds strongly together and h o ld in g it.

Exhale. Expel a ir f u lly thro ug h your m outh. T h in k of co m p le te ly d e fla tin g your lungs.

Expand your rib cage or expand your ribs like a ball. Your rib s are in the front,

Isotonic. Type of m u scu la r con tra ction in w h ich th e m u scle shortens and le n g th ­ ens. Example: b e n d in g and s tra ig h te n ­ in g at the elbow w h ic h uses the b ice p s m uscles.

s id e and a ll around the back of your body. W hen you breathe, f ill your rib s w ith a ir as if you were in fla tin g a b ig b a ll.

Kegel. Contract the m u scle s th a t stop the flow of urine. You s h o u ld be “ p u llin g u p " th e p e lv ic floor.

Flex the foot. B rin g your foot toward your

Lats. The com m on term for th e latissimus

s h in . D on’t c u rl your toes. Reach through your heel bone.

dorsi, a large m uscle of your back, situ a ted from the bottom of your s h o u ld e r bla d e s a ll the way to the top

Head in neutral alignment. Your c h in

of your buttocks.

s h o u ld not be re a c h in g forward. Feel your head as a natural extension of your spine. Pay close a ttentio n to a lig n ­ m ent in th e pictures.

Lengthen out of the arms/fingers. Feel as thoug h som eone has h o ld of your w rists and is try in g to p u ll your arm s out of your s h o u ld e r sockets.

Hip Flexors. The c o lle c tiv e term for th e group of m u scle s along the front of your h ip and th ig h .

Lengthen out of the legs. Feel as thou g h som eone has h o ld of your a n k le s and is trying to p u ll your legs out of your h ip

Gluteals. Your buttocks m uscles.

sockets.

j

Glossary

Lengthen out of the waist. Increase the

Stabilize the pelvis. Do not a llo w your

d ista n ce between your h ip bones and

p e lv is to move in any d ire c tio n .

your bottom rib; get taller; create space

Perform a Deep A b d o m in a l Contraction

between th e vertebrae.

by b rin g in g your navel to your s p in e w h ile p erfo rm ing a Kegel. Your upper

Navel to spine. P u ll your b e lly button

back does not move at a ll.

stra ig h t in. D eeply contract your a b d o m in a ls w itho u t any m ovem ent of your pelvis.

Stabilize the spine. Feel lik e your torso is anchored to the floor. Use your lats to move your s h o u ld e r b la d e s downward.

Pelvic tilt or tuck. W hen your lower back

Your lower back does not move at a ll.

presses down into the flo o r your h ip s move. For a b d o m in a l stre n g th e n in g , avoid th is.

Turn out from the hips. Squeeze the s id e s of your buttocks and up pe r th ig h s . Do not in itia te from the feet.

Pilates stance. Turn your legs out from your hips. S q u e e zin g the s id e s of your buttocks and up pe r legs.

Point the foot. Move your foot away from your s h in . D on’t c u rl your toes under. Feel a stretch at the top arch of your foot, or instep.

Reach through the arms/hands. Feel as thou g h som eone has h o ld of your w rists and is try in g to p u ll your arm s out of your s h o u ld e r sockets.

Reach through the legs. Feel as thoug h som eone has h o ld of your a n k le s and is try in g to p u ll your legs out of your h ip sockets.

Shoulders down and relaxed. Do a m ild contraction of th e lats w h ic h b rin g s your s h o u ld e r b la d e s down.

ADDENDUM

257

Resources Pilates Products & Certifications The X ercize C o rpo ratio n 800-1 MX-1336 www.Xercize.com

Feldenkrais®

Information

F e ld e n k ra is G u ild of N orth A m e ric a 800-775-2118 503-221-6612 FAX 503-221-6616 w w w .feldenkrais.com

Exercise Equipment G etFitN ow .com 800-906-1234 w w w.getfitnow .com

Perform Better Catalogue w w w .perform better.com 800-556-7464

Power Systems Catalogue 800-321-6975 www.power-systems.com

Dianne Daniels,

MA, has a masters degree in exercise

physiology from Columbia University. A former health educator with the New York City Department for Aging, she has devel­ oped

exercise programs for individuals of all ages. A

Feldenkrais® practitioner, Pilates instructor, Yoga teacher, and personal trainer, Ms. Daniels has taught academic and practical courses for fitness professionals since 1992. A lso by the Author: Exercises for Osteoporosis, Revised Edition (Hatherleigh Press, 2004)

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